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


Courtesy of the Gymnastics WOD:


5 rounds:

Post thoughts and experience to comments.


3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 2 x 400m @ 90% of 500m TT pace; rest 2:00 between each 400m

Bike (SUN): 4 x 5k @ 90% of 10M TT pace; rest 2:00 between each 5k

Run (SUN): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M

C2 Row (SUN): 3 x 5k @ 90% of 10k TT pace; rest 2:00 between each 5k

Ruck (SUN): 5M @ 10M TT pace with 55# ruck/vest + boots utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 10 x 50m on 1:30, 2-3sec faster than last week

Bike (SUN): 20M Time Trial OR 5 x 1M with 1:00 spin/rest, 2-3 sec faster than last week 

Run (SAT): 5 x 400m with 1:00 rest, 2-3sec faster than last week

Post sport and times 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.

Carl Paoli, Gymnastics WOD

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Comments (18)

on Friday, July 06, 2012 at 07:54 pm
love the gymnastic elements, would like to see more of this!
Jake Fisher
on Friday, July 06, 2012 at 10:56 pm
The ex-gymnast in me just gleed like a teenybopper girl seeing the Biebs.

Jason dickenson
on Saturday, July 07, 2012 at 06:03 am
3S run
5x400 1:00 rest
on Saturday, July 07, 2012 at 08:28 am
5k Race Report
Quick backstory - crossfitting for 18 months at my local box. 36 years old / 215#. Due to circumstances started training mostly at home 2 months ago. Picked up a used C2 rower and have been doing 2x row workouts per week for the last 2 months from this site but no running other than WODS.

I had planned on doing some run intervals the last month to get ready for the 5k, but was in a bit of a groove on the rower so ended up just sticking with that. 2 weeks ago I started following CFE for strength and S&C wods instead of my local box workouts.

So - ended up running 23:49 today, exactly the same time I ran at this race last year with some actual running prior. On one hand, my legs are quite a bit stronger so they didn't get tired, but I could tell that the add'l time on the rower didn't really carry over to the race. Not surprised at all - obviously would be more efficient to run more if you want to run faster.

On the good side, this is my second fastest 5k, with my only faster time when I was in the middle of training for a marathon. In a way, it is encouraging to be able to run sub 7:45 splits with no add'l running other than WODs. Happy with my time - thinking I'm going to do a little test and swap the row WODs with the run WODs and see how much of an improvement I can see.
Kyle Goodrich
on Saturday, July 07, 2012 at 09:04 am
Skin the Cat
sub for skin the cats?
Brad Williams
on Saturday, July 07, 2012 at 09:07 am
7/7/12 Gull Lake Sprint Tri Result
Descent day today at the Gull Lake sprint tri in Hickory Corners, MI 9:09 min. 500m. 27:41 10 mile bike, got waved into the wrong parking lot and had my feet outta shoes so getting back on was hard.
23:36 5k, pretty pleased with that considering it was like 90 something when I got on the run. Mobility rest of the day and ice bath already done. Rest day tomorrow. Lotta things to improve on, but happy with the day.
Alan Pamayo
on Saturday, July 07, 2012 at 09:31 am
WOD completed (RX'd except HSPU's were strict head to abmat)

During the warm-up, I got my first ever Muscle-Up!!!!
on Saturday, July 07, 2012 at 10:59 am
never done skin the cat and gotta say I really enjoyed this WOD! 13:18
on Saturday, July 07, 2012 at 12:29 pm
had to do tt today because of schedule. 20 mile bike ride at 56:45 gearing up for my 30 mile mt bike race this summer. definitely going to check out carl's progressions on the gymnastics wod as thats my weakness.
on Saturday, July 07, 2012 at 12:32 pm
nice work!
btw nice job @brad and @alan!
Charlie Douthwaite
on Saturday, July 07, 2012 at 12:55 pm
great stuff to work on, gotta practice the quality of my dips thats for sure...

tried to work on muscle ups after WOD, shoulders and core were smoked maybe tomorrow...
on Saturday, July 07, 2012 at 02:11 pm
sub suggestion
@Kyle - I'm not a trainer, but I suggest doing one of the related movements on the GWoD skin the cat video page...maybe lever progressions
on Saturday, July 07, 2012 at 02:16 pm
Ran a 6 mile (roughly) trail race today. Big climb, lots of technical single track. 48:44

S&C in the afternoon. Went well overall. Kipping pull-ups improved. Cats were tough, but I can do them if I ball up on the way up and then try and straighten out on the way down.
on Saturday, July 07, 2012 at 04:11 pm
did S&C WOD as rxd
very different but good
CORE & Shoulders were worked thoroughly. goodstuff
Chad Brinkley
on Saturday, July 07, 2012 at 05:03 pm
Bike & Run WODs
7/6: I am attending a seminar this weekend, so I did the three sport bike WOD on Friday afternoon. 20 Mile Time Trial (time was 59:17).

I did the local S&C WOD in the morning:
Strength: 7x2 Thruster (95, 105, 115, 125, 135, 140, 145)
Conditioning: FRAN: 21-15-9 of Thurusters @95, Pull Ups. Time was 5:59 RX - a PR by 71 Seconds.

7/7: I did the three sport tun WOD this morning. 800 Warm Up + Drills, 5x400 Meters @80% Effort with 1:00 Rest (91, 90, 88, 90, 87); 2000 Meter Cool Down + Mobility.

We did a S&C WOD as part of today's seminar: 18 Minutes to Run 1 Mile then complete as many rounds of the follow ladder as possible - 10 KB Swings @55, 1 Burpee, 10 KB Swings @55, 2 Burpees, etc. I completed 9 full rounds and got 3 KB swings into round 10.
Chad Abresch
on Saturday, July 07, 2012 at 05:29 pm
Nice events Steve and Brad!

I ran the same 5k as Steve, with far less success. PR is 22:15; ran 25:52 today. Next time!
Brian G
on Saturday, July 07, 2012 at 06:00 pm
Traveling so I tried to replicate WOD best I could with TRX suspension trainer at the park. No sense reporting the time.

Walked off 400m run course. Poor pacing but had fun. 5x400m at 1:25/1:35/1:35/1:45/1:38. Dry heaved.
J├Ârund Rundhovde
on Sunday, July 08, 2012 at 11:10 am
3s Run
5x400m 1:14, 1:16, 1:17, 1:15, 1:13
Did some changes in thechnique focus during the runs and noticed improvements during the last ones.

Gymnastics WOD
Really liked it, nice with some variation.
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