WODs for the Week of 10/21/18

Weekly Dogwood Challenge #3!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part.

“That First Hill”

Sled Push 200m for Time.

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This guy…We can’t WAIT to see him on the back lot again! ūüôā

This Week’s WODs

Short Interval (Monday 5:30 PM)

“Glycolytic Pathway”

3 Rounds for TIME:

500m Run at 85%

Rest 1:00

300m Run at 90%

Rest 1:00

200m SPRINT at 98-100%

Rest 2:00

Image result for Jenkins HERO Wod

Long Interval (Thursday 5:30 PM)

HERO WOD THURSDAY–“Jenkins”

AMRAP Partner WOD (40 Minutes)

50 Burpees

400m Run

50 KB Swings (24/16 kg)

400m Run

50 Pull-Ups

400m Run

50 Push-Ups

400m Run

Split work between partners as needed; run together. WOD is for total time.

 

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WODs for the Week of 10/14/18

Weekly Dogwood Challenge #2!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part. Yay to Sarah Mae Johnson Sharp for posting her score last week!!! #goldstarforsarah

Coach Hinshaw’s Life-Crushing Partner Challenge (for MAX wattage/post best of 3 rounds):

3 rounds (each partner); allow 60 seconds transition between rounds, have your partner watch your wattage while you writhe around in agony. Ha!

Partner A

6 scissor lunges (back knee touches ground)

12 plate jumps (10#)

30 seconds MAX wattage on the Assault Bike

Partner B

Rest

Image may contain: 3 people, including Chelsea Houser, people smiling

This Week’s WODs

Short Interval (Monday 5:30 PM)

“Building Blocks”

Block 1:

Run 1000m, REST 60 seconds, Run FAST 2 x 500m, REST 60 seconds

Block 2:

Run 500m, REST 60 seconds, Run FASTER 2 x 250m, REST 60 seconds

Block 3:

Run 300m, REST 60 seconds, SPRINT 6 x 50m, REST 60 seconds

Total Distance: 3600m¬† ¬† ¬†Scoring: Score each block separately; don’t count the last rest of each block

WOD Pacing:¬†Run the first distances of each block at a moderate pace (5-6 seconds/100m slower than your mile PR). FAST pace=mile PR. FASTER pace=2-3 seconds/100m faster than your mile PR. SPRINT pace=you know what to do. ūüėČ

Image may contain: 2 people, including Jerry Stewart, people smiling, outdoor

Long Interval (Thursday 5:30 PM)

‚ÄúDogwood Bridge‚ÄĚ

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:¬†¬†¬†¬†¬†Who knows??¬†ūüôā¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬†¬† Scoring:¬†¬†WOD is for total time

WOD Notes‚ÄďRun (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m.¬†Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well‚Äďbreathe¬†and recover!

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BRice Update! 

Please continue to pray for our friend this week…

Brian’s tracheostomy comes out on Tuesday!! He’ll have another full week of healing, voice rest, and recovery after that. He’s really looking forward to seeing everyone back at the gym, and is so thankful for all of your prayers, messages, visits, food, dog pics…:)

Love you, B!!! #onwardandupward #bettereveryday #communitymatters #cfe

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WODs for the Week of 10/7/18

It’s Officially FALL! That Can Only Mean One Thing…Dogwood Canyon Awaits!!!

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Dogwood Canyon 15k/25k/50k

November 10-11 (That’s FIVE Weeks!)

Starting THIS week, we’re presenting the Weekly Dogwood Challenge!¬†

Complete the following short WOD on your own time, and post your results to the Crossfit Running FB Page! 

Dogwood Tabata–Assault Bike (For total calories):

Minutes 1-3: Moderate pace

Minutes 3-7: Alternate MAX EFFORT 20 seconds/EASY 10 seconds (8 rounds)

Minutes 7-8: Easy pace

Minutes 8-9:30: Moderate pace

Minutes 9:30-10: MAX EFFORT

Image may contain: 18 people, people smiling, people standing and outdoor

Short Interval¬†(Monday 5:30pm):¬†‚ÄúThe (Dogwood) Hills Are Alive!‚ÄĚ

3 x MAX EFFORT hill sprints, walkback down the hill to recover after each

Run 10 minutes at a moderate pace

Rest 1:00

3 x MAX EFFORT hill sprints, walkback down the hill to recover after each

DONE!

