W.O.D.: E Tempo / Time Trial Day 1 Week 12


21-15-9 for time of:



Post time to comments.

For tips on improving your gymastics skills, check out the Gymnastics WOD.


3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 20 minute TT

Bike (SUN): 20M TT

Run (SUN): 10M TT

C2 Row (SUN): 10K @ 90% of 10k TT pace

Ruck (SUN): 4M @ 10K TT pace with 50# ruck/vest + boots/utes

Post sport and distance/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (SAT): 30 minutes @ 85% Effort

Bike/Run (SUN): Bike 10M TT + Run 10k TT

Note: The Bike/Run is designed to be one event to be completed back-to-back. Treat it like a race.

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.

Jeff Ford, Less Miles More CrossFit, Charleston Sprint #1, 5th Overall

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Comments (8)

on Friday, June 22, 2012 at 07:08 pm
Nice work Jeff!
on Saturday, June 23, 2012 at 04:46 am
Running question
I have a 10k charity run on Tuesday. Would doing the ten mile run this weekend be too much?
on Saturday, June 23, 2012 at 06:05 am
Calves and intervals
So I've noticed what to me seems to be a weird trend in my training and maybe you can give me a clue as to whats going on.
After a session of running long intervals, I notice that the back outside edge of my calves gets sore and a line going straight up the center of my calves gets real tight (by real tight I mean it stretches to put my foot flat). The inside and front of my calves are fine. Also, this doesn't happen on short interval days or on tempo/time trials. Could I be somehow varying my form or something for long interval days?

Any help or ideas would be appreciated. Thanks for your time,
Brad Williams
on Saturday, June 23, 2012 at 09:30 am
6/23/12 WOD
Great job Jeff!! Your looking strong. 40 mile tempo bike ride this AM with one of my friends. 2 hours and some change. 20 minute run after 2.8 miles. Pretty good morning.
on Saturday, June 23, 2012 at 12:27 pm
S&C Wod: 6:21 min

Had Problems with the pullups, after yesterday`s strenght Wod.
on Saturday, June 23, 2012 at 03:52 pm
RE: Calves and intervals
Dusty-- Have you made changes in your running technique or footwear lately?
Long intervals may be the time/distance domain that you need more work with. Changes in technique and or footwear can be asking more out of you ankle rom, asking more from your calves. You are ok on shorter intervals because it is a different time/distance domain as is tempo/tt. Each has a different intensity level as well.
Hit mobility work 10 best mobility exercises for runner: http://tinyurl.com/3pfxp3c
Alan Pamayo
on Saturday, June 23, 2012 at 03:52 pm
WOD as RX'd (ring dips): 6:05

The dips always kill my time.
Mike Gardiner Jr.
on Sunday, June 24, 2012 at 05:45 pm

Sub'd chair dips
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