W.O.D.: E Tempo / Time Trial Day 1 Week 11


Three rounds of:

12 Burpees

12 Toes-to-Bar

12 Pull-ups

Post time to comments.


3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m @ 85% of 1500m TT pace

Bike (SUN): 30M @ 85% of 1500m TT pace

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 10k TT with 40# ruck/vest + boots/utes

Post sport and time(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SUN): 30 minute TT

Bike (OFF): 10M TT

Run (SAT): 2 x 2M, rest 5:00, hold splits within 0:15-0:20

Post sport and distance/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.

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Comments (18)

Mark S.
on Saturday, June 16, 2012 at 04:14 am
New PR on 10k run: 50:41:)
Jason dickenson
on Saturday, June 16, 2012 at 05:55 am
Harder than I thought it would be.
Alan Pamayo
on Saturday, June 16, 2012 at 06:22 am
WOD as RX'd: 7:17
Ivar P.
on Saturday, June 16, 2012 at 08:41 am
Time to completion 9 min 36 sec
Chris Biles
on Saturday, June 16, 2012 at 08:58 am
7:58 Rx'd
Jake Fisher
on Saturday, June 16, 2012 at 10:26 am
Daily Results
I had a local charity race today that I do every year. It's only a 5K, but the course is on singletrack and it's f'n hilly. AND it poured rain the past two days, so muck city.

Over 800 people competed today (about the same as last year). I PR'd 40-sec faster than last year (and this year was a mess) ... 19:04

And now, let the rest begin! Might swim tomorrow, we'll see.


And I might have a new bike sponsor coming through for me.
Brad Williams
on Saturday, June 16, 2012 at 10:39 am
6/16/12 Lifetime Fitness Alpha Competition Result
I was 3rd overall for the Lifetime Fitness Alpha Games today. One of the hardest things I've done in a while. Here is the WOD:
Alpha Games WOD

5 min Cap.
50 Rope Swings, 20 24 inch. Box Jumps, 90ft. 180lb. Sled Push

10 min Cap.
10 185lb Deadlifts, 10 Hand Release Push-Ups, 10 95lb. Clean-to-Press, 1045lb. Plate Front Squats, 10 each side 35lb. Renegade Rows, 10 30lb DB Thrusters, 10 65lb. Upright Rows, 10 45lb. ViPR Skates, 10 40lb. Russian KB Swings. Form for most was locked out arms, legs, etc. you know what I mean. These were the guy weights.

15 min. Cap
1.5 mile run with obstacles- 10 meter Bear Crawl, Hurdles, and a hill.
25:09 total time.

Don't know how many guys were in overall I'll post when I find out. Only 4 finished the others were all DQ'd because the time ran out. I know my 5K tomorrow is gonna feel a lot longer now. Really happy with how I did today.
on Saturday, June 16, 2012 at 11:48 am
3S run
2 x 2M - 13:34, 13:43
I could have gone a little faster, but I confused the interval with tempo and was trying to hold the splits within 3-5s
Delfin Neves
on Saturday, June 16, 2012 at 12:07 pm
As rx'd 7:59
Pedro BrĂ¡s
on Saturday, June 16, 2012 at 12:57 pm
10:15, hard :)
on Saturday, June 16, 2012 at 01:24 pm
12 Burpees
12 T2B
12 Pullups
7:09 as rx'd
Chad Brinkley
on Saturday, June 16, 2012 at 01:27 pm
Super Sprint TRI
Still in recovery mode from the 70.3 race last week. Did a few local S&C WODS at about 90-95% on WEN, THR, and FRI.

Ozark Multisport Club did a super sprint Triathlon this morning: 200 Yard Swim, 6.2 Mile Bike, 1.2 Mile Run. Total time was roughly 31 minutes. Swim was 3:17, Bike was roughly 17:45, and the Run was 7:41.

I did the CFE S&C WOD today. I had to do it in a playground near the transition area since that was the closest thing I could find to a pull up bar. 3 Rounds of 12 Burpees, 12 Pull Ups, 12 Toes to Bar. Time was 6:45 RX.

Looking forward to getting back to a more normal schedule next week.
on Saturday, June 16, 2012 at 01:29 pm

Did SS run from earlier in week: 1200m x 3
on Saturday, June 16, 2012 at 02:20 pm
Got a little off schedule this week so making up the WoD from 6/11:

ME: Power Clean (3RM) 135-145-155-165-175f

5 RFT (7 DLs @ 185#, 9 KB Swings @ 55#, 11 Burpees) - T=13:57
on Saturday, June 16, 2012 at 06:10 pm
S& C Results
WOD as Rx'd 7:39
on Saturday, June 16, 2012 at 06:22 pm
Had a horrible run finishing my 10k in 54:00 guess that'll teach me to up the pounds on the S&C WODS, lol.
Jason Dickenson
on Sunday, June 17, 2012 at 09:50 am
SS run
Legs were still tight. I assume from the kettlebell squats. I'm loving CFE!! This training is legit.
Matt K
on Tuesday, June 19, 2012 at 03:45 am
As rx 5:50
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