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



50-40-30-20-10 reps for time of:

Double Unders

Sit ups

Post time to comments.

Note: The sub for double unders is tuck jumps.


3+ Hours BEFORE CFE Strength & Conditioning WOD.

This will be a test week to collect baseline data. Please make sure you are posting your results to comments.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m TT

Bike (SUN): 10M TT

Run (SUN): 10k TT

C2 Row (SUN): 10k TT

Ruck (SUN): 10M TT with 55# ruck/vest + boots/utes

Note: Distances/forced marches of 10M or greater are graded events at various selection courses/schools so this will serve as a baseline. Don't forget to practice your foot care.

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (SAT): 5k TT, rest 5:00, then 2 x 5k TT @ 75% of TT pace with 2:00 spin/rest between

Note: For the Bike WOD, take no more than 3 attempts to find your fastest time then (after completing TT attempts) rest for 5:00 and perform intervals. Rest as much as needed between TT attempts.

Run (SUN): 10k TT

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.

Nate Helming, Team SFCF Endurance

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Comments (28)

on Friday, June 29, 2012 at 06:27 pm
3S Run
Just curious why the 3S run for Sunday changed from the 800m TT to a 10k TT?
on Friday, June 29, 2012 at 06:59 pm
RE: 3S Run
Nick-- For this week 3S has the choice of doing the long interval or tempo/tt wod for the second run wod for the week. If one distance or time domain is a weakness choose that wod.
On the long interval it was noted Run (SUN or Time Trial) the 10K TT is the TT wod for the weekend.
Daniel L
on Saturday, June 30, 2012 at 05:22 am
3S Bike
TT 7,17 in a little bit of tail wind.
on Saturday, June 30, 2012 at 06:01 am
Rx : 6:51
Jason Dickenson
on Saturday, June 30, 2012 at 06:19 am
New PR for me by almost 2 full minutes!
Brad Williams
on Saturday, June 30, 2012 at 07:05 am
6/30/12 WOD
45 mile tempo bike ride this AM. 2:19 HRS. Rode with some of the Lifetime Fitness Tri Team. It was fun riding with other people for once and not feeling pressure to ride hard. Strength recovery later on. TDF Prologue today!!
Daniel L
on Saturday, June 30, 2012 at 08:31 am
3S Bike
5 km TT: 7,17
Oscar Ek
on Saturday, June 30, 2012 at 09:00 am
3S Swim
200 m warm-up
200 m pullboy/paddle

500 m TT, 10.07

3 x 200 technique
Alan Pamayo
on Saturday, June 30, 2012 at 09:24 am
WOD as RX'd: 8:12

Handle fell off rope with 45 DU's left ... just held the cable with my hand. That is the second piece of equipment to break on me during a WOD this week!
Brian G
on Saturday, June 30, 2012 at 11:23 am
Annie took me 14:50, harder than I thought it would be.

Did the bike workout on a spin bike.
on Saturday, June 30, 2012 at 12:37 pm
13:58 RX. 150 DUs take forever one at a time.
Jake Fisher
on Saturday, June 30, 2012 at 01:27 pm
Daily Results
Exhausting/FUN day of training...

Early 630am swim in a lake that was warmer than air temperature = EPIC!

3S/SWIM 200m TT = 2:07
>> Warmed-up w/ 1000m swim
>> Didn't do the intervals, decided that the lake was TOO INVITING today so I tackled an enduro swim (IRONMAN distance)...

2.4 mile SWIM = 46:58, nearly 2:00 PR! And I wasn't breathing hard (probably bc no boaters were out on the water trying to run me over)

Annie Rx'd (FIRST TIME ALL DUBS, used to do triple singles w/ a 6:13 PR)
= 7:07 Fully Rx'd today!!!

Later a few friends wanted to go trailblaze a bit on our mountain bikes, so we did...

