W.O.D.: E Tempo / Time Trial Day 1 Week 5


Three rounds of:

Max L-Sit Hold on Rings

10 Broad Jumps

100m Sled Drag, 90/45 pounds

Post thoughts to comments.


3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m @ 90% of 500m TT Pace

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

Run (SUN): 5k @ 90% of 5k TT

C2 Row (SUN): 5k @ 90% of 5k TT

Ruck (SUN): 5M TT with 25# ruck or vest (boots and utes)

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Bike (SUN immediately followed by Run TT): 5M TT

Run (SUN immediately following Bike TT): 5k TT

Note: For the "brick," attempt to make the transition from the bike to run as sport-specific as possible.

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.

Katherine Constance, Winner of the 1st Annual Run ATX CFE Team 1k


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Comments (9)

on Saturday, May 05, 2012 at 06:16 am
Just started with CFE, someone told me about the beginner template then the A cycle, where can i find these two?
Brad Williams
on Saturday, May 05, 2012 at 07:13 am
5/5/12 WOD
Katherine looks like and a$$ kicker, great job!! Intervals on the 'cross bike on some hilly dirt roads- 1.38, 1.49,1.48,1.41,1.52 miles each set. Interval run after- 3:26, 3:22, 3:25min. Really happy with performance today. Longer run tomorrow.
on Saturday, May 05, 2012 at 08:39 am
Rick-- The intro is from the June Competitor. It is linked on the resources sport tech page http://downmagaz.ws/fitness_magazine/4681-competitor-june-2011.html
on Saturday, May 05, 2012 at 08:51 am
Thanks! Found it, in the 120 week program there are no wod's. Its just say wod >10min, does that mean I should make up my own different wods?
on Saturday, May 05, 2012 at 09:09 am
Rick-- You can do a CFE S&C wod from the site that is within the time listed. Some of the cycles are linked on the foum
on Saturday, May 05, 2012 at 09:10 am
Did the brick today. 17:18 for 5.23 mi on the bike; 26:44 for 3.13 mile trail run. 1:46 in transition, slowed down by a balky garage door keypad...
Chad A
on Saturday, May 05, 2012 at 02:06 pm
Leavenworth Tri
1st Tri in 3 years today and have been following CFE strictly in prep for Kansas 70.3. Overall, happy with results...3rd in age group and 8th overall.
Alan Pamayo
on Saturday, May 05, 2012 at 02:14 pm
WOD as RX'd: 10:04
L-Sits (Thighs parallel ... lower legs sagging a little): 45, 25, & 30 sec

Broad Jumps (total distance per round): 22, 24, & 24 meters

Sled + 90 lbs for 100 meters: half grass, half concrete
on Saturday, May 05, 2012 at 06:57 pm
Thank you CFE
Today, I placed 7th and a huge PR in the Tribbey Cinco de Mayo Time Trial cycling event. The course was only hills on top of hills with high winds (because mother nature wants to make sure I only ride with wind). This was after a tough Oly triathlon last Sunday. This could not have happened without CFE type training. Thank you!
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