WODs for the Week of 8/21

We Have a NEW Look!!!

Hope you enjoy the new website! Check out all of the newly-remodeled pages…’About Us’, ‘Coaches’ and MORE!

PLUS??? This week’s short interval WOD comes to you from the brain of our very own Coach BRice! See you at CFE!!!

This Week’s WODs

*Cycle P/Week 4 of 12*

Short Interval (Mon 5:30pm):  “CFE Triple Decker”

21 calorie Assault Bike (goal 60-65 seconds), 21 calorie row, 125m walk, 100m run, 90 second recovery rest

18 calorie Assault Bike (goal 45-50 seconds), 18 calorie row, 125m walk, 200m run, 90 second recovery rest

15 calorie Assault Bike (goal 30-35 seconds), 15 calorie row, 125m walk, 300m run, 2:00 recovery rest

12 calorie Assault Bike (goal 15-20 seconds), 12 calorie row, 125m walk, 400m run, 2:00 recovery rest

9 calorie Assault Bike (goal 12-15 seconds), 9 calorie row, 125m walk, 500m run

Methodology:     Aerobic Threshold-ish         Total Distance:      1500m running

Scoring:     WOD is for total time

WOD Notes—This WOD is primarily Aerobic Threshold, in that it provides a bit more rest than would typically be allowed. This is mainly in transition, however, so use these graceful recovery periods to your advantage. You will be in transit, inside for the bike/row for each of the recovery rests, and walking to the CFE start line from indoors (hence the 125m walking distance–yep, BRice measured it.):) The Assault Bike calories are all-out effort, ideally in the timeframes provided. The row does not have an assigned time domain. Use it as a relative recovery, but maintain consistency in your pace.

WOD Math—The run pacing is based on your mile PR time. Go to http://www.coolrunning.com to find your equivalent mile PR pace times for each of the five distances. *Please figure your pacing PRIOR to coming to class! You WILL NEED a watch! Really push to hit these goal times. If you’re falling long, look to your recovery–and fix it!

Long Interval (Thurs 5:30pm):  “Ipanema”

600m at moderate pace, 200m FAST pace

3:00 rest

500m at moderate pace, 200m FAST pace

3:00 rest

400m at moderate pace, 200m FAST pace

3:00 rest

300m at moderate pace, 200m FAST pace

3:00 rest

200m at moderate pace, 200m FAST pace

3:00 rest

100m at moderate pace, 200m FAST pace

DONE!

Methodology:      Lactate Threshold                Total Distance:         3300m              Scoring:  Record only your 200m intervals for this WOD (6×200)

WOD Notes–All of your FAST intervals must be at your mile *goal* speed or faster. Slow your moderate speed as needed to maintain your mile goal speed.

WOD Math–The pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3 sec/100m slower than your 1 mile PR speed. For example: an athlete with a 6:00/mile PR (or an average of 22.5 sec/100m) would target an opening moderate pace of 25.5 sec/100m.

Your closing 200m intervals in each set are at a FAST intensity. The FAST intensity should be equivalent to your mile *GOAL SPEED*, not your current mile PR!

Mandy and I before the half marathon. I had no idea what to expect and was still pretty happy. It poured rain just before this but only drizzled during the whole race. Notice they put your name on the race bib - cool when people cheer for you by name! #run #prerace #madison #wisconsin #madisonminimarathon #before #13.1

 SHE DID IT!!!! Congratulations to Ellen and her friend, Mandy, for completing the Madison, WI half marathon this weekend! We are SO proud of you, Ellen! We knew you could do it!:)

Announcements

  1. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 8/14

This Week’s WODs

*Cycle P/Week 3 of 12*

Short Interval (Mon 5:30pm):  “Roundabout”

2 sets:

200m fast/sprint pace, 500m easy pace; rest 10 seconds

200m fast/sprint pace, 400m easy pace; rest 10 seconds

200m fast/sprint pace, 300m easy pace; rest 10 seconds

200m fast/sprint pace, 200m easy pace

Rest 4:00

Methodology:     Lactate Threshold       Total Distance:  4400m

Scoring:      Score each of the two sets separately. DO NOT count the easy pace runs or rest periods. Simply keep track of your 200m splits, adding them all together at the end of each set. How do you know if you’ve done this workout correctly?? Did your cumulative 800m times (set 1 vs. set 2) MATCH? They should.:)

WOD Notes—Your focus in this WOD is your 200m speed. Target an aggressive and sustainable speed for these 200s. Anyone can pick a speed, and then get slower and slower. This strategy would teach hurting real bad–then running slow as a result. The KEY is to use the easy-paced intervals to clear your lactate (fatigue) so that you can maintain your targeted 200m speed. You can pick any easy-paced speed needed to recover.