WOD Notes:  This WOD will be performed on the roadway directly in front of CFS. Begin at the base of the hill, near the gas station (adjacent to Classic Rock front entrance). Sprint UP the hill (toward SkyZone), ending at the stop sign. Turn around and walk back DOWN the hill to recover. Once you reach the bottom of the hill, turn around and begin your next sprint. Once you complete the walking recovery from your third sprint, run at a moderate pace (out and back) so that you have returned to the base of the hill to begin your next set of sprints by the time 10 minutes is up.

*SAFETY NOTE: Sprint UP the hill on the left side of the street. Cross the street and walk back DOWN on the right side (i.e. runners on the left side of the street, walkers on the right).

Methodology:    Speed/Strength Endurance    Total Distance:   Variable    Scoring:   Time each of your six hill sprints separately.

Long Interval¬†(Thurs 5:30pm): ¬†‚ÄúFacundo‚ÄĚ

2 x 800m at moderate pace, rest 1:00 between intervals

1 x 1600m at easy pace (no looking at watch until finished)

Rest 1:00

4 x 400m at fast moderate pace, rest 45 seconds between intervals

1 x 800m at easy pace (no looking at watch until finished)

Rest 45 seconds

6 x 200m at faster moderate pace, rest 30 seconds between intervals

1 x 400m in 2:00 (no looking at watch until finished)

Rest 30 seconds

8 x 100m FASTEST moderate pace, rest 15 seconds between intervals

1 x 200m at easy pace (no looking at watch until finished)

DONE!

WOD Pacing:   The EASY pace intervals are the focus of this workout. The easy pace should feel comfortable and easy to maintain. The easy pace is picked PRIOR to starting the workout, and must be the same for the 1600m, 800m, 400m, and 200m intervals.

**Easy Pace Penalty:  You owe one burpee for every second you miss (faster OR slower) the targeted finishing time for each interval. You must state your intended targeted finishing time prior to the start of the workout. 

Methodology:   Lactate Threshold    Total Distance:   8200m      Scoring:   WOD is for total time

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Keeping the Back Lot Warm for Ya, BRice!!! ūüôā

Image may contain: 5 people, including Allison Muller, Jennifer Cochran, Elizabeth Koch and Kristy Wolfe Taylor, people smiling, people standing, outdoor and nature

WODs for the Week of 9/30/18

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CrossFit Springfield Endurance IS…

Community, Heart, Love, Perseverance

We ARE…Family

#TeamBRice #OnwardandUpward

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Coach Allison and I want to welcome all of our peeps to share in a Pre-WOD huddle and prayer for our friend, teammate, mentor, and best pal…Coach BRice…

Tomorrow (Monday) 10/1 at 5:30PM sharp on the CFS Back Lot.

We’ll have a quick huddle and “Get Well Soon, Pal!” rally and prayer, then we’ll follow it up with the most PERFECT WOD to get BRice feeling better and ready to get back to his pals at CFS! ūüėČ

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WOD for Monday 10/1/18 (5:30PM)

“Secretly Loves Dogs” PARTNER WOD

Buy-In:  40m tire flip

Then, 30-minute AMRAP:

1-2-3-4-5-6-7…and so on, reps of the following:

Toes to bar

Burpee pull-ups

Parallette push-ups

One partner chips away at reps, while the other partner runs to the 400m mark‚Äďfrom the rig and back. On the way back, go up the ramp into the back of the gym, and return to the rig via the back door stairs. Tag your partner, and pick up where they left off in the rep scheme.

Scoring:  Record total distance and total reps achieved.

#itstrue #hedoeslovedogs #arf  

Image may contain: 4 people, including Shawn Freeman and Kathy Metz, people smiling

Best. Teammates. Ever.

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One last thing, BRice…your favorite song.¬†

We’ll be waiting for you on the back lot, pal!¬†

We love you, 

Jen C and Allison

 

WODS for the Week of 9.23.2018: HOA Week and WODS for the Week.

Heart of America Competition is here!

