CrossFit Endurance Blog

Wednesday, 12.09.09: 15min Time Trial T3

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Anaerobic Endurance Strength and Conditioning  Rest Day

Choose ONE Of the Following Sports:

Swim, Bike, Run, C2

15min Time Trial:

Cover as much Distance as Possible.

Gillan Gallego's from CrossFit Obsession Training on the XCorp. Course.

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23 Comments:

1. I was just wondering since the Crossfit main site did the "Lumberjack 20" that threw off their usual 3 on 1 off schedule, will Crossfit Endurance be changing the Tempo / Time trial workout back to the days off for the Crossfit main site? That is when they used to be correct?
Comment by Bryan — December 8, 2009 at 8:04pm
2. Bryan, sorry, brother. Not a chance we are changing our programming. We are on our own schedule now, and have never really programmed for the main site anyway.
Comment by bmack — December 8, 2009 at 8:07pm
3. so i am a cadet and have 14:00 2 mile. I just started crossfit on monday and felt good about it. I use to powerlift so i don't have to much of a problem with the weightlifting and metcon aspect of crossfit, though of course i fell smoked after. My question is this i am trying to run 13:00 in the 2 mile before may, is this feasible if i add CFE. right now i am running about 4 mile 3times a week, with 400m on tues. and 800 on wed.

I believe that i will have to scale down at first to handle the recommended perscription for the program. so if i do sacale down, how quickly should i scale up to the full program... please any comments are much appreciated
Comment by J — December 9, 2009 at 7:36am
4. Feeling smoked after the triple yesterday, mostly from the tosh. That Workout is evil. Anyway ran the mainsite 5k in 23:24, pr is 22:45. Consider that run a success given the circumstances. As soon as I came back, hopped on the C2 for the 15 minute time trial and hit 3728 meters. Didn't see the compare to link and I don't have my log on me to tell whether or not that was a pr for me or not.
Comment by Matt Giordano-Bucks Elite Fitness/CrossFit Sine Pari — December 9, 2009 at 8:56am
5. This question isn't applicable to today's workout, but when deciding whether to use the SC, LC, or UC workouts if you are a triathlete, should I use the total time the race will take, or the time each sport will take. An Olympic distance tri is going to take me longer than 2 hours, but none of the sports individually will take 2+ hours. Should I do SC or LC on days when there is a difference? I couldn't find that answer on the forum, either.
Comment by Barry Schroeder — December 9, 2009 at 9:29am
6. 2.0 miles by my Garmin. I did not pace myself well because my 5 min splits were (min/mile pace) 7:10,7:49,7:31.
First run of any kind since IMAZ, 17 days ago.
Started doing the CF WOD or Anaerobic Endurance WOD 10 days ago. I'm going to follow CF/CFE for my 2010 race season.
Comment by JoePa — December 9, 2009 at 9:59am
7. Treadmill run - 2.05 miles
Comment by Barry Schroeder — December 9, 2009 at 11:06am
8. Workouts for the last few days:

"50 in the clip" @ 115 : 9:07
Did a mix of speed and power...called it "spewer" because thats what you feel like doing afterwards.

Hill repeats: 2x 3/4 mile run 7%
6:47
6:41


Comment by gmuller — December 9, 2009 at 11:32am
9. M/39/213
W/U: 1/2 mile w/j/r
15 Min TT: 2.06 miles, average pace per mile 7:17 per mile. Completed mile 2 at 14:33.

Then:
Dynamic range W/U
Snatch Balance 35, 85, 105
Snatch - heavy single; (65#, 85#, 105#) 80% (85#) of that x 1 x 3; 1 min rest on drop sets
Clean & jerk - heavy single; (85#, 115#, 135#, 165#) 80% (135#) of that x 1 x 3; 1 min rest on drop sets
Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday (85#, 135#, 185#)

Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add (65# x 10/10/10)

Comment by Jp Thompson — December 9, 2009 at 11:33am
10. J-- I have been doing CFE for about a month now and my running ability has greatly increased within that time. I have gone from 5 miles in 56 minutes to 5 miles in 40:16. You have plenty of time to get your run down. Just follow CFE and I could guarantee that you will get down to 13:00.
Comment by Jonathan S — December 9, 2009 at 12:21pm
11. Barry, on workouts that offer the option, stick to the LC. You will not need to hit the UC.
Comment by John M. — December 9, 2009 at 1:09pm
12. Beyond the Whiteboard: http://beyondthewhiteboard.com/workouts/28796-rows-2
Comment by Matthew Townsend — December 9, 2009 at 1:09pm
13. And to be more specific, the courses refer to the length of the race, not the length of time per individual sport/event.
Comment by John M. — December 9, 2009 at 1:10pm
14. Treadmill @ 1.5%, 1.52mi in 15:00, which is a PR for me. :)
Comment by cf — December 9, 2009 at 1:12pm
15. #3, J, first begin by working up to performing CrossFit 4-6x per week. In the interim, I would suggest you drop your running workouts and focus on building CF as a foundation. Once you're conditioned to handle CF, begin adding CFE workouts, no more than 2 interval-based workouts per week at first. You can add a TT/Tempo later as practice for your PT test, but other than that you do not need it. Reference our "FAQ" and specifically look at "How do I get started?" Also, where are you a cadet? If you're close to me I may be able to provide more help, let me know.
Comment by John M. — December 9, 2009 at 1:16pm
16. 3858m on the C2
Comment by Matthew Townsend — December 9, 2009 at 2:02pm
17. TT'd on the Bike this AM. Not sure on distance because I was on the trainer. 90-95% HR. Solid effort. Lifetime Fitness Indoor Triathlon Sunday. Gonna incorporate it into the training since it is on a tempo day. Should be fun.
Comment by Brad Williams — December 9, 2009 at 3:11pm
18. c2 - 3176m
Comment by Mary Stella Stabinsky — December 9, 2009 at 7:27pm
19. 2.02 miles on treadmill 1.5 grade.
Comment by O.D. — December 10, 2009 at 6:07am
20. thank you for your help, john i am a cadet in southeast arkansas.. University of Arkansas at Monticell.... I did time trial today because it been 3 weeks since out pt test, i ran 1.4 miles in 8:55
Comment by j — December 10, 2009 at 12:00pm
21. Cold temps (-20) in NE brought me inside to the C2. 15 min TT - 3495 meters, 2:08 pace, 33 s/m.
Comment by Jeremy Hoefs — December 11, 2009 at 6:45am
22. M/44/6'0"/175
C2 rowing after CFE warm up.
3615m
CFE Strength and recovery cool down
Comment by Allan — December 11, 2009 at 3:04pm
23. 15" TT swimming: 1050 breastroke, swum in a 25 yd pool, avg 1:27-8 per 100.
Comment by rich guerard — December 12, 2009 at 7:09am

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