WOD Math—Each set in this WOD totals 800m of “fast/sprint” running. The GOAL of this workout is to have your cumulative 200m times equal your 800m GOAL time. (You will use your 800m PR time for this workout. Aim to end up faster than your PR time. In other words…your NEW 800m goal time.) Developing experience at this speed or time domain is very important!

For example:  if your 800m PR is 3:25, and you want to aim for an 800m goal time of 3:20, then your 200m intervals should target 50 seconds. This workout will total 1600m at the very high intensity time domain.

*Please figure your pacing PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  HERO WOD–“Bradley”

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 rounds for time of: 

Sprint 100m

10 Pullups

Sprint 100m

10 Burpees

Rest 30 seconds

Announcements

  1. 1. Our CFE website is officially ‘under construction!’ It’s been a long time coming! Stay tuned for the official unveiling next week!!!:)

  2. 2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 8/7

Soooo…Yeah. Enjoying this weather??

We’re gonna have a little mercy on you this Thursday, and have chosen a long interval WOD that doesn’t have a specific, prescribed pace. Listen to your body, and figure out what “moderate” means for you…on Thursday.  :)

Don’t be too hard on yourselves about meeting your paces in this heat and humidity. As long as we see that you’re giving it your all–we’re happy coaches. Fight the good fight, but live to run another day.

–Jen C, BRice, and Allison

This Week’s WODs

*Cycle P/Week 2 of 12*

Short Interval (Mon 5:30pm):  “Bombolini”

3 sets:  500m FAST run, 200m recovery jog, 100m sprint. No rest between intervals. Rest 5:00 between sets.

Methodology:      VO2 Max           Scoring:  WOD is for total time

WOD Notes—ALL your attention should be on your opening 500m interval. Pick an aggressive pace for your first set, and then repeat this pace for sets two and three.

WOD Math—This WOD has three different paces. Your 500m pace must be faster than your mile PR pace, but slower than your 400m PR pace. Your 100m sprint pace must be equal to or faster than your 400m PR pace. Use your 200m recovery jog in order to hit your 100m pace goal.

*Please figure your pacing PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  “Whirlpool”

1 x 1600m, 4 x 100m

1 x 1200m, 3 x 100m

1 x 800m, 2 x 100m

1 x 4oom, 1 x 100m

*100m walking rest after all reps*–For example:  Run 1600, walk 100, run 100, walk 100, run 100, walk 100, run 100, walk 100, run 100, walk 100m, run 1200m, etc.

Methodology:  Lactate Threshold              Total Distance:    5000m                 Scoring:  WOD is for total time, minus the final 100m walk

WOD Notes–The intervals in this WOD get easier and easier because the distance gets shorter and shorter. Therefore, the opening 1600m needs to be attacked with confidence. Pick an aggressive pace that gives you a little anxiety about sustaining for the entire workout. The key to making this workout successful is having confidence with your ability to hang onto this pace.

WOD Math–Every interval should be performed at the same “moderate” pace

fridge-630x472

“This heat? It’s ruff.”

Announcements

  1. It’s a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! If you haven’t re-tested your 400m, 800m, and mile PR times…get BUSY!:)
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 7/31

It’s a Shiny New Cycle!!! (Joel is SO pumped) :)

FYI–Here’s a quick refresher. Our WODs are structured around the following pathways:

Aerobic Threshold:  Steady workouts at a moderate intensity to develop fuel efficiency, muscular skeleton system, and aerobic endurance
Lactate Threshold:  Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets
VO2 Max:  Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets
Speed Endurance:  Very low volume workouts with interval distances less than 60 second extremely high intensities. Used to recruit fast-twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.
Strength Endurance:  Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.

Just around the corner…Dogwood Canyon 2016!

