W.O.D.: E Tempo / Time Trial Day 2 Week 3



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.

Brad Williams, Martian Invasion of Races 1/2 Marathon

24th out of 112 in Age Group and a 2:05 PR!

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Comments (23)

Jake Fisher
on Saturday, April 21, 2012 at 08:16 pm
Yeah Brad!
NICE, BROTHER!!! Good work on that PR! WOO!
Daniel Smith
on Saturday, April 21, 2012 at 08:21 pm
Long Distance?
So i do plan on doing one or two Half IronMans and was wondering what type of training that would consist of??
Should i up my distance a little?? throw maybe one long distance run, swim and bike in the mix?? I would like to do good and finish strong.

Also for the Triathletes out there do you guys just do two sports a week? i really want to get my bikes in more but i am afraid of losing my speed and endurance in the run?
on Saturday, April 21, 2012 at 08:53 pm
RE: Long Distance?
The 1/2 Iron distance is a place it may be beneficial to work with a coach to make sure your needs (based on your strengths/weaknesses as an athlete, demands of the course etc) are being addressed.
Daniel Smith
on Sunday, April 22, 2012 at 05:14 am
Other than this program I do not have access to a CrossFit endurance coach. Unless there was a possibility I could connect with one of y'all and train through Email which would be above and beyond excellent but If not I'm stuck like chuck then.
Any suggestions would be much appreciated!!
on Sunday, April 22, 2012 at 06:09 am
Brad and Daniel
Great job, Brad!

Daniel, friend me on Facebook, and I will give you my USAT coach's name and number. He can answer a lot of questions for you, as well as connect you with a local USAT coach if there is one or give you other options. I am his only athlete doing CFE, but he has been working with me to bridge the distance needed for 70.3 and CFE. 70.3 is a distance you can't play around with nutrition, so it helps to have someone in your corner who has the time to read the data, has personal experience at the ultra distances, and you can trust.
Last name is Frakes.
on Sunday, April 22, 2012 at 06:43 am
Excellent job Brad and kudos to Daniel for the Sprint and stepping up to the half IM. I wish I could compete right now. I envy all of you who are able to. Keep it up!
on Sunday, April 22, 2012 at 07:36 am
Daniel-- Email me kaitlin@crossfitendurance.com and I'll get you in touch with a solid coach to work with online.
Brad Williams
on Sunday, April 22, 2012 at 07:44 am
4/22/12 WOD
Thanks for all the comments everyone. THe support on here is great. Did the Gymnastics WOD this morning since it was strength based along with some core work. Then 5 mile trail recovery run with some friends who are training for a 1/2 Trail Marathon 48 minutes. Pretty much recovery, but nothing wrong with that
Chris Henry
on Sunday, April 22, 2012 at 10:00 am
Hey Brad - way to go, and good job with the PR.
on Sunday, April 22, 2012 at 12:40 pm
Ran about 45 mins @ 10:06 pace. Felt great.

I'm training for he Spartan Beast in VT (12 mile obstacle race, lots of hills) in Sept, plus a few shorter ones along the way. Seems CFE is going to be great training for this.
Daniel Smith
on Sunday, April 22, 2012 at 12:44 pm
RE: Jake Fisher
Hey dude how often do you run a week?? I sure would like to get a down to a 16 or so 5k and i remember you posted on here that you had a 15 5k and was wondering how would i be able to do that on only two to three days of running??
on Sunday, April 22, 2012 at 12:49 pm
Been a strange few days - can't recall the last time I took back to back days totally off, but trusting my body and surrendering to life's chaotic schedule. Raced a 5K Saturday - 20:45 on a fairly hilly course/windy day - first overall female. My husband ran. 20:06 - still working toward the 19s - he has taken 2 minutes off PR with CFE and routinely besting me on the road - bittersweet for me ;-)

@ Brad - nice work! Glad they gave you props on the homepage!!
Chad Brinkley
on Sunday, April 22, 2012 at 01:05 pm
Brad: Nice job on the 13.1 Race!

Daniel: I have done two 70.3 races using CFE, more or less, as programmed. The program works and will prepare you for a 70.3 race provided you are training with the right level of intensity.

In my opinion, there are two issues you need to deal with that the standard CFE programming does little to help you with. The biggest one is nutrition. As Stacy F said, race day nutrition/hydration for a 70.3 race is crucial. It will make or break your day. You need to be able to try out your nutrition plan before your 70.3 race. CFE programs few workouts longer than 60 minutes and your body typically holds enough short term energy stores to get you through 60-90 minutes. The bottom line is that to really test your nutrition plan, you need to do something longer than 90 minutes. I would recommend a race simulation long brick workout, but there are other options (like racing an olympic distance tri).

The second issue is that you need to work on transitions - particular bike to run. CFE has not yet programmed any Bike-Run bricks - a staple of most tradition triathlon training. It definitely helps to know what it will feel like to run off the bike after doing 56+ miles. As such, I would recommend you try a few brick workouts.

You mentioned that you want to get stronger at biking. If you are using CFE, however, I wouldn't recommend adding additional volume to the program since it is designed to account for total weekly energy expenditure. That means you will need to replace other workouts with bike workouts if you feel you need more training in that area. The easiest way to do that is by replacing one swim or run workout with a bike workout from time to time. That way, you are still only doing six endurance WODS, but you will have some weeks where you can do short intervals, long intervals, and a tempo or time trial on the bike.

These are issues that a coach can help you prepare for. It sounds like Kaitlin and Stacy F have a line on triathlon coaches who understand and can work within the CFE framework. Be careful of hooking up with a coach who does not understand the CFE method and tries to add LSD training on top of it... That is a road to overtraining in a big way...

