W.O.D.: E Tempo / Time Trial Day 2 Week 6



CFE Strength & Conditioning WOD Rest Day.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30 Minute TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 5 Mile TT with 45# ruck or vest

Post sport and time or distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 30 minutes @ 90% Effort

Run (SUN): 8M 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.

Congratulations to CFE athlete Bryan Diaz on qualifying for the 2012 CrossFit Games

Share This Page:

Need Some Help?
Workout Legend   |    Demonstrations     |    General FAQ    |    EnduranceFAQ    |    S&C FAQ    |       WOD RSS Feed

Comments (12)

Brad Williams
on Sunday, May 13, 2012 at 06:27 am
5/13/12 WOD
Awesome pic!! Glad to see so many athletes accomplishing their goals.
8 mile TT on hilly dirt road. Added extra half lap to get 8 miles in- 7:48 pace. I'll take that all day on that course. Gotta work on my pacing a little better to improve it. 2.5 mile cool-down after.
Brad Williams
on Sunday, May 13, 2012 at 06:32 am
5/13/12 WOD
Forgot to put 8 mile TT Time- 1:02 hours.
Alan Pamayo
on Sunday, May 13, 2012 at 08:58 am
Endurance Ruck
5M TT @ 55 lbs: 1:00:21

Mile Splits: 11:22, 12:00, 12:24, 12:58, & 11:35


S&C Recovery: Completed
Jake Fisher
on Sunday, May 13, 2012 at 09:04 am
Yeah, Bryan! LEGIT! Can't wait to watch you move and destroy the Games in Cali this summer!
on Sunday, May 13, 2012 at 09:44 am
calf soreness
I ran a charity 5k yesterday. It was a hilly course and my first TT (or T) in racing flats. My 22:02 was respectable for the terrain. I felt good during, but today my calves feel like I did a WOD of box jumps and double unders.

Is this normal when transitioning to minimalist shoes? My ankle ROM is good. My calves are reasonably strong, and I've worked on POSE form for a year in traditional shoes, so I didn't expect this. Is this one of those things where the body takes time to adjust to new equipment no matter how well you prepare?
on Sunday, May 13, 2012 at 10:02 am
Ultras and the pains in tendons!
Hi CFE-Team!

Yesterday I ran my first Ultra. Over 12 hours! Ran 93.8 km (58 miles). But I had a big problem from 75 km or from 8:20 h. At this time my lift-toe-tendon in the left responded with a stinging pain and large inflammation. I think in response to congestion. Couldn't run for the last 3 hours and walked or jogged very slowly. But made 13 km more with pain :-) and my Vibrams. Changed to this because they have a zero-drop between heel and forefoot. Made yesterdays finish a little more comfortable ;-)

My question is now, how can I train that this pains will not come back in future during Ultra-runs if we train only short running-volume? I think that training have to train the chords thus, this reaction fails at high stress and volume. And for that isn't training in higher volume better?
My longest distance for running till yesterday was marathon!

Sorry for my bad english, living in Austria and german is my native language.

Regards, Michael
on Sunday, May 13, 2012 at 04:58 pm
RE:calf soreness
Kieran-- Was this the first time you have done a straight 5k in minimalist shoes?
Did you use hills as the terrain for any of your training wods? Were the hills of a comprable elevation to those in the race course?
These are 2 things that may have played a role.
on Sunday, May 13, 2012 at 05:03 pm
RE: Ultras and the pains in tendons!
Michael-- Training for a particular race distance may require some changes to the daily wods. An ultra is a place where this may become necessary based on your experience with racing, strength/weaknesses as an athlete, the race course etc.
on Sunday, May 13, 2012 at 07:09 pm
re: re: calf soreness
Thanks Kaitlin.
That was my first straight 5k in minimalist shoes.
Training has included hills of almost equal size, but most of that has been in my traditional shoes by chance. I suppose that matters.
on Sunday, May 13, 2012 at 07:44 pm
RE:calf soreness
Kieran-- Yes, both come into play. You should be racing in the same shoes that you are training in. Going back and fourth between types of shoes isn't good and causes differences in your running mechanics.
You need to build into distances with minimalist shoes especially if you are not training in them. Minimalist shoes ask alot more out of your ankle, foot, calf in rom. You can do a search on the mwod to improve your rom in these areas.
on Sunday, May 13, 2012 at 09:50 pm
Re: Ultras and the pains in tendons!
Kaitlin: You mean that I have to go for long distances in training also? If I will run a 100 km or mile, I must train with 30+ km once a week?

By the way! Why are my posts online hours later I wrote them? Is that a security reason?
on Monday, May 14, 2012 at 05:45 am
Re: Ultras and the pains in tendons!
N0 that is not what I am saying at all.
Posts need to be approved before they post. You may have posted something during the night US time so it was approved in the morning.
Comments are closed for this post.