W.O.D.: I T/TT Day 2 Week 3

Sunday, January 27, 2013 • EnduranceI, T, TT, Tempo, Time Trial


Perform Strength & Conditioning Recovery following stamina work.


Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 400y @ 85% of 500y TT pace

Bike (SUN): 10M @ 12M TT pace

Run (SUN): 10k @ 85% 10k TT pace

Row (SUN): 5k @ 85% 5k TT pace

Ruck (SUN): 10k @ 15k TT pace @ 55# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (SAT): 400y @ 85% of 500y TT pace

Bike (SUN or LI): 10M @ 12M TT pace

Run (OFF): Off

Post sport, time, or distance 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.

Helming Athletics photo by Vance Jacobs

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Comments (10)

Brad Williams
on Sunday, January 27, 2013 at 06:15 am
1/27/13 WOD
Long bike WOD this morning. 15 min. warm-up. Held a steady pace for 1:30 hours HR peaked around 91%. Then, 1 hour slower steady pace. 2:46 HRS. total.

Really happy with ride. Shorter more intense bike WODS have developed my mental toughness to hold a longer harder pace like this. Pleased with progress.

Mobility rest of the day. Sparty on!
yobi reyes
on Sunday, January 27, 2013 at 10:45 am
getting started
I'm an endurance athlete and a crossfitter for about 8 months. Just recovering from a torn labrum in my hip and wanting to transition my training style to cf endurance. Is there a good place to start in this cycle or should I start from todays cf endurance training suggestion or at another point this cycle?
alex (@alexbridgeforth)
on Sunday, January 27, 2013 at 12:22 pm
Bike WOD
10mi TT in 30:01 (20mph, +52') a good baseline effort, managed to average 173HR, or 95% of my max through out.
on Sunday, January 27, 2013 at 01:44 pm
I did a 2 mile run today...slowly...

I am noticing the drills are really helping me a lot. Even running a slow pace I keep form and don't heal strike anymore. :)
on Sunday, January 27, 2013 at 03:22 pm
Jack-- Great to hear the drill work is having a positive effect on maintaining your technique.
Chad Brinkley
on Sunday, January 27, 2013 at 03:57 pm
Bike WOD
1/26: I still can't run due to strained achilles tendon. I did a 5K Tempo Row this AM in 21:18. Followed up with the local S&C WOD.

Conditoning: 21-18-15-12-9-6-4 Reps for time of Ring Dips, Bear Hugger Med Ball Jump Squats @25, Hang Power Snatch @75, Box Jump @24". Time was 20:24 RX.

1/27: I made up the 30 mile Bike Time Trial from last week. Completed it in 1:28:03. Followed up with mobility work.
Alan Pamayo
on Sunday, January 27, 2013 at 05:01 pm
Endurance Run
Run 10k

The trail was 100% compacted snow, so a little slower than I had hoped.
Bryan C
on Sunday, January 27, 2013 at 07:15 pm
Re:Bike WOD
Chad-- strained achilles + box jumps sounds like a pretty terrible combination to me. Hope you were at least stepping down from the box and not jumping off it.
Jake Fisher
on Monday, January 28, 2013 at 08:13 pm
RE: yobi reyes
Sorry to hear about your torn hip labrum. I had a partial tear to one of my mine a few years ago. Major SUCK! It has been a huge limiting-factor in my squats.

To answer your question; it would be smart to start back at the beginning of the cycle. There are strength components (deadlift, squat, etc.) that are being programmed specifically into the cycle to help you develop power, speed, and better endurance.

Another option would be to start with today (Monday) as it's a posterior chain strength day (Back Squats-ME) ... Then scale back the WODs or programming (sport) as necessary for what you're capable of handling. Adapt slowly. Don't dive head-long into a full CFE program of Strength/WOD/Sport Training 5 days a week without making slow adaptive progressions (monitor your recovery to know if you are adapting well enough).
Will Fox
on Tuesday, January 29, 2013 at 08:00 am
Snow Run!
~10K night run... snow, hills, and a full moon (mostly). Superfun, but forgot to turn on my Garmin... probably a little over 60 minutes. Buttermilk Falls State Park
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