Flashback Pictured from Left to Right: Ronna Heppner; Coach Brian Rice (on floor celebrating); Clift Cox; Shawn Freeman; Kathy Metz; and Barb Wallace (Team GeriatRX)

September 28-30 the Heart of America Competition will be in play at the Springfield Expo Center.  Please join the Crossfit Springfield community and cheer on our athletes and all of the athletes that will be competing.

Thursday, September 27 at Springfield Expo Center

Early Team Check-In: 5:30-7:30pm
Final Judges Clinic: 6:00pm-7:00pm

Friday, September 28 at Springfield Expo Center

Team Check-In: 10:00am-2:00pm
Mandatory Athlete Briefing 1:00pm
Opening Ceremony: 1:45pm

Welcome by HOA Director Jeremy Mhire, Invocation, Presentation of the Colors, National Anthem by Rachael Snow)

Event Kick-Off | First Scaled Heat for Event 1 Begins 2:30pm, Masters 4:40pm, RX 5:45pm*, Event 2 Begins at 7:15pm

Saturday, September 29 at Springfield Expo Center

Athlete Briefing for Saturday Events: 7:15am
HOA 2018: 8:00am-9:00pm*

Sunday, September 30 at Springfield Expo Center

Athlete Briefing for Sunday Events: 7:15am
HOA 2018: 8:00am-3:30pm
Closing Ceremony: 4:00pm

*Event and Heat Times are Subject to Change

Site Link:

https://heartofamericacompetition.com/

WODS for the Week of 9.23.2018

We will be operating as is this week since the gym will be available for normal use and HOA isn’t at the facility this week.

Short Interval 9.24.2018 @5:30 pm

fifty 50

Workout Description:

Five Rounds:

4 x (50m easy recovery jog, 50m sprint) with NO rest between reps.

(Each round is 400 meters total)

Rest 3:00 between sets.

Workout Detail:

Your focus is FAST, RECOVER, REPEAT!

Your Pace:

No math tonight. This WOD has just two paces:  A) Very, very slow. B) Very, very fast. The 50m jog intervals must be SLOW in order to maintain your sprint speed. The jog is any speed except walking. The 50m sprints are 98% of max effort (to retain form). Focus on a quick acceleration when starting each sprint.

Your Score:

The wod will be for total time.

Methodology:   Speed    Total Distance:      2000m=1.243 miles.

Long Interval 9.27.2018 @5:30 pm

scrunchy

 

Workout Description:

4 Rounds:

500m, rest 50 seconds;

400m, rest 40 seconds;

300m. Done. Go into your 3:00 minute rest.

Rest 3:00 between sets

Workout Detail:

You will know if you picked the correct interval pace if you’re feeling the need to slow down during your third set.

Your Pace:

Target a pace for each interval that is about 2-3 sec/100m slower than your 1-mile PR pace.  This will be a moderate pace workout.  Focus on hitting those paces with the short recovery period.

Your Score:

The wod will have four separate scores.  You will score each round separately.

Methodology:   Lactate Threshold    Total Distance:      4800m= 2.982582 miles

WODS for the Week of 9.16.2018: HOA 2018 Judges and Volunteers and HERO WOD Week

Heart of America 2018 Competition Volunteers/Judges

The Tenth Annual Heart of America Competition will be kicking off the weekend of September 28-30,¬† 2018.¬† This once again will be a epic event and of course we would like to point out that every great event needs volunteers and judges to ensure it’s success.

Please see link below if your interested in signing up as a volunteer or judge:

Judges/Volunteers

WODS for the Week 9.16.2018

Monday Short Interval (9.17.18) @5:30 pm

special sauce

Workout Description:

5 SETS:

300m at FAST pace (Mile PR Pace)

100m at easy recovery pace

100m at FAST pace or better (Below Mile PR pace)

100m at easy recovery pace

No rest between reps, 4:00 rest between rounds

Workout Detail:

This should be a good challenge and focus on hitting your paces and work on the recovery. Individual athletes will run to the 600 meter turnaround mark. At the 600 meter mark you will then perform recovery jog back to the 400 meter turnaround mark. At the 400 meter turnaround mark, you will then run your 100 meter Fast pace to the 200 meter turnaround mark.  From there you will perform the 100 meter recovery jog back to the start line.

