W.O.D.: E Tempo / Time Trial Day 1 Week 2


(a) 15:00 of Clean & Jerk technique work

Athletes may work up to a heavy double or heavy single if there is no degradation in technique. Do not max out!

(b) 50 burpees for time.

Post loads for (a) and time for (b) to comments.


3+ Hours Before CFE Strength & Conditioning WOD. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m TT

Bike (SUN): 20M TT

Run (SUN): 10M TT

C2 Row (SUN): 8k TT

Ruck (SUN): 5 Mile Tempo @ 90% of last week's pace with 40# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 1000m with 1st 500m @ 1500m TT pace, 2nd 500m @ 5-10 seconds slower than 500m TT pace

Bike (SUN): 60 minute TT

Run (SAT): 8M @ 85% of 8M TT pace

Post sport and time or 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.

Nicolas Trevino

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Comments (14)

Alan Pamayo
on Saturday, April 14, 2012 at 07:11 am
Some Time Off
So I have taken a full week off, because my leg needed it and I am on vacation and drove from Chicago to Seattle to climb ... so not entirely resting.

My wife and I attempted to climb Mt Rainier but never left high camp (Muir) due to avalanche danger above. It was still an awesome trip.

Of course we overpacked not knowing what the weather/conditions would be this early in the season and the packs killed us for the approx 5000' elevation gain and 5 mile trek up but due to the rucking I have included in CFE for the last 6 months, it just felt shitty and I dealt with it.

I weighed my pack with my digital scale at the car AFTER we got back (so food gone, 1 fuel bottle empty, empty water bottle, etc) and it was ..... 86 lbs. Probably about 95 lbs going up. Stupid and unnecessary, but my only work out this week!!

Yeah, thank you CFE. :)
Jake Fisher
on Saturday, April 14, 2012 at 09:36 am
Daily Results
Anemia + Colitis SUCKS!!!

15:00 C&J SKILL WORK: Focus on bar speed w/ DE 95# + 30# bands; then work toward heavy single w/ 1:00+ rest betw 95-115-135-155-165-175-185FF
>> Nearly passed out a couple times. Collapsed once. OXYGEN IS IMPORTANT - LOL!

WOD: 50 Lateral Burpees for time:
Over a loaded barbell = 2:20

I will probably take the rest of the weekend off. No 3S training. Eating lots of liver & red meat & dark, leafy green veg (which is basically my diet already)
Brad Williams
on Saturday, April 14, 2012 at 10:16 am
4/14/12 Martian Invasion of Race 13.1 Result
1:40:55 hrs. for my 13.1 today; 2:05 minute PR!! Fired up about that. MWod later and easy spin w/S&C Recovery tomorrow. Pretty fired up about time today, real confidence builder!
on Saturday, April 14, 2012 at 11:49 am
run audible
2 x 5k TT, 8:00 rest between - 20:29, 22:14
I had a race but wanted to split the difference from 8M so I took a second lap.

A) 65 x 5, 85 x 5, 105 x 5, 115 x 3, 125 x 3, 135 x 3, 145 x 1 (160 is my 1RM)
B) 3:14
on Saturday, April 14, 2012 at 01:29 pm
I think I cut around 1:30 off my last 8k, but I pace myself based on prior attempts, so I may have had more in the tank. Case in point - my last 1000m was 20s faster than my first 1000m.

33:30.3 - 21 spm 2:05.6/500m average
on Saturday, April 14, 2012 at 02:08 pm
Skipped the clean and jerk work because my wrist hurts from yesterday's WOD. I definitely need work though, hopefully I can find a good coach.

50 burpees- 4:06
on Saturday, April 14, 2012 at 02:32 pm
3S Run TT
10 miles - 1:13 - 4 minutes better than the 10m TT from last cycle, though weather a lot smoother this time around as well...hoping to maintain this pace for the 25K in one month

Nice work on the PR Brad W! Hope weather on the east side of the state was also pleasantly improved from forecast!

