WODs for the Week of 3/19/17

This Week’s WODs

*Cycle R/Week 10 of 12*

Short Interval (Mon 5:30pm):   “It’s Possible”

3 sets:

400m at moderate pace, 10 seconds rest

200m at faster pace, 10 seconds rest

300m at FAST pace, 10 seconds rest

100m at SPRINT pace

Rest 3:00

Methodology:         VO2 Max       Total Distance:         3000m          Scoring:     WOD is for total time

WOD Notes—This WOD has low volume and lots of rest, so be aggressive!! Really push those final 100m sprints to maximize the recruitment of your fast-twitch fibers.

WOD Math—the 300m pace should be your mile PR pace or faster, the 100m sprint pace should be at or faster than your 400m PR pace.

Long Interval (Thurs 5:30pm):   HERO WOD Thursday!!!  “Caitlin”

2K Row

120 Calorie Assault Bike

1600m Run

Image result for running motivation   Word.

Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. Don’t forget to register for Liv’s 5K!!! April 15th! Cochrans are signed up! 🙂

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

 

WODs for the Week of 3/12/17

Liv’s Run For Life 5k  

An annual Run/Walk since 2015. Liv’s Run for Life 5K raises awareness for organ and tissue donation. We believe Olivia’s altruistic decision to sign the National Donor Registry to be an important social responsibility. Through donation, each of us has the power and potential to save a life.  

Image result for Liv's Run for Life

Olivia’s Story

Olivia lived a life full of purpose and exuberance. She was genuine, kind hearted, and no respecter of person. Liv was uninfluenced by consideration of someone’s popularity, but was rather a friend to all. Those blessed to have met and love her, have spoke not just of her outer beauty, but her contagious laughter, sweet spirit, and vibrant personality. On June 27, 2014 a tragic vehicle accident took the life of an extraordinary daughter and forever changed our family

Olivia’s selfless decision at age sixteen to register as an organ donor, blessed not only her recipients with the precious Gift of Life. But has also offered our own family through unfathomable grief, a morsel of comfort with the knowledge that because of Liv, those families may not experience such heartache, while simultaneously keeping her loving spirit alive.

Through organ donation Olivia was able to save countless lives. Her heart now beats for a 10-year-old boy. He is a student from Tennessee. The recipient of Olivia’s right kidney is a 55-year-old disabled man from Missouri. He enjoys cooking, and watching TV. Olivia’s left kidney was given to a 53-year-old man also from Missouri. He is married with children and works in information security. A 27-year-old man who lives in Missouri received Olivia’s liver. He is married and works full time as an IT technician. The recipient of Olivia’s lungs is a 61-year-old woman from Missouri. She is married nurse with children and grandchildren. Through her gift of tissue donation countless lives will continue to be touched.

#LivTwice

Image result for Liv's Run for Life   Register HERE      Sat, April 15th  Image result for Liv's Run for Life

This Week’s WODs

*Cycle R/Week 9 of 12*

Short Interval (Mon 5:30pm):   1-MILE TT

Recover, THEN…

Partner “Short TOSH”

3 rounds for time:  100m/200m/400m

Partner A runs the prescribed distance, then rests while Partner B does the same. One partner rests while the other runs–throughout.

Methodology:      VO2 Max              Scoring:     WOD is for total time

WOD Notes—GO FAST.

WOD Math—(see WOD Notes)  🙂

Long Interval (Thurs 5:30pm):   400m TT

Recover, THEN…

“Aller”

2 Rounds:  200m, rest 30 sec, 200m, rest 30 sec, 100m, rest 15 sec, 100m, rest 15 sec, 200m

Rest 4:00 between rounds

WOD Notes:  Control your opening 200m pace. This workout gets rough once you get into the 100s. Focus all your attention on pushing the 2 x 100 FAST!!

WOD Math: Your 200m pace target should be faster than your mile PR pace. Your 100s should target your 400m pace or faster.

Methodology:        VO2 Max      Total Distance:        1600m       Scoring:       Score TWO separate rounds

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Summer, Derek, Mari, and Danielle at this weekend’s ShamRox!!!

Image may contain: 2 people, people smiling, people standing, closeup and outdoor

Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

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

 

 

WODs for the Week of 3/5/17

 This Week’s WODs

*Cycle R/Week 8 of 12*

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

3 x (600m, 60 sec rest, 200m, 20 sec rest, 500m, 50 sec rest, 300m, 30 sec rest, 400m)

5:00 rest between sets

Methodology:           Total Distance:       6000m       Scoring:    Score each of the three rounds separately

WOD Notes–Be patient. Allow the workout volume to settle into your legs. The core of this workout is your last 1000m. Focus on a consistent pace for all intervals!

