W.O.D.: E Tempo / Time Trial Day 1 Week 9


Three rounds of:

15 Thrusters, 95/65 pounds

60 second max effort row for distance

Post total distance covered to comments.


3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 20 minutes @ 85% effort

Bike (SUN): 10M @ 85% effort

Run (SUN): 30 minutes @ 85% effort

C2 Row (SUN): 20 minutes @ 85% effort

Ruck (SUN): 2 x 2M (each at 90% effort) with 25# ruck/vest + boots/utes, rest 5:00 between 2M efforts

Post sport and distance/time(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike (SUN): 20M TT

Run (OFF): 5k TT

Post sport and time(s) 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.

Nate Helming, Team SFCF Endurance, RockHopper Classic, 2nd Place Cat 2 Division

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Comments (14)

on Friday, June 01, 2012 at 09:36 pm
Is there a rx'd rest between rounds or is this straight through for time AND distance?
on Friday, June 01, 2012 at 10:06 pm
Yesterday's WOD:
Power Clean and Jerk (135#)
Hand Release Push Up

Doing 135# was probably a mistake haha. Got the WOD done though.
on Saturday, June 02, 2012 at 06:24 am
RE: Rest?
No rest between rounds.
on Saturday, June 02, 2012 at 06:25 am
Nice showing Nate
on Saturday, June 02, 2012 at 08:48 am
Had to use a 100lb bar
15 Thrusters
60sec max effort row
300m on all 3 rows
Kyle A
on Saturday, June 02, 2012 at 10:10 am
I started with (165#) then went down to (155#)
15-12-9 Clean and jerk with hand release push ups in 9:10
Alan Pamayo
on Saturday, June 02, 2012 at 11:28 am
WOD as RX'd: 6:00/790m
Brad Williams
on Saturday, June 02, 2012 at 12:14 pm
6/2/12 WOD
Intervals on the bike this morning. 5:43,6:04,5:46,5:19,5:13,5:07. Forgot number of reps I did thus the extra one. Constant 20-30mph crosswind this AM which made for some tough riding. Did 20 miles steady after and ended up with 47 miles on a great morning to ride. Decided to ax run and get in little longer one tomorrow. S&C a couple hours later. 9:28 minutes total/284m,294m,295m- 873m total. Brutal workouts today.
on Saturday, June 02, 2012 at 01:29 pm
3S run
couldn't get it in yesterday
3 x 800m, 1:00 rest
3:06, 3:07, 3:08
Brad Williams
on Saturday, June 02, 2012 at 02:49 pm
Crossfit Referenced in Details Magazine.
There was an article on rowing in this months details magazine. Referenced Rowfit Chicago as one place for rowing WODS. Then there was an article on recovery. One part talked about using lacrosse balls and had Mobilitywod listed. Pretty cool.
Mike G
on Saturday, June 02, 2012 at 04:25 pm
Distance for tempo
I am having trouble figuring out how far I should be going on this 30min tempo run tomorrow. Should this be just trying to go by the RPE scale? It would just seem more practical to have a distance in mind. Any ideas?
Delfin Neves
on Sunday, June 03, 2012 at 02:56 am
Didn't time the WOD but did go straight through. Distances were 301m, 285m, 287m for a total of 873m
on Sunday, June 03, 2012 at 09:43 am
Did the 20M bike TT finished in 1:24. S&C took 8:24, could only do #45 lbs for thrusters.
Jake Fisher
on Monday, June 04, 2012 at 01:23 pm
Saturday's Results
20:00 on the C2 @ 80% = 4936m
>> Everyone thought I was crazy at the box for rowing for 20:00, LOL! Yeah, well, I'm a CFE athlete = UnScared!
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