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

Day 2 Week 9
Sunday, March 11, 2012 • EnduranceD T/TT, S&C R



CFE Strength & Conditioning WOD Rest Day

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.


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.

Corbin, The Cell CrossFit Endurance

Sign up for the CrossFit Endurance Seminar at The Cell CrossFit Endurance, April 14-15, 2012

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Comments (14)

on Sunday, March 11, 2012 at 05:11 am
Cut 30 seconds off my 10k TT from the last time it was posted.
on Sunday, March 11, 2012 at 05:41 am
10k TT Row
42:14.5 21spm (2:06.7/500m pace)

Judging from the fact that I had energy for a power 10 at 1:36/500m pace at the end of the row, I probably should have taken it out quicker.

I used a breath-right strip for the first 2k or so, which eventually fell off due to sweat, but it made breathing incredibly easy. I've always thought of my tiny nostrils as resistance training for my lungs, but now I'm wondering if I should just train all the time with the breathe-rights. Anyone know which way is better for training the pulmonary system?
Brad Williams
on Sunday, March 11, 2012 at 05:50 am
3/11/12 WOD
Felt pretty good this morning so I did the interval Bike WOD. 4x6min. w/3 rec. Gonna have to possibly miss the Bike WOD this week because I am chafed up big time from my tri shorts not drying good after swim yesterday. Gonna hit the S&C WOD later on. Sparty on!! #1 Seed in NCAA Tourney on line with win over Ohio State today.
on Sunday, March 11, 2012 at 05:58 am
today club race 5k 20:05 , very heavy legs after yesterdays bike and METCON eith clean and jerk challenge :P
but happy :)
on Sunday, March 11, 2012 at 07:03 am
Previously (long time ago) the site used to prescribe sc/lc etc depending on goals. I presume that one will increase/decrease intervals or distance depending on goal race now but what is the course we are currently following designed for?

Any help appreciated! Thanks!
on Sunday, March 11, 2012 at 08:25 am
Popeye-- Site is programmed for the masses as it always has been.
Alan Pamayo
on Sunday, March 11, 2012 at 10:42 am
Endurance Run 5k: 22:48

S&C Recovery: Completed
on Sunday, March 11, 2012 at 12:54 pm
10k-49:52. Heavy legs after tough workout week
O.T. Ingram
on Sunday, March 11, 2012 at 02:28 pm
I was doing the 3S Endurances but I felt good. I broke the rules and did the SS Run. 10K in 40:47.

The first time i have realized how much sprints actually work for me.
on Sunday, March 11, 2012 at 02:30 pm
Bike 26.65 in 1:30.00
Kole Trickle
on Sunday, March 11, 2012 at 03:02 pm
10K TT
Ran the first 5K at a 7:30 pace. Slowed down the last 5K due to 100M increase in elevation as compared to first 5K. Overall, ran 10K at a 7:50 pace.
Jake Fisher
on Sunday, March 11, 2012 at 04:27 pm
Not quite
Didn't quite make the swim/bike brick today. I didn't get good sleep last night and was pretty exhausted after church & a Husker gymnastics meet. So I took today as a REST day.

I'll be in the pool tomorrow morning ;)

Nothing to report, other than I'm pretty good at napping.
on Monday, March 12, 2012 at 09:11 am
When will the speed arrive?
Did the 10K in 51:02. the first 5K was done in 24 minutes into the wind and the second was with the wind to my back and slightly uphill.
on Tuesday, March 13, 2012 at 01:38 pm
10K run
Felt OK, but I'm in lousy shape. Will serve as a benchmark for further improvement, though. 44:38
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