Your Pace:

The pace for this workout should be at your Mile PR pace or below minus the recovery jogs.

Your Score:

The workout will have five separately scored rounds.

Methodology:   V02 Max     Total Distance:      3000m=1.86 miles

HERO WOD Thursday (9.20.2018) @5:30 pm

5 Rounds For Time:
Row 1,000 Meters
200 Meter Farmers Carry (45 lb / 30 lb (2) dumbbells)
50 Meter Waiters Walk (45 lb / 30 lb (1) dumbbell) Right Arm Overhead
50 Meter Waiters Walk (45 lb / 30 lb (1) dumbbell) Left Arm Overhead

US Drug Enforcement Adminstration Special Agent Michael E. Weston, 37, of Washington DC, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009 when the helicopter he was in crashed in western Afghanistan. Special Agent Forrest Leamon, Special Agent Chad Michael, and 7 US troops were also killed in the crash.

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

This Hero WOD was originally posted by CrossFit’s Mainsite on November 21, 2012.

We will be performing this WOD outside (Weather Permitting) with the C2 Rowers. 
You can also use kettlebells in place of dumbbells.

DEMO LINK:

 

 

 

WODS for the Week of 9.9.2018: JUST BARK AT IT/9-11/Athlete Appreciation/Season Changes/CFE September Monthly Challenge/WODS for the Week.

ATTENTION:

IMPORTANT SOCIAL COMMENTARY!

We at CFE would like to take a moment to present with you important social commentary.

Life is to short, love freely, laugh or bark often, and don’t take life to serious.

When life or social media is dragging you down, JUST BAARRRKKK AT IT!

9/11

Also sometime this week take a moment to pray and reflect and think about those who were affected during this day.

9/11.  Always Remember.

CFE Coaches want to shout out to our Athletes! We appreciate you!

We often get caught up in life and sometimes forget as coaches that this is your one hour to get away and forget the days stresses.   We strive to be the best coaches and will look to make this the most enjoyable hour possible.  Thanks so much for the many memories and opportunities you provide us to make you better athletes and people.  We all love you and are very blessed to have this community in our lives.

Aftermath from Last Thursday Long Interval.

PIctured from Left to Right: Nick, Summer, Sarah, Rodmy, Jenn Smith, Jenn Taylor, Claudia, Sandy, and KT planking.

Fall Weather and Seasons Changing!

Just a reminder that the seasons are changing and this is the time of the year that rain and cooler weather will start popping up here and there. We will strive to be outside as much as possible, but sometimes the weather will keep us inside. We will continue to program and adjust accordingly.  Thanks for the patience you show us when we have to change things up a bit.  We will start posting alternate WODS if the weather keeps us inside.

And also we know that one athlete in class who immediately puts on cold weather gear at the first hint of cold weather.

Pictured Below: Sarah

SEPTEMBER CFE MONTHLY CHALLENGE!

With HOA Season upon us, here is a dicey little nugget to try.

Five Minutes AMRAP:

Guys: Assault Bike 10 calories then 7 Burpees. As many rounds as possible in five minutes.

Gals: Assault Bike 7 calories then 5 burpees. As many rounds as possible in five minutes.

Partner up and go for seven minutes if you can.¬† It’s a spicy little nugget.

WODS for the Week of 9.9.2018

Monday Short Interval (9.10.18) @5:30 pm

again

Workout Description:

12 x 400 with 90 seconds rest between efforts (Try to hold 1-3 seconds from your MILE PR pace either faster or slower.)

Workout Detail:

Workout is designed to test your capacity and your mental strength.¬† Focus on holding your MILE PR pace throughout the workout during each interval. It’s pretty simple concept, but 400m repeats are a good test for the endurance athlete. Strive to get to six and then slowly start chipping away at the last few intervals.

Your Pace:

MILE PR Pace plus :01 to :03 seconds faster or slower than your Mile PR pace.

Your Score:

This is for Total Time.

Methodology: Speed Endurance Total Distance: 4800 meters= 2.983

Thursday Long Interval (9.13.18) @5:30 pm

on point

Workout Description:

1200 meters moderate , 200 meter very slow recovery jog, 400 meter fast.