Hope recovery is swift Jake!

Thanks to all at CFE for the great info!
Jake Fisher
on Saturday, April 14, 2012 at 04:35 pm
RE: Daniel Smith & Evan
I'll see what I can do to share what I'm doing as far as my personalized programming template w/ CFE. I will likely post it on my website: JacobFisher.com

BUT, I'm not sure that I'll have the patience to type up the 12-weeks of CrossFit/CFE progression training that got me "up to snuff" last year when I started CrossFitting from nothing... Plus, I don't know if Le Coach would want me to share that?

I will say this though. GET TO A CFE SEMINAR!!! I am ABSOLUTELY SERIOUS! They are game changers in understanding how to personalize this 'open source' programming that you find here.

You have to remember that the programming here is done for the masses; the 10,000+ visitors a day who are either following the program or cherry-picking. The template is broad and inclusive. It's a GREAT template to follow. And it's worked well for me. However, as my fitness has increased and as I've found weaknesses arise in my training, my focus has to shift a bit ... Any athlete competing on a serious/elite level will have to adapt the template to meet them where they are at; to complish the goals they have set.

I've said it before and I'll say it again. Some athletes will be able to handle a bit more volume than what is Rx'd on here. Some athlete's will need less volume than what's here. For me, the swim training on here is perfect for what I need in my XTERRA races. The run template here is perfect as well; however, when there's a 13.1 mile run posted, I'm not going to do it if my weekly energy expenditure won't support the volume. And besides that, my longest run in an XTERRA Championship isn't going to be longer than 7-8 miles; which I really don't need to run at all in training; but I will because sometimes I need a long, mind-clearing run in the woods ;)

I am admittedly open about my MTB skills. I suck on fast & technical courses. I need a lot of extra time on the MTB practicing short, hard intervals on technical courses so I can get the speed and agility on the bike built up to a competitive caliber. So, I often add extra volume in my bike programming. But I don't over-do it. I listen to my body and respect the CFE golden rule: rest/recovery maximized FIRST, technique over intensity and intensity over volume until I've built up the capacity to handle more. Trust the system: LESS IS MORE!!

That was a bit long-winded ;) I hope it helped in some small way.

And THANK YOU ALL for your well wishes and prayers. I'll keep you posted on how the recovery from this severe case of anemia is going. A blood transfusion might be in my near future.
Brad Williams
on Saturday, April 14, 2012 at 04:57 pm
RE: Amelia, Age Group Place
Amelia it didn't start raining until I finished so that was good. It was actually a good day for it. Placed 24/112 in the 30-34 Age group today. Pretty happy with that.
Jim B
on Saturday, April 14, 2012 at 05:29 pm
First O distance tri
Not what I hoped for but.

Swam the 1500 and proceeded to vomit for 3 min. So took about 20 min to chill. Did the bike and run in 2:37 with not the best feeling. But as I thought about my family and hero WODs I completed it.
Max J
on Saturday, April 14, 2012 at 05:31 pm
starting crossfit
Is there some baseline strength level we should have before starting crossfit? I.e. should we be able to squat, bench, clean etc. x amount before we start doing crossfit? Because I find myself regularly scaling down from rx'd amount on the WOD's
on Saturday, April 14, 2012 at 06:20 pm
RE: Starting CrossFit
Max--No there is not a baseline strength level you need to start CrossFit. It is ok to scale the weight. Work with your technique for the lifts/skills and mobility. The movement patterns are the first focus and the strength will come as you are working with the skills and have more experience with them.
on Sunday, April 15, 2012 at 04:42 pm
RE: Brad, Age Group
Sounds like a great day! Have wanted to race the Martian, sounds like a good event...we are over in Muskegon - aiming for 5.3 Riverbank Run in May and then some tris - glad to have Michigan represented on CFE - especially a fellow Spartan fan!
on Sunday, April 15, 2012 at 07:48 pm
Comments are closed for this post.