W.O.D.: E Tempo / Time Trial Day 1 Week 3


3+ Hours After Endurance WOD

21-15-9 reps for time of:

Squat Snatches, 95/65 pounds

Double Unders

Post time to comments.


3+ Hours Before CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 10:00 @ 85% Effort

Bike (SUN): 30 Minutes @ 85% Effort

Run (SUN): 45:00 @ 85% Effort

C2 Row (SUN): 20:00 @ 85% Effort

Ruck (SUN): 7 Mile TT with 35# ruck or vest (Military Athletes: use boots)

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 1500m Tempo, 1st 500m @ 90%, 2nd 500m @ 80%, 3rd 500m @ 95%

Bike (OFF): 20:00 Tempo, 10:00 @ 85%, 10:00 @ 95%

Run (SUN): 10M TT

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.

Cypress Endurance, Blue Bell Fun Run 5k/10k, Brenham, TX

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Comments (14)

on Saturday, April 21, 2012 at 06:52 am
Times for today's WOD
Valerie 14:30
Linda 16:40
on Saturday, April 21, 2012 at 07:00 am
3s Swim
Completed the long interval swim this morning...Was a bit short on time so only did 4x2mins. Distances were 122m, 124m, 122m, 122m.
Lanes were a bit busy but still happy enough.
Wouter M
on Saturday, April 21, 2012 at 09:51 am
TT cycle
Indoor 30 min. 17,6 km @220-250 watt
on Saturday, April 21, 2012 at 10:23 am
WOD (Power Squat)

Tired, sore, and tight...o well...
Brad Williams
on Saturday, April 21, 2012 at 10:45 am
4/21/12 WOD
Did yesterday CF Mainsite WOD to start. Subbed Pull-Ups for rope climb- 8 sets + 15 Pull-Ups + 3 Push-Ups. Did a tempo bike ride for the spin class which worked out good, and ended with the 6x600m/2rec. intervals on the treadmill- 9,9,9,9.1,9.1 mph. THen after about an hour recovery long easy bike with some friends. Good training day today.
Jake Fisher
on Saturday, April 21, 2012 at 02:45 pm
YESTERDAY's Daily Results

STRENGTH: Good Morning (ME) 185# 3RM PR
95(3)-115(3)-135(3)-155(3)-165(3)-175(3)-185(3) +10 PR for the season! 3RM now is last season's 1RM PR :))

I did a variation of 2012 REGIONAL WOD 4:
50 Back squats 135/95
40 Pull-ups
30 Sumo DL 135/95

50 Front squats 85/65#
40 Pull-ups
30 Sumo DL 85/65

50 Overhead squats 65/45
40 Pull-ups
30 Sumo DL 65/45
24:55 - Rx'd

I chose to do this because again, my energy expenditure for the week has been pretty light. I've been feeling pretty great. And we haven't had any Sumo DL's in the programming for quite some time; I'm starting to "cross over" my midline when I'm running, which used to be my only major issue (from running narrow-ass single track trails) ... I had it fixed going into my triathlon season, but I've noticed it's come back. Sumo DL's help a lot.

As far as today (Saturday) goes, I'm about to leave work and jump on the MTB for the 20-min tempo work. I haven't had much time on my bike, so this will be good. I'm also looking forward to a nice run tomorrow if the weather stays epic as forecasted.
Daniel Smith
on Saturday, April 21, 2012 at 05:31 pm
Sprint Tri
Did a sprint tri this morning! Not real pleased with my results bc I did not PR but it was a wake up call on what I needed to work on more which is my bike! I need to be a more strong efficient biker!! Over all great race tho good to see all the local triathletes have some fun!!

Would really like to win a race sometime! How do I become a faster swimmer?? Any tips? I am struggling with speed!!
on Saturday, April 21, 2012 at 07:37 pm
S&C WOD: 10:56 Rx.
Jake Fisher
on Saturday, April 21, 2012 at 08:35 pm
RE: Daniel Smith & Swimming
Have you ever heard the saying that it takes 10,000 hours of dedicated practice to become a Master at something? This totally rings true with swimming. With that said...

Terry Laughlin's "Total Immersion Swimming" would be a great place to start.

Less intensity in the pool if your technique doesn't favor efficiency. Technique MUST come FIRST! Then inch up the intensity over short distances (ie: 25m).

Skills & Drills in the pool too! Before and after the workout.

If you lived within a couple hours of Lincoln, Nebraska I'd be more than willing to spend some time coaching and working with you on this.
Jake Fisher
on Saturday, April 21, 2012 at 08:41 pm
Daily Results
I got in some time on the mountain bike this evening. Unfortunately, I wasn't able to get to any serious singletrack trails; but my time in the saddle this evening was thoroughly enjoyed!

3S/BIKE: 20:00 Tempo, as Rx'd above:
10:00 @ 85% = 2.08M
10:00 @ 95% = 2.86M
>> Headwind both directions
on Saturday, April 21, 2012 at 08:49 pm
RE: Sprint Tri
Daniel-- Have you watched the videos on the swim sport tech page?
on Sunday, April 22, 2012 at 03:54 am
Due to studie etc I cant make this a good tri year. So I want to focus on cycling in the summer but in the same time don't lose much of my running speed for the winter.

What do you guys think, follow the 3S schedule or follow the single sport cycling and do 1 or 2 runs a week. Or something else..

Thanks for the reply
on Sunday, April 22, 2012 at 03:56 am
7:10 as rx 95lb. Happy im getting better at those dbl unders!
on Sunday, April 22, 2012 at 06:17 am
Re: Daniel
Do not beat yourself up for not having a PR. My last 70.3 in Texas forced me to a sports nutritionist. Think of every race as an opportunity to learn so much more about yourself that you never would have known otherwise. Did I suck in my last race? Overall yes, but I rocked it on the swim with a PR on the swim, and the last split on the bike was my best 23M split ever. You need to look deeper into the numbers before calling it a loss.
As for swimming, Amanda Stevens has moved back to OKC and is doing swim clinics. I will let you know when her next one is and when she does one in Tulsa. She is very available and easy to talk to.
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