Friday WODS:
3 Sport Bike: 5:00 Warm Up (High Cadence Spinning); 5x 3:00 with 3:00 Spin/Rest (Intervals were 1.7 miles, 1.8 miles, 1.9 miles, 1.11 miles, 1.12 miles); 8:00 Cool Down (High Cadence Spinning)
Strength: Bench Press 5x5 (125, 135, 145, 155, 165); Power Clean 5x5 (100, 110, 120, 130, 140); Back Squat 5x5 (all at 170)
Conditioning: 21-15-9 of 1 handed KB Snatch @40 (Right side), 1 handed KB snatch @40 (Left side), Box Jump Burpees @24" (Time was 9:58)

Saturday WODS:
3 Sport Swim: 400 Warm Up (Free Style), 1500 Tempo Swim (Time was 29:22); 300 Cool Down (Free Style)
Strength: Thruster 3-3-2-2-1-1-1 (95, 105, 115, 125, 135, 145, 150 PR)
Conditioning: Working with a partner, complete the following: 45 Deadlift @225, 45 HSPU, 150 Double Unders, 150 Sit Ups, 45 Thrusters @95, 45 Pull Ups. Scaled HSPU with 2 Ab Mats, all else was RX; Work was divided evenly with my partner. Time was 15:27.

Sunday WODS:
3 Sport Run: 10 Mile Time Trial (Time was 1:16:27; Average pace was 7:39/Mile)
Plenty of Mobility work afterwards...
Alan Pamayo
on Sunday, April 22, 2012 at 03:21 pm
Getting Back Into It
I am easing my way back into CFE after a two week vacation with only some hiking and climbing.

Scaled WOD ... 2M TT: 14:04

S&C Recovery: Completed
Daniel Smith
on Sunday, April 22, 2012 at 03:36 pm
@ Chad
Thank you for your input brother i really do appreciate it!!
on Sunday, April 22, 2012 at 04:05 pm
Long Brick
20/10 brick with great wind (it's my curse; I accept it).
I race next weekend in Kemah. This is my last chance to confirm nutrition and get used to my new bike fit which is much more aggressive and opens the hip fully. Made a huge difference in speed and made it easier to get my legs under me on the run. Can't thank my coach enough.
Bike: 56 min. Run: 1:33
on Sunday, April 22, 2012 at 04:26 pm
I alternate weeks of replacing one or more of the EWODs with extra run or cycling because I am in cycling season right now too. Last week, I rode and swam. Week before, I ran and swam. On both weekends, I did a long brick with last week's close to 70.3 distance. My plan is something that I worked out with my coach because I have two seasons running side by side, and I suck at running. I also do a warm up of a 1M run which is usually a handful of drills before the WODs and depending on the WOD a 1M cool down run.
My plan is adding volume to the swim because I am conditioned to handle it, and I only swim twice a week.
My plan has to be different and tailored to what I am conditioned to, need to work on, and the 2 seasons I am bridging. A good coach will be able to help you after evaluating your capacity, your goals, and race season.
There is a reason single sport endurance athletes call us trigeeks. We are nuts, but friendly, and train a lot. We are the ADD/OCD, and extreme type A personality, of endurance sports.
Brett Dean
on Sunday, April 22, 2012 at 07:18 pm
SS Run
5.54 miles at 8:07 pace
on Sunday, April 22, 2012 at 08:02 pm
half marathon
I ran a 1:35 today placing 22nd of 193 in my age group. 3 min slower than PR, but good for my current fitness. I smell a full distance PR coming this fall.

Also, great job, Brad!
Jeremy G
on Monday, April 23, 2012 at 07:37 am
Sunday SS Run
5.43 miles, 8:18 pace
mike hebe
on Monday, April 23, 2012 at 08:30 am
1/2 im
This may get long, so I apologize. I am new to CFE so i will give some context or my words really mean nothing. Racing 25 years now, 600+ events, 65 race wins and counting, multiple state champs, two age group national champs. two sub 10 IM races, one was Kona 2011.
1) are you a CFE athlete wanting to do a 1/2 or are you a triathlete using CFE to become better?
2) What are your goals? Complete or compete? Doing good & finishing strong at 4:20 is different than the same statement for a 6:00 1/2.
Nutrition is crucial I agree. Transitions are crucial if you are planning to win/place in age group.
Swim to bike brick is as important than bike to run. Traditional bricks can be overrated. A simple 5 min run off a ride is good to get the feeling. Or, do Pose drills right off the bike. It is better to do a hard 2+ hr ride late Sat & follow up with long (for you) run early Sunday. Your legs will still be tired, but more fresh. Thus getting more benefit from the workout. Take what CFE prescribes for swimming as your "main set" and do warm up & cool down drills and sets. I see people doing that on this site. Do not be afraid to tweak things week by week. That may mean cut a WOD, or a run or add a WOD or a bike, whatever. Honestly assess where you are and train your weaknesses while still maintaining your strength. If you have any ability to train with power on the bike, jump at it. feel free to google me, Mike Hebe, if you are leary of what I say. I am sure you will find enough results, info. Feel free to email if you would like, mikehebe@comcast.net
From my limited 2-3 months of crossfit, I can say definitively that my watts at threshold are increasing and I am less tired for the same effort. I think CFE can definitely help you have some great races this year. Just make sure that you have sufficient volume and intensity to achieve your goals.
Wouter M
on Monday, April 23, 2012 at 12:16 pm
8.95 km in 45 minutes @ 85%
Jake Fisher
on Tuesday, April 24, 2012 at 12:09 pm
RE: Mike Hebe
Couldn't have said it better, Mike! XTERRA triathlete here.

The CFE system works great, and a person can make it even better, as Mike said, by personalizing your programming to give you the rest/recovery that you need, and to hit the major weaknesses in your disciplines.
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