W.O.D.: D Tempo / Time Trial

Day 1 Week 9
Saturday, March 10, 2012 • EnduranceD T/TT, S&C R


As many rounds as possible in 7:00 of:

9 Unbroken Ring Dips

21 Unbroken Double Unders

Post broken and unbroken rounds to comments.


3+ Hours BEFORE CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 10M TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m with 250m @ 85% and 250m @ 95%

Bike (SUN): 90 minute TT

Run (SAT): 5k @ 95% of 5k TT pace

Post sport and times/distances to comments.

Lisa from San Francisco CrossFit performing the back lever at the SacTown Throwdown.


This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

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Comments (16)

on Friday, March 09, 2012 at 06:27 pm
Lisa was the only woman to perform the back lever holding it for more than 20 seconds.
on Saturday, March 10, 2012 at 02:56 am
why is doing unbroken sets beneficial?
Wouter M
on Saturday, March 10, 2012 at 03:02 am
Awesome, I wont ever be able to do that!
on Saturday, March 10, 2012 at 06:54 am
6 rounds + 7 dips

First 5 rounds all unbroken. Had to pause a bit in
between rounds to back sure I had enough in me to get them unbroken.
Brad Williams
on Saturday, March 10, 2012 at 07:39 am
3/10/12 Lifetime Fitness Indoor Tri Result
Had a good day at the Lifetime Fitness Indoor Tri- Canton. 10 min. Swim- 19 laps (PR). 30 min. Bike- 19.1 miles. For this all you have to do is spin. So the bike isn't realistic or measurable. I had resistance, but then I got competitive. The guy beat me by .4 miles. 20 min. Run on treadmill- 2.88 miles. Farthest in my wave. The guy that beat me on the bike held 8.5 then bumped up to 9.2 at 10 minutes. I held 8.7 the whole time. He blew up and I pushed 9.3 the last 3 and caught him by .01!! Pacing for me was right on and believe me EVERY SECOND COUNTS!! Strength recovery after, mobility rest of day.
on Saturday, March 10, 2012 at 09:37 am
WOD and Re: Brad
Great job!! Sounds like you had some great competition too.

All training will have to be done tomorrow, so it will be a brick after the triathlon transition clinic. I went out with friends last night to commiserate over grading midterms, and we all got shipwrecked. Woke up to find out a cat snuck in my bed and sh*t in my mouth. I.am.never. drinking. again. It really does effect performance.
Alan Pamayo
on Saturday, March 10, 2012 at 10:13 am
WOD as RX'd: 4 Rounds + 9 Dips

Some dips had poor ROM. Broke on Dip rounds 3,4,& 5; Double Under's round 1.
on Saturday, March 10, 2012 at 10:45 am
Lewish-- Unbroken sets are beneficial as it hits different stimuli and shows different aspects of performance. The later reps in an unbroken set may be like the last parts of a race or competition. Also, brings in some of the mental aspects of performance.
on Saturday, March 10, 2012 at 11:00 am
free run
just went out my front door with no watch...my mind needed a break from paces/times/splits....so I took my mind out for a run. enjoyed the sunrise the warm weather and the cows mooing in the field.... Got back and checked it had been 80min...great morning refresh and ready to work tomorrow.
Chad Brinkley
on Saturday, March 10, 2012 at 11:33 am
I did the 12.3 Open WOD today. 18 Minute AMRAP of 15 Box Jumps @24", 12 Push Press @115, 9 Toes to Bar. Score was 5 Rounds + 10 Box Jumps (190 Reps). Not great, but considering that 135 is my 1 rep max Push Press and I felt like I gave 100% on the WOD I thought I did pretty well.

10 Minutes later I did last weeks 10 Mile Run because the weather was super nice. More of a Tempo run than a Time Trial. My legs were tired and I was struggling to maintain a 7:58 Pace the whole time. Total time was 1:19:40.

Nice work on the indoor Tri Brad!

StacyF: Sorry to hear about the results of your night out. I have had those mornings... they suck.
Daniel Smith
on Saturday, March 10, 2012 at 01:35 pm
Jeff Ford!!
Running tips. I have a desire to run in the 16's or at Least low 17's and awhile back I saw your awesome PR being 16:51 or something like that. Was wondering if you could lend a fellow crossfitter and runner a hand and let me know what your runs consist of and your training
on Saturday, March 10, 2012 at 01:59 pm
5k in 21:35
Wod as Rx'd 4.5rnds (double unders suck)
on Saturday, March 10, 2012 at 05:28 pm
Swim Times
Hey all, just wondering if you have some average swim times for short distances? Such as 50m, 100m, beginner/notice/advanced? Thanks!
Jake Fisher
on Saturday, March 10, 2012 at 07:02 pm
Daily Results
Starting the morning w/ the CrossFit Lincoln Team WOD, no CFE/CF WOD... I chose this route bc I had friends visiting the box & we also had a celebratory tailgate party after the Team WOD to celebrate the move into our new box. Here's what we did:

2 Rounds, 1:00 at each station for REPS:
- Pushups
- DB Push Press, 25#
- Tire Flips, various sizes
- Burpees
- KB SDHP, 70#
- Wallball Situps, 14#

* Every 2:00 you have 2:00 to run 400m; any time remaining from the 2:00 can be used as rest. You have to run as a Team (which didn't happen after the first Round, LOL!)

I pulled 243 Reps total.

Came home and caught-up on some much needed sleep... 4.5 hrs to be exact.

Then 5K trail run - 18:47
>> I held back and enjoyed myself tonight. One reason, because I was running at dusk on a gnarly course. And two, I had my new New Balance Minimus 00 Trails (zero drop) ... I wasn't sure how my foot would react to them, or how they would handle the course. But they were EPIC!!! I felt completely barefoot yet protected. Feels like a sock. And even crushing pine cones mid-run wasn't an issue! WIN!

I will say this the shoes: If you're not a great POSE runner, I would seriously stay away from the NB MT00's ... they will jack you up! And the Trail-00's shouldn't be worn for pavement running; the soles are slightly rounded/uneven and even w/ good POSE form, stability can be an issue. The NB MR00's would be perfect tho... I'll be getting my hands on a pair of those shortly.
on Monday, March 12, 2012 at 08:30 pm
3 rounds and 9 ring dips.

Had to sub 1.5p kbs for double unders as I can't jump yet.
on Saturday, March 31, 2012 at 10:14 am
4 rounds.
The unbroken requirement changed everything, I wasted way too many double-unders.
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