W.O.D.: Tempo | Time Trial

Sunday, July 28, 2013 • EnduranceTempo, Time Trial



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

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills


Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 12M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 12M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S rest day

Swim (OFF): OFF

Bike (SUN): 15M TT

Run (OFF): OFF

Post sport and time 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.

Performance Under Pressure Part 1 – A Stressful Situation?

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Comments (7)

on Sunday, July 28, 2013 at 10:35 am
ss run
10k TT - 49:36

Went without a warmup trying to beat the rain and had a terrible first mile. Rain hit in mile 5 anyway. All-in-all not a great run.
Brad Williams
on Sunday, July 28, 2013 at 01:36 pm
7/28/13 WOD
16.2 mile run today on the Hell's Creek Ranch Trail on the Run Woodstock Ultra Marathon Course- 2:55:06 hours.

Ran with a bunch of ultra runners and it was fun to learn about that scene of endurance running. This was the longest run I've done since the Volkslaufe 20K. Goes to show you that Crossfit Endurance works.

Trail was pretty muddy, loose, and hilly. We didn't run fast, but I've learned running trails the past couple weeks that it is a whole lot different from running road. I was confident the whole run I could stick with the faster group and I did.

Lacrosse ball smashes when I got home and gonna do more later. Hamstrings and glutes are on fire right now.
on Sunday, July 28, 2013 at 05:55 pm
Peroneal tendinitis
Over the past 2 years I have changed my running form and have had great success. Just recently I have developed symptoms over the last month and I thought I had the onset of arthritis in my foot. Looked into it further as the pain increased and it seems that it is perineal tendinitis. Because the pain is in the bottom outside of foot right where the tendons connect to the bones in the foot it was suggested that all the pressure on the fore foot because of form was a cause.Thoughts?
on Sunday, July 28, 2013 at 10:05 pm
RE:Peroneal tendinitis
Sarah-- Have you rolled your foot out?
On lacrosse ball and or pvc roler?
on Monday, July 29, 2013 at 02:44 am
I can't figure out how to follow the 3S template on the weekend?
How come the template always says one thing on thursday and then something else on saturday?

For example, this week it says:
Thu: Run repeat 800m,
Fri: Swim repeat 800m
Bike (OFF).

Then on saturday it changes and says:
Swim and run OFF, Bike: 15M TT.

I´ve tried reading the FAQs but still not getting it! ;-)
Anyone care the help!
on Monday, July 29, 2013 at 08:04 am
Cookie-- On some weeks for certain sports the athlete has the choice of completing a second interval or a tempo/tt wod for the 2nd interval for that sport.
From the FAQ:
For 3S workouts on the weekend, 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.
Chris Della Fave
on Wednesday, July 31, 2013 at 10:53 am
10k was tough after the 300 squats yesterday and the sprints the day before.

10K - 1:00
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