3:00 minute rest.

1000 meters moderate, 200 meter very slow recovery jog, 400 meter fast.

3:00 minute rest.

800 meter moderate, 200 meter very slow recovery jog, 400 meter fast.

3:00 minute rest.

600 meter moderate, 200 meter very slow recovery jog, 400 meter fast.

DONE!

Workout Detail:

This workout is designed to take you from a moderate intensity to near crawl and then a fast pace.  This will be an aerobic workout with some mileage behind it going from moderate to fast.

The intensity focus should be on the 400s. The 400s are not sprints. The 400s are hard sustained efforts that will teach a strong finish. Focus on your form. Enjoy the moderate jogs and recovery jogs.

Your Pace:

Moderate Pace:

1200 meter= Mile PR pace plus :60 to :90 seconds.

1000 meter= Mile PR plus :45 to :75seconds.

800 meter= Mile PR plus :30 to :60 seconds.

600 meter= MIle PR plus :15 to :45 seconds.

Slow Recovery Jog:

Just keep moving at a slow pace. Focus getting enough recovery to hit your 400 meter pace.

Fast:

MILE PR pace or faster.

Your Score:

The WOD is for Total Time.

Methodology: Aerobic Threshold Total Distance: 6000 meters= 3.728227

 

 

 

 

 

 

 

WODS for the Week of 9.2.2018: Happy Labor Day!

Happy Labor Day!

We at Crossfit Springfield Endurance would like to wish those hard working people, day in and day out, who do the jobs to keep our country going. Enjoy the holiday and day off of work for some.

WODS for the Week

Monday there will be no class due to the Holiday and the gym will be closed.

Thursday Long Interval (9.6.18) @5:30 pm

engine

Workout Description:

Part One:

500 m at Moderate Pace (15-25 seconds slower than your MILE PR pace)

300 m at Easy Pace

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

200 m Walk or 2:00 minute Rest.

Part Two:

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

300 m at Faster Pace (Below your Mile PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Part Three:

300 m at Faster Pace (3-5 seconds faster than your Mile PR pace)

300 m at Easy Pace

200 m at Fastest Pace (Below your MILE PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Round Four:

200 m at Fastest Pace (Below your your MILE PR pace)

300 m at Easy Pace

100 m SPRINT

300 m Easy Pace

200 m Walk.

DONE.

Workout Detail:

There are alot of distances and paces. This geared to address your engine in regards to hitting your paces and getting the recovery needed to achieve the paces as they get faster and faster. There is alot of mileage on this one, so ensure to hit those easy paces in order to recover for the faster runs.

Your Pace:

Moderate: Look to hit anywhere from :15 to :25 seconds slower than your MILE PR pace.

Fast: MILE PR pace

Faster and Fastest: Below your MILE PR pace. This could be anywhere from 1-5 seconds faster. As long as your below.

SPRINT: All out effort.

EASY: Conversational Pace to almost a recovery walk pace at times.

Your Score:

This wod will be for total time.

METHODOLOGY: LACTATE Threshold TOTAL DISTANCE: 5600 meters=3.479679 miles 

 

 

WODS for the Week of 8.26.2018: STRONG/Adventure Max Trail Run/Miles For Mollie/WODS

Power, Grace, Class, Honor, Integrity…STRONG!

The Crossfit Springfield community has such an awesome group of strong and confident women.  They are not only great athletes, but they are also loving moms, supportive sisters, reliable friends, and awesome wives. Lest we not forget to honor the woman in your life and love her as you would love yourself (Ephesians 5: 21-33)

Congrats to all of the athletes who participated in the Midwest Wodfest in Joplin, MO at Crossfit JOMO.  Crossfit Springfield Endurance was well represented with several people from our classes.  (Pictured from Left to Right: Kara Cox, Chelsea Houser, Summer Rund, Julie Stewart, Sarah Sharp, and finally CFE Coach Allison Muller. Good job gals.  Super proud of your efforts.

Congratulations also to Kara Cox and Chelsea Houser for a 2nd place finish in Scaled Womens Division. Awesome job to all those who competed.

