W.O.D.: F T/TT Day 2 Week 10

Sunday, September 02, 2012 • EnduranceF, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m @ 95% of 1200m TT pace

Bike (SUN): 20M @ 95% of 20M TT pace

Run (SUN): 15k @ 95% of 15k TT pace

C2 Row (SUN): 15k @ 95% of 15k TT pace

Ruck (SUN): 8M @ 95% of 8M TT pace; use 40# ruck/vest

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF):  OFF

Bike (SAT): 60 minutes @ 85% Effort

Run (SUN): 15k 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.

Ryan Tibball, CrossFit 817, CapTexTri 2012 Memorial Day Olympic Distance Triathlon

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Comments (10)

on Saturday, September 01, 2012 at 08:15 pm
Is he running in Newtons?
Great shoe!
Chad Brinkley
on Sunday, September 02, 2012 at 06:13 am
I did the 3 sport run WOD this morning. 15K Time Trial in 1:11:29.

Potential White Board Wednesday topic: How do you generate the motivation/intensity to perform at a time trial level when you train alone? I typically have to do my endurance WODs alone and I find it difficult to achieve the same level of intensity required for time trials when there is no competition. Even when I think I am going all out, my times are typically slower than they are during races or even during training sessions with fellow athletes.

Ryan: Your form looks great in the picture! Strong work.
Brad Williams
on Sunday, September 02, 2012 at 06:50 am
9/2/12 WOD
Great form Ryan, you look really strong in the picture!

10.15 mile run this morning on a new route that was super hilly.
1:26 HRS. Was able to keep my cadence around 85-88 and condusive to pace. When I was finished I was tired, but legs were sore but hamstrings aren't tight at all. Cadence work is paying divedends.
Ryan Tibball
on Sunday, September 02, 2012 at 07:04 am
yes sir those are Newtons! :-)
yobi reyes
on Sunday, September 02, 2012 at 10:52 am
new to CFE
I've been doing crossfit for a while and do triathlons, but am new to CFE. Just wondering, are the endurance w/o's preparing you for short distance races or long distance. If I am training for a longer race like a half ironman, how can I incorporate these endurance w/o's? SHould I be doubling up the distances to prepare me for longer distances?
on Sunday, September 02, 2012 at 01:18 pm
Query - still confused
Sorry to bother everyone, but I don't understand why the (eg) 3S workouts change between Thursday and Saturday. For example, this week Bike 30:30 Sat OR 60mins (etc) and Run 30:30 Sun OR 15k TT (as posted on Thurs & Fri). Why in Sat & Sun's posts were the 30:30 options left off? I'm just wondering, and I can't find answers elsewhere as to this change.

I do have other questions, but at the moment that's my most pressing :) Thanks in anticipation...
on Sunday, September 02, 2012 at 05:12 pm
Yobi-- Is there a CFE Team in your area?
Have you watched any of the programming videos linked on the resources sport tech page?
Have you watched any of the whiteboard Wednesday videos about programming? Link is on the top right under the photo banner.
Attending an Endurance Seminar will help.
on Sunday, September 02, 2012 at 05:22 pm
RE: Query - still confused
Interval wods are prescribed during the week and tempo/tt wods are prescribed on the weekend. For 3S workouts on the weekends, the athlete will sometimes have the option of performing an interval OR a stamina-based workout in the form of a Tempo or Time Trial effort.
Chad Brinkley
on Sunday, September 02, 2012 at 06:11 pm
re: Yobi
The short answer to your question is that if you do the endurance wods at the correct intensity they can prepare you for longer races (ironman events, 100 mile runs, marathons, century rides). Several people have used cfe to train for these events. Many have been competitive and set personal records. Cfe prioritizes form, than intensity, than volume. More training or longer workouts are not necessarily better.
Alan Pamayo
on Sunday, September 02, 2012 at 07:04 pm
Endurance Ruck
Ruck (Scaled) 4M @45 lbs: 53:26
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