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

Saturday, March 17, 2012 • EnduranceD T/TT, S&C R


As many rounds as possible in 8:00 of:

15 Hand-release Push ups

12 Russian KB Swings, 2/1.5 pood

Post time to comments.


3+ Hours Before CFE Strength & Conditioning WOD

Single-Sport (SS):

Choose ONE of the following sports:

Swim (SUN): 1500m @ 85% of 1500m TT pace

Bike (SUN): 20M @ 85% of 20M TT pace

Run (SUN): 2 x 2M, rest 5:00, hold both 2M splits within 0:30

C2 Row (SUN): 2 x 3k, rest 5:00, hold both 3k splits within 0:30

Post sport and times to comments.

Multi-Sport (3S):

Choose ONE of the following sports:

Swim (SAT): 10:00 Tempo, 5:00 @ 85% effort, 5:00 @ 90% effort

Bike (OFF): 10M @ 85% of 10M TT pace

Run (SUN): 10k TT

Post sport and distances/times to comments.

UnScared Sports Show

UnScared Sports Show #2

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Comments (13)

Jake Fisher
on Friday, March 16, 2012 at 07:48 pm
POSE Running Clinic
I'll be using everything I ever learned from you coaches (especially BMack & DK) to teach a POSE Running Clinic at CrossFit Lincoln tomorrow. I'm using this as a fundraiser to support my trip to the Austin CFE Training Camp. Tomorrow should a blast!

Also, I'll be tossing the ole "100m on 1:00 for 10:00" WOD at them at the end. They'll have to pace within 2-3s of each ;)

Brad Williams
on Saturday, March 17, 2012 at 06:11 am
3/17/12 WOD
Tempo swim this morning.
5 min. 85%-230 meters.
5 min. 90%-244 meters. Did form work after. Strength & conditioning after. 7 sets+6 Hand Release Push-Ups. Hand release push-ups really hurt after swimming. Enjoy the basketball to everyone.
on Saturday, March 17, 2012 at 06:20 am
WOD as Rx. 4sets plus 15HRPU.
First day using my 2pood KB. Had to carry it back from the workout in a wheelbarrow.
Andy Burnett
on Saturday, March 17, 2012 at 07:20 am
Best Wishes
Jake...best of luck with the clinic man. I, too, have been soaking up all of BMack & DK's knowledge and drills to help my own clients w/ their running experience. The clients' responses have been awesome! Even more motivation for me to attend the CFE seminar in Scottsdale, AZ.

Teach your ass off man and you will see your attendees progress as the clinic goes on!
Robyn Blodgett
on Saturday, March 17, 2012 at 07:56 am
Ironman training
I have been doing crossfit for 8 months, and dotn know where to begin with crossfit endurance? Should I just start today and move forward with the workouts?
Alan Pamayo
on Saturday, March 17, 2012 at 10:11 am
WOD as RX'd: 6 Rounds + 8 Push Ups
on Saturday, March 17, 2012 at 10:17 am
SS Bike + 10M
I am trying to get ready for Ironman Galveston, so I did the Tri-OKC club ride this morning. In good triathlon fashion, we head out of the parking lot and lose each other as fast as possible. There is no such thing as training with triathletes. I am guilty of it as much as everyone else there.
30M - 1:41 (it's hard to only do 20M when two laps around the lake is 30M)

BTW- I was so sore this morning from 12.4. I felt fine after I finished the WOD and coaching last night that I was proud of myself thinking I dodged the bullet. I so much did not.
on Saturday, March 17, 2012 at 10:37 am
I wanted to get some extra strength work so I maxed on Clean&Jerk and hit 195. This is 5 lbs lighter than my 1RM but my balance and form was good. I didn't want to push my max so I stopped there. I then did 5 rounds of 2 clean and jerk at 165 (85% of todays max). Short break followed by:

S&C: 6 rounds but I used an 80# kettle bell for my swings.

Shoulders felt it but still glad I got the C&J's done.
Brett Dean
on Saturday, March 17, 2012 at 12:13 pm
20 pound dumbbell since I don't have any KB's.

5 rounds + 7 hand release push ups.
Jake Fisher
on Saturday, March 17, 2012 at 01:57 pm
RE: POSE Running Clinic

I discovered one of our athletes in particular is a MONSTER when it comes to running! And watching him in slow-motion was super beneficial. He picked up pretty quickly, and we saw him get more efficient after the two hours that we worked together. We'll be getting him on our Endurance Team for sure ;)

The clinic was great for those in attendance. Everyone said they're looking forward to practicing the drills I taught them and warming up w/ the drills before running WODs. It's gonna be fun to watch these athletes start "getting it" and start destroying the competition at distance runs.
on Saturday, March 17, 2012 at 05:00 pm
re: Ironman training
I support starting right away, but you may want to start with 1 wod/sport/week, so you don't double your training volume overnight. Remember that if you're too tired to keep form, your training isn't worth the effort. Work up to full Rx.

Read the FAQ section to make sure you're following the RX properly. Then check the message board. There have been topics about people using CFE for IM training with some great info.
Good Luck!

Are anyone else's quads are wrecked from yesterday? Tomorrow's 10k is going to be so slow.
on Saturday, March 17, 2012 at 06:08 pm
Got Smoked
New to CFE. I will say after 3 weeks i'm seeing times improve in my running. Got smoked today by your CFE WOD

4 Rounds + 5 KB Swings
on Monday, March 19, 2012 at 08:49 am
6 and 1 hrpu.
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