Two Rivers Trail-Half Marathon and 10K

If your interested in prepping for Dogwood Canyon in November. Take a look at this race. This is on October 13th at Two Rivers Bike Park in Highlandville, MO.  I believe we will have some athletes represented to include some CFE coaches.  See below link to register:

https://secure.getmeregistered.com/get_information.php?event_id=128883

MILES for MOLLIE

Runners across the country are going #MilesForMollie, to honor the memory of 20-year-old Mollie Tibbetts, who was abducted during her run on July 18 and killed. Runners nationwide are dedicating their runs to her, and using the hashtag to make the statement that fear won’t keep them indoors. Are you running #MilesforMollie this week?

This week we will posting our miles ran on our Facebook and Instagram pages. If you run this week please put #MilesForMollie in your posts.

WODS for the WEEK of 8.26.2018

Monday Short Interval (8.27.18) @5:30 pm

mission impossible

Workout Description:

Three Rounds

Each round will have the following scheme:

3x :30 second runs with :60 second rest at the stopping point, then three (3) distance based runs back to the start line. You will attempt to match the distance you just ran in that previous (:30) second interval.

Rest 4:00 minutes between each round.

Workout Detail:

Run :30 seconds; Rest at stopping point for :60 seconds; Run back to start line and attempt to match the distance you achieved in the :30 second interval you just ran. There will be a total of nine (9) :30 second runs and a total of (9) distance based runs.  There will be 4:00 minute rest between each round. The premise is to achieve the distance on the return run.

Round Breakdown:

:30 second run; :60 second rest at stopping point; run back to start line in order to match the distance you just ran (if you don’t match the distance please walk back to start line);

:60 second rest;

:30 second run, :60 second rest at stopping point; run back to start line in order to match the distance you just ran¬†(if you don’t match the distance please walk back to start line);

:60 second rest;

:30 second run; :60 second rest at stopping point; run back to start line to match the distance ran¬†(if you don’t match the distance please walk back to start line).

Rest 4:00 minutes.

Your Pace:

:30 Seconds Intervals:

Your pace will be at a Mile PR pace.  There will be a marker at the 100 meter mark. Find your MILE PR pace for a 100 meters and attempt to hit that 100 meter mark at that pace and then continue on that pace until you reach the :30 second mark.

Distance Based Intervals

This will simply be at whatever pace it takes your to get back to the start line.  This could above or below your MILE PR pace and could be a sprint too.  Just make sure to match that distance.

Your Score:

There will be a total of nine distance based scores.  So if you make the distance then you would count this as one. Your trying to get nine scores within that distance based run.

METHODOLOGY: Speed TOTAL DISTANCE: This will be determined by each athlete. 

Thursday Long Interval (8.30.18) @ 5:30 pm

engine

Workout Description:

Part One:

500 m at Moderate Pace (15-25 seconds slower than your MILE PR pace)

300 m at Easy Pace

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

200 m Walk or 2:00 minute Rest.

Part Two:

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

300 m at Faster Pace (Below your Mile PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Part Three:

300 m at Faster Pace (3-5 seconds faster than your Mile PR pace)

300 m at Easy Pace

200 m at Fastest Pace (Below your MILE PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Round Four:

200 m at Fastest Pace (Below your your MILE PR pace)

300 m at Easy Pace

100 m SPRINT

300 m Easy Pace

200 m Walk.

DONE.

Workout Detail:

There are alot of distances and paces. This geared to address your engine in regards to hitting your paces and getting the recovery needed to achieve the paces as they get faster and faster. There is alot of mileage on this one, so ensure to hit those easy paces in order to recover for the faster runs.

Your Pace:

Moderate: Look to hit anywhere from :15 to :25 seconds slower than your MILE PR pace.

Fast: MILE PR pace

Faster and Fastest: Below your MILE PR pace. This could be anywhere from 1-5 seconds faster. As long as your below.

SPRINT: All out effort.

EASY: Conversational Pace to almost a recovery walk pace at times.

Your Score:

This wod will be for total time.

METHODOLOGY: LACTATE Threshold TOTAL DISTANCE: 5600 meters=3.479679 miles 

 

 

 

 

 

 

 

 

 

 

 

 

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