Moutain Bike 5K TT = 11:54
... in 97'F on a singletrack trail that I've never ridden before.
... Other 3 repeats w/ a couple minutes rest between:
11:57 - 11:54 - 11:03

Officially EXHAUSTED!!! Time to rest and restore. I'm watching some live MMA tonight. Should be legit!
Chad Brinkley
on Saturday, June 30, 2012 at 01:55 pm
I did the three sport Run WOD this morning. 10K Time Trial. Time was 45:47... roughly three minutes slower than my PR. Likely due to heat, lack of sleep, and training volume. Life catches up with you some times...

I did the local S&C WOD 3+ Hours later: Run 300 Meters + 5 Rounds of 7 Squat Clean Thrusters @95 and 9 Lateral Burpees over the bar. Time was 11:22 RX.
Brad Williams
on Saturday, June 30, 2012 at 01:56 pm
RE: Jake Fisher's Daily Results
Your a machine, my friend. Keep it up seeing your results and positive/optimistic comments is really motivating. Enjoy the MMA tonight, I'll be watching TDF replays mixed with Tigers vs. Rays.
on Saturday, June 30, 2012 at 02:34 pm
are you ok..are you ok,,are you ok, Annie?
Fricken Alien Ant Farm stuck in my head..

As Rx 7:56.
on Saturday, June 30, 2012 at 02:36 pm
Double unders
Butterfly situps
AMRAP in 8min of
3 power cleans @ 185lbs
6 burpee box jumps, 30"
5rds even
on Saturday, June 30, 2012 at 02:44 pm
Ok I decided to give Crossfit endurance a chance and so far so good, it took me about 2 months for my times to start improving, they had dropped off for a little bit but are getting faster now. I do my own tweaks here and there but stay within the guidelines set for that day. Two weeks ago my 10k was 54:00 today it was 48:26 neither blinding but I feel stronger and on my way back to sub 40:00's.
on Saturday, June 30, 2012 at 02:55 pm
50-40-30-20-10 reps for Time
Tuck Jumps, Situps = 9:30
Delfin Neves
on Saturday, June 30, 2012 at 03:51 pm
5K TT: 10:52

2x 5k
Int1: 13:16
Int2: 12:29
Pablo Medina
on Saturday, June 30, 2012 at 06:09 pm
7:08 RxD

This workout is dedicated to that Annie... You broke my heart... Hehehehe
on Saturday, June 30, 2012 at 07:00 pm
7:35 rx
on Saturday, June 30, 2012 at 09:40 pm
Annie and Endurance WOD
5K TT (on Precor fitness bike, no place to ride on the FOB) - 8:38 then (10:44, 10:46)

Annie (with tuck jumps, I don't have a rope) 13:49
on Saturday, June 30, 2012 at 11:46 pm
Tuck jumps and situps in 7:19.
on Sunday, July 01, 2012 at 04:00 am
"Annie" results
"Annie" (scaling DUs w/ alternating singles b/c I cannot do continuious DUs yet and I ain't doing tuck jumps to save time b/c I'm stubborn like that) - 16:02
on Sunday, July 01, 2012 at 12:12 pm
TT bike 5k- 10:11 on a 28lb mtn bike on the road and turned around at 1.6 I think that's pretty quick considering everything.

1. 11:40
2. 11:20
Jake Fisher
on Sunday, July 01, 2012 at 09:13 pm
Thanks Brad Williams!
Hey brother, try to keep life in check and get quality sleep so you can train well :)

I should take my own advice, it's 15 mins past my bedtime and here I am catching up with the community :D

I love you guys! Keep striving to get better. Keep posting your results. I love seeing what you all are doing!
J├Ârund Rundhovde
on Tuesday, July 03, 2012 at 01:07 pm
Bike endurance 3s
5k TT 11:30
2x5k at 75% 12:30, 12:25
on Sunday, August 05, 2012 at 05:36 pm
11 mins Annie
Comments are closed for this post.