This Week…We’ll Focus on AEROBIC CAPACITY and LACTATE THRESHOLD

Aerobic Capacity is the maximal amount of physiological work that an individual can do as measured by oxygen consumption. In other words–how good your body is at using oxygen efficiently, when faced with physical exertion. Good news! All the work you’re doing in the back lot is improving your aerobic capacity, both with running and during the WODs! Monday’s WOD will focus on developing your aerobic capacity, while Thursday’s WOD will push your limits by drawing you (and keeping you) very near to your lactate threshold. It’s gonna be a great week at CFE!

This Week’s WODs

*Cycle P/Week 1 of 12*

Short Interval (Mon 5:30pm):  “Goldilocks”

12 rounds: Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace

Total Distance:  4800m                   Scoring:  WOD is for total time

WOD Notes—Run at your PR pace to the 400m turn-around, run back to the start line for the recovery. Your goal is to time these intervals just right—not too fast, not too slow, juuust right. You’re learning to feel a distinct difference between exertional and recovery pacing.

WOD Math—    Your 1mile PR is 8:00

60 seconds x 8 minutes = 480 seconds

480/8 = 60 second 200m pace (200m is 1/8 of 1600m)

60 x 1.5 = 90 second 200m recovery pace

*Please figure your pacing PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  “Dogwood Bridge”

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?? :)                Scoring:  WOD is for total time

WOD Notes–Run (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–breathe and recover!

WOD Math–You will need your *brand new* 400m and 800m TT paces for this WOD. Make note of your time for the first over and back bridge repeat. Aim to match and maintain that challenging but sustainable pace throughout.

Announcements

  1. It’s a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! If you haven’t re-tested your 400m, 800m, and mile PR times…get BUSY!:)
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 7/24

The Sun Sets on Another AMAZING Games Season!

photos courtesy of The CrossFit Games

Katrin Davidsdottir and Mathew Fraser…FITTEST ON EARTH!!!

This Week’s WODs

*Cycle O/Week 12 of 12*

Short Interval (Monday 5:30pm):  TIME TRIAL TESTING–1 mile

<<Recover>>

“Big Wednesday”–

5 Rounds: run 200m at FAST pace, 30 sec rest, run 300m at FAST pace, 100m walk

Total Distance:    3000m      Scoring:   WOD is for total time, minus the last 100m walk

WOD Notes:  Maximize your recovery during the 30 second rest period, after the 200m interval. Take deep, easy breaths. Focus on getting your heart rate down. No sitting!

WOD Math:  Your target pace in this workout is your *NEW* mile PR pace! (Yep–we’re putting it right to work!) For example, if your mile PR is 6:40, you would target a 200m time of 50sec, and a 300m time of 75sec.

*Please figure your pace(s) PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thursday 5:30pm):   TIME TRIAL TESTING–400m

<<Recover>>

“Victory Lap”–

1200m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

1000m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

800m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

600m moderate pace, 200m very slow recovery jog, 400m FAST, DONE!

Total Distance:  6000m     Scoring:  WOD is for total time

WOD Notes:  This workout’s focus is on developing general aerobic endurance. Your moderate pace should be 75-80% of your max effort, or a 2-3 sentence conversational pace. The intensity focus should be on the 400s. The 400s are NOT sprints. The 400s are sustained efforts that will teach a strong finish. Focus on your form. Enjoy the recovery jogs.

Rich Froning and CrossFit Mayhem Freedom–REPEAT CHAMPS!

Announcements

  1. Next week begins a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! We’ll be re-testing some of last cycle’s WODs, for comparison’s sake.
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 7/17

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This Week’s WODs

*Cycle O/Week 11 of 12*

Short Interval (Monday 5:30pm):  TIME TRIAL TESTING:  1 x 800m

<<Recover>>

Partner Short TOSH“–Three rounds of 100m, 200m, 400m; one partner runs while the other partner rests.

Total Distance:    2100m/athlete        Scoring:     WOD is for total time takes both of you to finish

WOD Notes:  Pair up with someone whose pace is similar to your own. Check your watch, paying attention to your interval splits. I’ll bet you’re faster than last time we did this!

Long Interval (Thursday 5:30pm):   HERO WOD Thursday– “Loredo”

Six rounds for time of:  24 air squats, 24 push-ups, 24 walking lunge steps, run 400 meters

Announcements

1.  This cycle’s almost over!! Next week, we’ll be re-testing our one mile, and 400m PRs!! Be ready!

2. Please stay hydrated, friends. Consider electrolyte replacement for recovery–coconut water, Gatorade, etc.–particularly if you’re doing the Group WOD prior to Endurance class!

