W.O.D.: E Tempo / Time Trial Day 2 Week 12




CFE Strength & Conditioning WOD Rest Day.

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.

Skill Based Running Progression Week 6 (6)

Share This Page:

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

Comments (14)

Alan Pamayo
on Sunday, June 24, 2012 at 05:26 am
Endurance Ruck
Ruck 4M @61 lbs: 48:59

Mile Splits: 12:18, 12:23, 12:15, 12:01 (AVE MIN/MILE: 12:15)
Jason dickenson
on Sunday, June 24, 2012 at 06:42 am
SS run
Brad Williams
on Sunday, June 24, 2012 at 07:14 am
6/24/12 WOD
15.3 mile run this morning with one of my friends. 2:12 hours. Longest run I've done since the Martian Half Marathon in April. Really happy with this today.

Also, does anyone have a pair for the Inov8 F-Lite 230's? I've had the 195's, but my foot is a little wider and wears through the side. I was wondering how durable the 230's are, will I be able to use them on the road, and will they stand up for longer runs. Any info. feedback will be helpful, thanks a lot.
on Sunday, June 24, 2012 at 10:02 am
10M bike - 31:12
transition - 1:50
10k run - 46:01
J. Swiat
on Sunday, June 24, 2012 at 10:38 am
Multi Sport
10M 29:30
T1 1:40
10K 50:20
on Sunday, June 24, 2012 at 11:52 am
First marathon yesterday.
Thanks CFE for the programming. Prior to the 26.2 the furthest I've run were 10M TT's. Not feeling too shbby today either. Thanks again!
Chris Biles
on Sunday, June 24, 2012 at 04:08 pm
SS Run
Chad A
on Sunday, June 24, 2012 at 05:35 pm
Re: Inov-8s
Brad, I have a pair of the 230s and like them. I've worn them for everything from short intervals to a 13.1 and they've held up well. Most of the running has been road/track/treadmill with a little trail work. I think I've had them for a little over a year and they're still going strong. I have narrow feet so I can't speak to them holding up on the outsides for wider feet. Best of luck.
Chad Brinkley
on Sunday, June 24, 2012 at 05:42 pm
3 Sport Brick WOD
I did the 3 sport Bike-Run Brick this morning: 10 Mile Bike Time Trial (31:54); 6.2 Mile Run Time Trial (48:34). The course was very hilly. Conditions were hot and windy.

Participated in a team Crossfit Competition yesterday to raise money for the Wounded Warrior Foundation. Our team did not place very well, but I felt like we all have 100% effort throughout the day. High point of the day was going unbroken in WOD 1 (21-15-9 SDHP at 110 LB & Paralette Facing Burpees). Lowest moment was WOD 3 (Clean and Jerk Ladder) because the weight started at 155 - 15 pounds above my 1 RPM. I had five attempts at it in 50 Seconds but couldn't get it overhead. Funniest/Scariest moment was during the final WOD when I was desperately trying to get a muscle up (something I haven't been able to do yet). I almost succeeded at the muscle up, but my hands slipped off the rings and my arms slid into them... leaving me hanging in the air with the rings in my armpits. Its good to have a sense of humor sometimes. Overall, a great day.
Mike Gardiner Jr.
on Sunday, June 24, 2012 at 05:44 pm
on Sunday, June 24, 2012 at 06:35 pm
WoD + INOV-8s
8 mi. trail run (1:24:53)

Brad - I've also been wearing the 230's for over a year doing all road running and S&C WoDs in them. I bought two pair and both are still in good condition. I wear NB MT101s off-road because the sole of the 230's is a little too soft for rough terrain. I also have wide feet.
Rob Hole
on Sunday, June 24, 2012 at 06:58 pm
New to this. So ran a 5k time trial. 24:24. Almost a minute slower than PR, but working on POSE technique. Felt great when done. I have to learn to increase lean and pull quicker. New thought process. I want to grit my teeth and grind through it.
on Sunday, June 24, 2012 at 07:50 pm
Racing Weekend
Been totally out of the loop this week, but have to share race results - double racing in Muskegon this week - Seaway Run 15K Saturday - 1:04:58 - PR by 1 minute and good for 3rd woman...wished I could have held my lead til the end, but was at peak pace and two amazing women bested me

Bear Lake Tri Saturday - I always debate the distance but can't help but choose Olympic over Sprint - and this year it was worth it - 1st Overall Woman and 11th Overall - missed my total time PR but stayed sub 44 for the run, which surprised me given Saturday's race...this is a small, local race, but still pleased to represent in my hometown!

Thanks again CFE - working to promote the philosophy with patients, friends and our local tri club. Happy training and racing all!
Jason Dickenson
on Sunday, June 24, 2012 at 08:17 pm
Re: Zac first marathon
Way to go! That's a legit first time marathon. I love to hear that CFE worked for you and it's crazy to think your longest run was 10 miles. Back in my long run days I would have said you were crazy. Now I've drank the kool-aid too. Awesome job.
Comments are closed for this post.