W.O.D.: F T/TT Day 2 Week 6

Sunday, August 05, 2012 • EnduranceF T/TT



Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1000m @ 95% of 1000m TT pace

Bike (SUN): 10M @ 95% of 10M TT pace

Run (SUN): 3 x 2M, rest 5:00 b/w reps, hold splits within 5-10 seconds

C2 Row (SUN): 5k @ 90% of 5k TT pace

Ruck (SUN): 3 x 2M with 30# ruck/vest, rest 5:00 b/w reps, hold splits within 5-10 seconds

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): OFF

Bike (SAT): 30 minutes @ 90% effort

Run (SUN): 60 minute TT

Post sport and times/distances 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.

Underground Endurance

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Comments (15)

on Saturday, August 04, 2012 at 06:35 pm
Run workout pace
For the run workout it says "hold splits within 5-10 seconds" but all the other workouts have percentages of TT pace. So for the run are we talking 10k pace, half-marathon pace...?
on Saturday, August 04, 2012 at 08:09 pm
RE: Run workout pace
Understanding Pacing from the Run sport tech page http://media.crossfit.com/cf-video/CrossFit_WOD111226_AF_BmackSprints.mov
on Sunday, August 05, 2012 at 04:19 am
TT Bike question
The Pace in the TT on a bike exactly where is I have only a Polar 300 HRMonitor...my LT is about 85%HRM the pace is under of this range or over..2do the intervals long and short what range of HRM used ....tks
on Sunday, August 05, 2012 at 06:16 am
RE:TT Bike question
Heart rate is not a good indicator of effort or intensity. It always changes. You can have your HR pegged one day hardly putting out any power and the next, barely have it over 150 and crushing something.
Chad Brinkley
on Sunday, August 05, 2012 at 06:26 am
T-Bake: The key for intervals is to find the fastest pace you can consistently maintain for whatever the distance the interval is. This is a slightly different way of thinking about pacing than tradition endurance training where the pace is determined by the distance of the total race. The 5-10 second window is to allow for some error since none of us can run perfectly consistent splits all the time. I think the best way to find that pace is to experiment. When you run a lot of intervals (like we do in CFE) you will naturally gravitate towards specific splits on different distances. The goal is to learn what that pace feels like so you can hit it without relying on a watch or GPS.

I did the three sport Run WOD this morning. 60 Minute Time Trial. Total distance was 7.76 miles. Pace was 7:44 per mile. Much slower than my PR at that distance, but I thought it was OK given that I had a really hard training day yesterday. Followed up with Mobility and Dynamic stretching.
Jason dickenson
on Sunday, August 05, 2012 at 06:34 am
SS run
12:55, 13:22, 13:22
Brad Williams
on Sunday, August 05, 2012 at 06:36 am
8/5/12 WOD
On the treadmill this morning because I was gonna get dumped on if I was out in the storms. Did longer intervals to make time go by fast. 10 minute Run Drill/Jog warm-up ion gym. 2x1200m/1 rec. 8.4 mph for both. 3 x 1 mile/1 rec. 8.0,8.1,8.3 mph. 5 x 300m(.18)/ 1 rec. 8.5,8.7,8.8,9.0,9.1 mph. 10 minute cool-down jog. Strength recovery after. Watched the women's marathon during run which helped. Tough run this morning. Really helped me mentally though.
Alan Pamayo
on Sunday, August 05, 2012 at 08:42 am
Endurance Ruck
Ruck 3 x 2M @36 lbs:

Mile Splits:

Horrible job of pacing ... went too fast the first round.
on Sunday, August 05, 2012 at 09:40 am
Yesterday, River to Sea relay race leg times:
8.4M - 1:07:06 (7:54/M)
4.7M - 35:50 (7:42/M)

Today, 30:00 ride 90% effort- 9.4M
S&C recovery
on Sunday, August 05, 2012 at 01:13 pm
on Sunday, August 05, 2012 at 01:26 pm
SS Run
*Played 'Guess What I Had For Lunch' after the 3rd 2M run*
on Sunday, August 05, 2012 at 01:34 pm
60 min TT
due to work had to make this two 30 min TT on a treadmill (always go much slower on these): 5.85 km then 6.08 km. At 3000 ft.
on Sunday, August 05, 2012 at 02:15 pm
Yesterday 10 k crosscountry race, http://palsjoterrangen.hsok.se/resultat/ time 50:17
Today 2x3,6 k, time 16:52, 17:03
Joe C
on Sunday, August 05, 2012 at 03:50 pm
3 x 2 mile intervals
Treadmill run, trying not to get hurt, am loving the progressive distance and speedwork endurance work of recent wod's

7.5 mph

7.9 mph

7.8 mph
on Sunday, August 05, 2012 at 05:17 pm
3 fuel
What are the directions for 3 fuel? For example do I mIx it with a certain amount of ounces of water? I didn't see any mixing directions on the bag. Also, is there anything healthy that I could add to it to help the taste. The flavor is really awful. On the other hand I do like using it so far.
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