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

 

WODs for the Week of 7/10

 Be one who Nurtures and Builds…

Be one who has an Understanding, and an Accepting Heart;

who Looks for the Best in people.

Leave people better than you found them.

#CFEndurance   #TheREALDeal   #Community   #Integrity   #Leadership

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This Week’s WODs

*Cycle O/Week 10 of 12*

Short Interval (Monday 5:30pm):  “MY 200s ARE SO HOT RIGHT NOW”

200m at fast pace, 300m at easy pace

200m at fast pace, 400m at easy pace

200m at fast pace, 600m at easy pace

200m at fast pace, 400m at easy pace

200m at fast pace, 300m at easy pace

Total Distance:      3800m          Scoring:   WOD is for total time

WOD Notes:  This workout doesn’t have ANY rest. The 200s are going to feel increasingly fast as you move deeper into this workout. Focus on your transition speed from your easy paced intervals into your 200s. Most people fall behind because they don’t quickly accelerate into their mile PR speed.

WOD Math:  The 200s should be at your mile PR pace. For example, an athlete with a mile PR time of 6:00 should target 45 seconds for their 200m intervals. Your EASY paced intervals should be a recovery jog pace so you can hit your HOT 200s.

Long Interval (Thursday 5:30pm):   “TEMPTRESS”

2 x 100m at moderate pace w/ 10 sec rest between efforts; rest 1:00; 1 x 1000m at easy pace with 100m walking rest

2 x 200m at moderate pace w/ 20 sec rest between efforts; rest 1:00; 1 x 800m at easy pace with 100m walking rest

2 x 300m at moderate pace w/ 30 sec rest between efforts; rest 1:00; 1 x 600m at easy pace with 100m walking rest

2 x 400m at moderate pace w/ 40 sec rest between efforts; rest 1:00; 1 x 400m at easy pace with 100m walking rest

2 x 500m at moderate pace w/ 50 sec rest between efforts; rest 1:00; 1 x 200m at easy pace with 100m walking rest

Total Distance:  6000m     Scoring:  WOD is for total time (minus last segment of walking rest)

WOD Notes:  This workout is programmed to tempt you to push your opening 100m intervals too fast! However, the focus in this workout is the consistency of your moderate paced interval. Ask yourself:  were your paces in your 2×100, 2×200, 2×300, 2×400, and 2×500 intervals the same??

WOD Math:  This workout only has TWO paces. Your moderate pace should be approx. 3 sec/100m slower than your mile PR pace. Example: an athlete with an 8:00 mile PR (or 30 sec/100m) would target approx. 33 sec/100m. The easy pace should allow you to recover between the moderate paced intervals.

*Please figure your pace(s) PRIOR to coming to class! You WILL NEED a watch!

Motivational Running Quotes

Announcements

1.  This cycle’s almost over!! Weeks 11/12, we’ll be re-testing our PRs!! Be ready!

2. Please stay hydrated, friends. Consider electrolyte replacement for recovery–coconut water, Gatorade, etc.–particularly if you’re doing the Group WOD prior to Endurance class!

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

 

 

WODs for the Week of 7/3

ADAM IRVIN, CONTINENT SLAYER!

THIS WEEKEND!!! ADAM IRVIN WILL OFFICIALLY COMPLETE HIS QUEST FOR WORLD MARATHON DOMINATION…WHEN HE COMPLETES HIS SEVENTH AND FINAL CONTINENT MARATHON IN AFRICA!

CONGRATULATIONS, ADAM!!!

When Adam crosses the finish line, he will have completed a marathon in ALL fifty states, and on ALL seven continents! Such an AMAZING accomplishment!!

Coach Allison is with him (of course), and will be racing yet another Half-Marathon as well! Best of luck Adam and Allison! Hurry home safe!

This Week’s WODs

*Cycle O/Week 9 of 12*

Short Interval (Monday 5:30pm):   NO CLASS! Happy 4th of July!

Long Interval (Thurs 5:30pm):  “BAM BAM”

Part 1:  2x (300m FAST, no rest, 200m SPRINT)

Rest: 8:00 after each 500m set

Part 2:  8 x 200 with 1:00 rest between efforts

Total Distance:  Individualized    Scoring:  Score each 500m distance separately. You will enter two scores into Wodify (one score per round). The final 8x 200s are not scored.

