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

Day 2 Week 11
Sunday, March 25, 2012 • EnduranceD T/TT, S&C R

CFE STRENGTH & CONDITIONING WOD: Rest Day


ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 20M TT

Run (SUN): 2M TT

C2 Row (SUN): 5k TT

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SUN): 20M TT

Run (SAT): 2 x 2M, rest 5:00, deviate no more than 0:15-0:20

Post sport and times to comments.


STRENGTH & CONDITIONING RECOVERY

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.


Nate Helming, Team SFCF Endurance


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Comments (16)

anthony
on Saturday, March 24, 2012 at 11:29 pm
Beyond the Whiteboard
I've recently started using Beyond the Whiteboard and I really like the features. One option is for affiliates to create a gym account on the system. Has CrossFit Endurance considering hosting a gym on BTWB?
Brad Williams
on Sunday, March 25, 2012 at 06:10 am
3/25/12 WOD
TT bike on the trainer this morning- 1 HR. Legs were a little crunchy from the Alpha Competition still. 1.5 mile tempo run after 11 minutes. Wanted to go longer, but cold, windy, rain, and wet clothes after the bike made it kinda cold. Pretty happy with the WOD none-the-less.
Mark
on Sunday, March 25, 2012 at 08:26 am
Is there any issue with knocking out a longer SS Run than prescribed? The weather is good for running, and I feel like I want more than 2 miles... or will I break some programming secret I don't know about? The rest of the week has been pretty much as prescribed. Thanks.
Alan Pamayo
on Sunday, March 25, 2012 at 08:53 am
Endurance Run 2 x 2M, rest 5:00: 13:51, 15:06
Alan Pamayo
on Sunday, March 25, 2012 at 08:56 am
Re: Anthony
Anthony, they do ... but usually only certain endurance WODs are posted. I usually create each WOD personally. It isn't that hard and you get used to doing it ... the only thing that isn't as fun is seeing a large number of posts for the WOD to see how everyone performs.
Matt
on Sunday, March 25, 2012 at 10:44 am
Question about workouts...
I'm confused. Friday shows the weekend set of 3S workouts as follows:
+++++++++++++++++++++++++++++
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (FRI): 8 x 100m on 2:00, hold splits within 3-5 seconds
Bike (SUN or TT): 4 x 5k, 1M spin in between, hold splits within 3-5 seconds
Run (SAT or Tempo): 3 x 1M, rest 3:00, hold splits within 5-10 seconds
+++++++++++++++++++++++++++++

Yet today and yesterday show:
+++++++++++++++++++++++++++++

Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): 500m TT
Bike (SUN): 20M TT
Run (SAT): 2 x 2M, rest 5:00, deviate no more than 0:15-0:20
+++++++++++++++++++++++++++++

So given this, I would have already swam on Friday - yet the Sat/Sun workout shows no swimming for Friday and the workouts for Bike/Run are also different. Can you explain how I am supposed to interpret this?

Also, is a full workout guide available, so that if I do the 'Endurance D' schedule and wanted to start on Day 1, today, I could plan for the next 6 months out what my workouts will be? Just wondering if this is something we can download someplace.

Thanks!
chad brinkley
on Sunday, March 25, 2012 at 11:53 am
bike WOD
I did the 3 sport bike WOD this morning : 20 mile TT in 64 minutes. First time being outdoors this year. Did it on a hilly 5 mile loop.
Trish
on Sunday, March 25, 2012 at 12:06 pm
SS Run
2m TT - 13:45

On to mobility...serious tightness in the hips...
Kaitlin
on Sunday, March 25, 2012 at 01:46 pm
RE: Question about workouts...
Matt-- For the bike and the run the athlete has the choice of doing the long interval or the tempo/tt wod for the 2nd wod for that that sport. The athlete makes the choice on what their 2nd wod is based on what they need to work on.
The D cycle began on Jan 9th. Go to the archive and all the workouts are there.
david
on Sunday, March 25, 2012 at 01:49 pm
matt Re:workout question
swim friday 8x100m
saturday run 3 x 1M, rest 3:00, hold splits within 5-10 seconds
**OR TEMPO** 2 x 2M, rest 5:00, deviate no more than 0:15-0:20
sunday bike 4 x 5k, 1M spin in between, hold splits within 3-5 seconds
**OR TT** 20M TT
i think(may be wrong)its up to the athlete which way you go(alternate weeks for tt and tempo maybe)
D schedule hasnt run its course yet but a,b and c are in the forum to download
Jake Fisher
on Sunday, March 25, 2012 at 02:33 pm
13 hrs in the car... HOME!
I made it home from the CFE War Camp in Austin, TX! Totally off the chain & everything I expected and then some...

Complete w/ chops-busting by The Man. (aka: Good Coaching!)

A submit a couple photos ;)
John S.
on Sunday, March 25, 2012 at 03:44 pm
Matt: Weekend workout
Matt, They give you the option to do some type of tempo/Time Trial/long run/bike ride on Sat. & Sun when they post the workout on Friday night after 6 PM Pacific time. Why they switched up the swim after the fact, I don't know. So your choices are to either use the Friday/Sat/Sun schedule as it is on Friday or switch up Sat/Sun with what comes out Friday night.
Options are always good especially if you are getting ready for some type of long event.
jmac
on Sunday, March 25, 2012 at 03:49 pm
RE: 13 hrs in the car...
JAKE! Glad you enjoyed the weekend, brother. I am sure B and Doug gave you hell for what happened to your toe but...

ATHLETES SHOULD NEVER WEAR FLIP FLOPS. EVER.

Ok, that's all the hell I'm going to give you.
jmac
on Sunday, March 25, 2012 at 03:52 pm
RE: workout question
Matt, read the FAQ. The programming update on January 17th explains it all.

On the back end of the week, multi-sport athletes have options. THU is ALWAYS a 3S rest day. So the workouts for the Swim, Bike, Run will be posted for Fri, Sat, Sun as intervals on Thu and then on Saturday they'll switch to T/TT.

Why do we do it this way? People need the flexibility. And we are addressing a general audience with people training for a ton of different events.
Jake Fisher
on Sunday, March 25, 2012 at 07:38 pm
RE: jmac
Thanks JMac!

I wore my flip-flops again today ;) I'm safe in familiar territory. I'll go barefoot elsewhere.
Matt
on Sunday, March 25, 2012 at 07:59 pm
Thanks!
Hey Everyone - once again, thanks for the responses... Now I understand!

Kaitlin - have there been any thoughts on creating a PDF with the workouts for the various cycles - in the future? I tried to look for something on the 'old' site, but none of the old snapshots out there have anything I could find. I'd be willing to work with someone to make this happen - even if it required me doing work on putting it together for the community.

Let me know when you have a second...Thanks!
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