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

Day 1 Week 12
Saturday, March 31, 2012 • EnduranceD T/TT, S&C R


Four rounds for time of:

Run 200m

15 KB Swings, 2 pood/1.5 pood

12 Pull-ups

Post time to comments.


3+ Hours Before CFE Strength & Conditioning WOD OR Perform Strength & Conditioning Recovery if needed.

"Sport (DAY)" refers to when a workout is programmed to be performed during the week. See the FAQ for a sample week for your template (SS or 3S).

Single-Sport (SS)

Choose ONE of the following sports for today's workout:

Swim (SUN): 1000m @ 85% of 1000m TT pace

Bike (SUN): 10M @ 90% of 10M TT pace

Run (SUN): 2 x 2M both @ 85% of 2M TT pace, rest 7:00 between

C2 Row (SUN): 2 x 2k @ 85% of 2k TT pace, rest 5:00 between

Post sport and total distance or total watts to comments. If using treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.

Multi-Sport (3S)

Choose ONE of the following sports for today's workout:

Note: For this weekend, there will only be a stamina workout as an option for the RUN. Swim/Bike will be L-INT.

Swim (SAT): 10 x 30 seconds max effort using paddles and buoy, rest 2:00 between each rep, begin each effort from a dive if possible

Bike (OFF): 10 x 30 seconds max effort, rest 2:00 between each rep, if using a trainer/erg utilize heavy tension

Run (SUN): 13.1M TT

Post sport and distance to comments.

Mark Kane, Inception Endurance, Spinal Muscular Atrophy 5k

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Comments (16)

on Saturday, March 31, 2012 at 05:38 am
Who is doing the half marathon this weekend as rx'd?
Brad Williams
on Saturday, March 31, 2012 at 06:02 am
3/30/12 WOD
Sweet pic!! Talk about a family affair!! Interval swim this morning, no paddles for this one. 25-30 meters each set. Strength recovery after. Will probably only to an easy long run tomorrow. I'm in the Martian Invasion of races 13.1 in 2 weeks so I want to hopefully save my good TT for that day. Enjoy the Final Four tonight everyone.
on Saturday, March 31, 2012 at 06:19 am
RE:3/30/12 WOD
Brad-- Marc was 2nd in his age group with a time of 22:49.
on Saturday, March 31, 2012 at 07:17 am
cramp question
Strange question for the day: did the GHD situps the other day in the WOD and they were hard but didn't "feel" the muscles were in "pain". Yesterday and today I feel like I had my C-section recovery all over again, with a cramp of some sort on the lower left side next to where my scar is(almost 5years). It cramps up and sticks WAY out then goes away. Couldn't run 200's today cuz it cramps up as well as bending down to pick stuff up...anybody have an idea...or are my innards falling out :)
on Saturday, March 31, 2012 at 08:06 am
RE:cramp question
Sarah-- Are you hydrated? Are you absorbing the water you are drinking?
on Saturday, March 31, 2012 at 08:38 am
I believe so drinking 80-100oz. I actually have been very aware of it lately because my performance hasn't been were it should be. This happened last time the situps were in a WOD.
on Saturday, March 31, 2012 at 08:48 am
RE:cramp question
Sarah-- It may not be enough for what you are losing when you work out. Have you done a sweat test? or the Global Dehydration test? The other thing is you may not be absorbing what you are drinking. Add a Nuun tablet or Fizz tablet to your water. On the MWOD watch episodes: Episode 44: Global Dehydration and Stiffness, Pecs, Tri’s and Internal Rotation,Episode 213/365: Recovering Your Jumping Calves + Dehydration Check,Episode 277/365: Let’s Get Real About About Summer Time Hydration
on Saturday, March 31, 2012 at 10:04 am
re W?HAT
yes, i have a 1/2 marathon tomorrow! (sun)
but this is only by coincidence - i entered a while ago.

seems a little strange the SS is 2x 2mi, and the 3S is 13.1mi....? quite a difference!

i have had a kind of 3 day taper, so no s&c today in build up for race.
Jonathan Offen
on Saturday, March 31, 2012 at 11:39 am
Scaled KB swings to 1.5 pood (don'thave a 2 pood). Othewiseas Rx'd.

Jonathan Offen
on Saturday, March 31, 2012 at 11:39 am
Scaled KB swings to 1.5 pood (don'thave a 2 pood). Othewiseas Rx'd.

Brad Williams
on Saturday, March 31, 2012 at 02:28 pm
Typo: 3/31/12 WOD
Congrats on the finish Mark. 2nd in age group that is awesome....I bet the runners not pushing strollers felt embarrassed to say the least. Sorry for the type error, I meant 3/31/12 WOD.
Chad Brinkley
on Saturday, March 31, 2012 at 02:53 pm
I will not be able to do the 13.1 Mile time trial this weekend since I had a 10K race this morning. I will probably do it next weekend instead.

Crossfit Springfield's Endurance group converged on the Pitter Pat 5K/10K in Springfield, MO this weekend. We had an awesome showing. Most of our members set PRs or placed in their age groups. Here are some of the performances...

Kristy Taylor (CFS Coach) 27:15 5K (1st in age group)
Amy Heiter (CFS Athlete) 21:16 5K (Top Female FInisher)
Brian Rice (CFS Athlete) 23:45 5K (1st in age group)
Elizabeth Koch (CFS Coach) 45:05 10K (1st in age group, 5th overall finisher)

I ran the 10K in 42:15. I was the second overall finisher, first in my age group, and first in the master's division.

All in all it was a great day for Crossfit Springfield's Endurance Program. CFE has helped several of our athletes and we are proud to be a new CFE team!

I did a scaled version of Manion for my strength and conditioning WOD today: 7 Rounds for time of Run 400 M and 29 Back Squats @95 LB. TIme was 30:02.

I finished up with 20 minutes of mobility work. I am pretty sore...
on Saturday, March 31, 2012 at 03:26 pm
What did you guys do to me? I am in Paris briefly and walking around all I can think of is how fun some repeat run sprints would be lol
Alan Pamayo
on Saturday, March 31, 2012 at 03:57 pm
WOD as RX'd: 11:23
Steve Money
on Saturday, March 31, 2012 at 04:06 pm
CFE Strength & Conditioning WOD:
Scaled to 1.5 pood. 7:23.
Jake Fisher
on Sunday, April 01, 2012 at 12:19 am
Race Day Nutrition Simulation Experiment
You can read all about it here:
http://JacobFisher.com *shameless plug*

I had a "little" BRICK today as part of my experiment, here are the results:

- 300m EASY Technique-focused/Warm-up
- 10 x 25m Pull Buoy ALL-OUT Sprints on 2:00; completing each sprint in < 0:15 (no dive)
- 300m COOL-DOWN @ 85% RPE

3S/BIKE WOD (on Keiser trainer)
- 5:00 Warm-up @ ~95 RPM/185 WATTS
- 10 x 0:30 ALL-OUT SPRINTS in HEAVY GEAR w/ 2:00 recovery spin @ 90 RPM/130 WATTS
- 5:00 Cool-down at Recovery Spin Rate
- SPRINT RESULTS = 0.3M - 0.25M - 0.27M - 0.27M - 0.27M - 0.28M - 0.27M - 0.26M - 0.28M - 0.29M = 2.74M

3S/RUN - 10K Trail Run
Ended up being 5K @ 20:18
>> definitely NOT close to my PR, but surprisingly faster than my pre-CFE triathlon training 5K time
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