WOD Notes:  The core of this workout is the 2 x 500 intervals. However, 100% of your focus is on the final 200m (of the 500m distances). This final 200m must be at max effort. Expect your legs to be very tired starting Part 2. Hit your opening 200 at your mile PR pace. Make every effort to hang on to this same pace for all 8 reps. YOU WILL STOP THIS WORKOUT ONCE YOU ARE UNABLE TO MAINTAIN THIS PACE.

WOD MathPart 1–The targeted pace for your 300m intervals must be equal to or faster than your mile PR pace. After finishing your opening 300m, you must increase your speed to 100% max effort for the final 200m! Part2–200m at 1-mile PR pace.

*Please figure your pace(s) PRIOR to coming to class! You WILL NEED a watch!

 

Announcements

1.  Please stay hydrated, friends. Consider electrolyte replacement for recovery–coconut water, Gatorade, etc.–particularly if you’re doing the Group WOD prior to Endurance class!

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

WODs for the Week of 6/26

“Blessed are those who mourn, for they will be comforted.”  Matthew 5:4

Our hearts and minds are with the Butcher Family, and the CrossFit Springfield East community–as they mourn the loss of Josh and Shannon’s beautiful daughter, Chloe, this weekend. May the love of our Heavenly Father comfort and keep you.

With Love, 

CrossFit Springfield Endurance

This Week’s WODs

*Cycle O/Week 8 of 12*

Short Interval (Monday 5:30pm):  “Hot and Humid”

2 x 200 at fast pace, 400m at moderate/fast pace, 800m at moderate pace, 400m at moderate/easy pace, 2 x 200 at fast pace

Rest 2:00 between all reps

Total Distance:   2400m   Scoring:  WOD is for total time

WOD Notes:  (from http://www.aerobiccapacity.com) This workout gradually goes from fast to slightly slower, to slightly slower, to slightly slower…and then ends with 2 x 200m fast intervals. The focus of this workout is an aggressive finish. The core of this workout is attacking your opening 2 x 200m intervals. The 200m finishing times should be just as fast as your opening 200m times.

WOD Math:  Your fast pace should be equal to your mile GOAL pace (faster than your mile PR pace)!

Long Interval (Thurs 5:30pm):  “Alto”

THREE parts!

Part 1:  3 x (200m at moderate pace, NO REST, 200m at mile PR pace). Then, rest 4:00.

Part 2:  3 x (200m at moderate pace, NO REST, 100m at 400m PR pace, 100m walk). Then, rest 4:00

Part 3:  1 x (400m at maximal effort) with 400m walking rest.

WOD NotesThis workout begins with 1200m of continuous running. The 1200m is broken up by alternating 200m at a moderate pace into 200m at a fast pace with no rest in between. Part 2 is also 1200m. This 1200m alternates between running 200m at moderate pace, into 100m at a sprint pace, into 100m walking rest. No additional rest between reps. Part 3 is 400m at a max effort. Go for a new personal best!!

 WOD MathGo to http://www.coolrunning.com. You’ll need your 400m and mile PR paces for this WOD.

*Please figure your pace(s) PRIOR to coming to class! You WILL NEED a watch!

Total Distance:   3000m     Scoring:  WOD is for total time

CFE storm sky

Even in darkness, His Light will find a way.

Announcements

1.  Please stay hydrated, friends. Consider electrolyte replacement for recovery–coconut water, Gatorade, etc.–particularly if you’re doing the Group WOD prior to Endurance class!

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

WODs for the Week of 6/19

fathers-day-pictures

This Week’s WODs

*Cycle O/Week 7 of 12*

Short Interval (Monday 5:30pm):  “CFS Onward and Upward”

Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge.

Rest 2:00

Then, EIGHT hill sprints to middle of bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down. Aim to recover for at least 2:00 before beginning the next hill sprint.

Total Distance:  (individualized)   Scoring:  Record each of your eight sprint interval times.

Long Interval (Thurs 5:30pm):  “SLINGSHOT!”

2 x 2 miles, rest 5:00 between efforts

WOD Notes— You are aiming for negative splits. Figure it out–and make it happen!:) You’re going to have to keep that first mile in check, in order to meet your goal. *Compare mile one to mile two, then mile three to mile four.*

Total (Run) Distance:       Scoring:  Record each ONE-mile interval separately.

Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

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Announcements

1.  “Please hydrate!!! It’s HOT, peeps!” —Captain Obvious:)

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!