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

Day 2 Week 12
Sunday, April 01, 2012 • EnduranceD T/TT, S&C R



CFE Strength & Conditioning WOD Rest Day. Follow endurance with S&C Recovery.

"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.


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.

Greg Coleman, CrossFit Montgomery Endurance

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Comments (14)

Brad Williams
on Sunday, April 01, 2012 at 06:30 am
4/1/12 WOD
Greg looks like he's crushing that rowing WOD!! Nice goin'. 14 mile run this morning 2:01 HRS. Pretty happy with that consider I went on a rolling course and that is the longest I've run since my 1/2 marathon last year. S&C Recovery later on.
Chad Brinkley
on Sunday, April 01, 2012 at 07:36 am
I did the three sport Bike WOD this morning: 5:00 Warm Up (High Cadence Spinning); 10x30 Hill Sprints with 2:00 Spin/Rest; 11 Minutes Cool Down (High Cadence Spinning)

Followed up with mobility work and S&C Recovery.
Alan Pamayo
on Sunday, April 01, 2012 at 08:53 am
Endurance Ruck
Endurance Ruck 13.1M TT w/ 52 lb Ruck: 2:58:39
on Sunday, April 01, 2012 at 10:09 am
RE: brad
Nice work, Brad!

Alan, heads up tomorrow there will be a "treat" for you in regards to rucking.
Nickolas Worth
on Sunday, April 01, 2012 at 10:49 am
13.1 TT run
Ran 1:58:37
on Sunday, April 01, 2012 at 12:13 pm
Half Marathon
1hr 27mins half mary on a mixed rolling trial course - I'll take that on less than 16miles a week for the last 8 weeks of CFE. CF Level 1 course in 2 weeks!
on Sunday, April 01, 2012 at 12:27 pm
3S run
I just did 5k today for various reasons - 20:10 (course PR)
Alan Pamayo
on Sunday, April 01, 2012 at 01:43 pm
RE: jmac
Oh great :) Today was pretty rough and I am beat! Plus I am starting to get a nagging lower leg issue that obviously worsened today. I may have to make recovery a priority, so it will suck if I have to rest instead of completing the "treat."

This modified 2S template of running and rucking I have been doing has been great and I have seen awesome results, but the downside is having to be careful with so many load bearing days ... especially if my technique isn't spot on.
Nickolas Worth
on Sunday, April 01, 2012 at 02:33 pm
13.1 TT run
Ran 1:58:37
on Sunday, April 01, 2012 at 03:34 pm
3S Run
13.1 miles 1:45...definitely prefer the half marathon in a race setting...glad to have that done in prep for 25K next month
Chris Katechis
on Sunday, April 01, 2012 at 05:50 pm
Nice Greg!
This was basically a 5k run st the start of a competition, but Greg had ankle issues that day so he did the rowing's equivalent
on Sunday, April 01, 2012 at 06:02 pm
SS (Run): 2M x 2. 16:51 and 16:48.
Jake Fisher
on Sunday, April 01, 2012 at 07:59 pm
Daily Results
No 13.1M for me today -- after yesterday's 3S/BRICK & Nutrition Experiment, I thought I'd get in some running speed work on my favorite trails. Super technical, no flats, and extreme grades!

I took a friend & fellow CrossFit athlete out with me. This is the same guy that I'm helping to develop his POSE form/technique. The extreme trails today really helped him have some "a-ha" moments.

3S/RUN: 12 x 0:30 ALL-OUT w/ 4:00 Rest
>> Each effort was approx 150-200m
>> We spent 15-20 mins on Dynamic POSE warm-ups, skills & drills, and a few hill running skills & drills on a +15% soft sand slope.
>> We cool-down by running 800m and slowing our pace to walking, and walking 800m

Took a 10:00 ice bath, then compression wrapped my legs for ~40:00. The compression wrapping has been a game changer in recovery since being advised 2-weeks ago to incorporate it into my post-workout routine.

Thanks DK!
on Monday, April 02, 2012 at 04:40 pm
Hey Alan...
Would you talk about your ruck work? What type of gear, from shoes/boots to pack style, are you using? I would like to do my own ruck work to go with the rowing I am doing.

Thanks for the help!
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