W.O.D.: F Tempo / Time Trial Day 2 Week 1



CFE Strength & Conditioning WOD Rest Day.

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.

Paradiso CrossFit Endurance Team 1 Mile Time Trial

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Comments (26)

Daniel L
on Sunday, July 01, 2012 at 03:42 am
3S Swim
200 m TT: 3,13
4x200 on 4:30 (3.42, 3.43, 3.42, 3.36)
Brian G
on Sunday, July 01, 2012 at 04:11 am
59 minutes....
on Sunday, July 01, 2012 at 04:59 am
10k TT
51:11. Longest run since CFE cert in April. Great run despite the high temp and humidity! 80 degrees at 5:45am?!? Seriously?
Brad Williams
on Sunday, July 01, 2012 at 06:49 am
7/1/12 WOD
Video was cool to watch. 9 mile run on hills this AM because those crush me in a race. 1:13 HRS. Watched one of Brian Mackenzie's hill running videos and it helped a lot. On some of the hills I ran that usually drain me I felt good on because I stayed efficient. Tapering down this week Gull Lake sprint tri Saturday.
on Sunday, July 01, 2012 at 09:27 am
mid week race?
So I have been treating my training as a three sport even though I don't bike - I substitute ruck WOD for the bike. My question is: I am registered for a 4 mile race on Wednesday for Independence Day. Should I treat that as my time trial for week two and do the interval on the weekend? So my week would look like: M-Swim, T-Ruck, W-Race, Th-Rest, Fr - Interval, Sa-Tempo, Su-Interval? Or should I just skip the first run interval for the week? Or even a different solution?
Mary E. Clark
on Sunday, July 01, 2012 at 10:30 am
10k TT
I ran 53:34 today. I PR'd exactly two weeks ago with 51:33.
on Sunday, July 01, 2012 at 10:33 am
800m TT
Took a full rest day on Thursday, so I made up the 800m TT running WoD this morning: 3:19 TT, (4:01, 3:53 - 2:00 rest)

Temp was approaching 85 degrees with high humidity when I finished the last run at 8:30am. Gotta get out earlier next time b/c that sucks.
on Sunday, July 01, 2012 at 10:43 am
SS Run
10k TT
52:21PR by over 2 mins

5k splits were 26:11, 26:10

80 degrees, hot!
Chad Brinkley
on Sunday, July 01, 2012 at 11:17 am
Bike WOD
I did the 3 Sport Bike WOD today. My Pacing was WAY off. 3:00 Warm Up; 5K Time Trial (9:20); 5:00 Rest; 2x5K with 2:00 Rest (9:21; 9:15); 3:00 Cool Down.
Pablo Medina
on Sunday, July 01, 2012 at 11:25 am
45:55. My new pr :)

I tryed for the first time to keep a high cadence (181 bpm). I couldn't keep that rhythm for the whole race, just during the first 6 km. After that, I had to walk three times for 15 seconds because i didn't have fuel in my legs. (was it because of Annie yesterday?)

Also, in the last 4 km, I couldn't coordinate my breathing and my cadence.

Any advice in order to improve?


on Sunday, July 01, 2012 at 12:14 pm
C2 10k TT
48:33 longest row ever.... Damper 7/ drag 123
Alan Pamayo
on Sunday, July 01, 2012 at 01:11 pm
Endurance Run
10k TT: 47:26

Ave MIN/MILE: 7:38

Mile Splits: 7:40, 7:41, 7:44, 0:37(.1) TURNAROUND, 0:38(.1), 7:43, 7:53, 7:30)

Very humid for 0400 hrs ... interesting running on dark, wooded trails ... I liked it because it was very peaceful.
on Sunday, July 01, 2012 at 01:48 pm
Run TT: 10k 42:49min
on Sunday, July 01, 2012 at 02:13 pm
RE: Results
Pablo-- Was the cadence a big difference from your normal cadence? Or is that the longest distance you have held that cadence? Those may be contributing factors on why you needed to walk a couple times. Doing Annie yesterday may have had an impact. Were you taking short breaths or longer breaths? If you were only breathing into your chest that is the reason for being out of sink. Do some work on breathing its a game changer.
on Sunday, July 01, 2012 at 03:27 pm
RE: mid week race?
Dusty-- Yes you can use your race as the trmpo/tt wod for this week. I would not do the ruck the day before the race.
Use the opportunity to race and race it. Use the morning of as an opportunity to go through your pre race routine.
John Daniel
on Sunday, July 01, 2012 at 04:27 pm
10k TT 95 degrees,
1:01 PR was two weeks ago 52:47. The heat killed me, backed off after 2 miles at 8:43.
Pablo Medina
on Sunday, July 01, 2012 at 04:27 pm
Re: Results

About the cadence, both: there was a big difference in my cadence and it was the longest distance.

About breathing: I think I was breathing only into my chest (or during the major part of my run). Any “drill” to improve my breathing, in order to get used to working at a higher cardiac frequency?


on Sunday, July 01, 2012 at 05:32 pm
10 k TT
41:45.. Very hot out today.
Fat Slice
on Sunday, July 01, 2012 at 05:54 pm
10k TT
on Sunday, July 01, 2012 at 08:48 pm
3s run
10k- 42:58
Felt good
Jake Fisher
on Sunday, July 01, 2012 at 09:06 pm
I missed the 10K TT. Crap. Ah, well, the rest day was much needed after yesterday's festivities of a 3-a-day :)
on Monday, July 02, 2012 at 11:24 am
10k tt
52:38. Heat killed me. Oh well.
on Monday, July 02, 2012 at 04:51 pm
11M with 60lbs (not including water) 2hr 45min
on Tuesday, July 03, 2012 at 08:04 pm
Run 10 k TT
56:36. Felt so slow today!
on Sunday, August 05, 2012 at 05:37 pm
10K TT
10k TT 47:58
Daniel Cook
on Sunday, August 26, 2012 at 10:01 pm
10k TT
10k TT - 38:37
Comments are closed for this post.