W.O.D.: G T/TT Day 2 Week 1

Sunday, September 09, 2012 • Endurance


Perform Strength & Conditioning Recovery following stamina work.


3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 500m Time Trial

Bike (SUN): 10M Tempo @ 90%

Run (SUN): 5k TT

Row (SUN): 5k TT

Ruck (SUN): 5k TT @ 35# Ruck/Boots/Utes

Post sport and distances/times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): Off

Bike (SAT or Long Interval): 2 – 6 x 2M w/ 2 min spin/rest between or 10M @ 90%

Run (Sun or Long Interval): 5 x 800m w/ 3 min rest or 5k 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.

Jeff Ford, Less Miles, More CrossFit, at Ironman Louisville

Sign up for the CrossFit Endurance Cycling Seminar on October 6th-7th

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Comments (12)

Dick Douglas
on Sunday, September 09, 2012 at 05:34 am
Great work Jeff Ford!! Smoking time at Louisville. Thanks for the inspiration and dedication to the CFE paradigm. Hope to see a race story on your blog.
on Sunday, September 09, 2012 at 05:38 am
Row: 5K TT

Time: 18:46:9

Avg/SPM: 23
Avg/500 m: 1:52:6
Damper: 3

S&C Recovery: RX, KBS 70 lbs
Jeff Ford
on Sunday, September 09, 2012 at 07:17 am
Race post
Thanks Dick! I just cranked out the post. Check it out. What a day. Let me know if you have any questions on your training. I know getting stronger with CFE will take me to that next level...
on Sunday, September 09, 2012 at 10:16 am
5k race off road today 25:21 came 2nd in race
on Sunday, September 09, 2012 at 10:49 am
First 5km in some while! Time 23.16
on Sunday, September 09, 2012 at 11:33 am
Excellent job Jeff solid transition in racing distances. Very good to hear you identified places to go to work on for future races.
on Sunday, September 09, 2012 at 11:34 am
Excellent race Karl.
D Craig
on Sunday, September 09, 2012 at 12:31 pm
SS Run
5k TT

28:39 on the treadmill.

Plenty of room for improvement
Brad Williams
on Sunday, September 09, 2012 at 01:55 pm
9/9/12 WOD
20 min. rec. run as a warm-up then did Friday's Strength & Conditioning workout. 115lb Front Squat and subbed Pull-Ups for Rope Climbs. Did the same number of Pull-Ups as Front Squats- 6:27 minutes.

After trip back home, Interval/Tempo bike ride. Did 4 6 min. (2 mile) intervals and then 30 minutes of tempo to sub for 10 miles.

Good workout today and S&C recovery really helped me feel better after race yesterday. No muscle soreness except for some general body fatigue this morning.
on Sunday, September 09, 2012 at 02:55 pm
3S run
20:46 in a race - 9th overall (of 225 including walkers); 1st/26 in age group

My times had been getting worse - 45s/mile off pace on last week's 15k. I cut back to 4 CF wods 10-20min range this week, and I'm back where I should be.
Alan Pamayo
on Sunday, September 09, 2012 at 04:19 pm
Endurance Run
5k TT: 23:55
on Monday, September 10, 2012 at 01:43 am
SS run
5K TT, 21:38. Still some breathing problems, had flu in late August.
Comments are closed for this post.