WOD Math–Pick a pace that is 2-3 sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8:00 (or 30sec/100m) would have a target pace of 32-33sec/100m.

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Long Interval (Thurs 5:30pm):   “Puff the Magic Dragon”

Part One–

3 x (200m at mile PR pace, 200m at easy recovery pace, 200m at mile PR pace, 100m easy recovery pace).

NO rest between reps or sets.

Rest 3:00 once you’ve completed all three sets.

Part Two–

3 x 20 seconds w/20 seconds rest between reps

Rest 3:00

2 x 30 seconds w/30 seconds rest between reps

Rest 5:00

1 x 60 seconds

ALL intervals are at max effort.

WOD NotesPart One workout focus: Recovery. Part Two workout focus: Accumulate more meters each round.

Methodology:      Aerobic Capacity     Total Distance:       Variable       Scoring:     Part One is for total time. Part Two is for total distance.

Announcements

1. UPDATE:  Postponed Time Trials…coming your way the week of March 12th! BE READY!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

WODs for the Week of 2/26/17

This Week’s WODs

*Cycle R/Week 7 of 12*

Short Interval (Mon 5:30pm):   “Aerobic Capacity Strength Endurance Workout”

30 seconds heavy sled push, 1:00 easy recovery jog

30 seconds heavier or farther sled push, 1:00 easy recovery jog

30 seconds heavier or farther sled push, 1:00 easy recovery jog

30 seconds heavier or farther sled push

Rest 3:00

20 seconds heavy sled push, 40 seconds easy recovery jog

20 seconds heavier or farther sled push, 40 seconds easy recovery jog

20 seconds heavier or farther sled push, 40 seconds easy recovery jog

20 seconds heavier or farther sled push

Rest 3:00

10 seconds heavy sled push, 20 seconds easy recovery jog

10 seconds heavier or farther sled push, 20 seconds easy recovery jog

20 seconds heavier or farther sled push, 20 seconds easy recovery jog

20 seconds heavier or farther sled push, DONE!

Methodology:     Speed/Strength Endurance      Total Distance:    Variable       Scoring:    

WOD Notes–YOU pick the weight for your opening sled push. Your weight must get heavier, or your distance must go farther, as you progress deeper into each set. So NO–you are not allowed to rest during your sled push. 🙂 You define your resting jog pace (no walking). Expect your body to fill with fatigue during this WOD. The rest is insufficient to allow full recovery. RESIST THE URGE to quit or slow. The purpose of this WOD is to maintain muscle fiber recruitment under increasing doses of lactate.

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Long Interval (Thurs 5:30pm):   “Winter is Coming”

Part One:

600m, 2:00 rest

400m, 100m walk

300m, 1:00 rest

200m, 5:00 rest

Part Two:

600m, 2:00 rest

400m, 100m walk

300m, 45 sec rest

200m, 5:00 rest

Part Three:

600m, 2:00 rest

400m, 100m walk

300m, 30 sec rest

200m, DONE!

WOD Notes—The core of this workout is the final 300m and 200m intervals. As noted, the rest between these two intervals gets progressively shorter and shorter. Expect having to sprint your final 200m to hit your target finishing time!

WOD Math—go to http://www.coolrunning.com. The target pace for the 600s is programmed to be slower than the other interval distances. More specifically, the 600m intervals should be 1 sec/100m slower than your mile PR pace. The target pace for the 400s, 300s, 200s is your mile PR pace.

Methodology:     Lactate Threshold      Total Distance:       4800m          Scoring:     WOD is for total time

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Time Trials.

Oh yes. We will run this fast. 🙂

Announcements

1. UPDATEPostponed Time Trials…coming your way the week of March 12th! BE READY!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

WODs for the Week of 2/19/17

Scenes from this Weekend’s Tough Love Competition

Displaying IMG_3201.JPGDisplaying IMG_3188.JPGDisplaying IMG_20170218_105922489.jpg   AMAZING Performances by ALL!!! #toughlove

This Week’s WODs

*Cycle R/Week 6 of 12*

Short Interval (Mon 5:30pm):   “R.F.B.”

Part One:  6 x 200m at fast pace w/ 200m jog between reps

Rest 2:00

Part Two:  6 x 200m at faster pace (than Part One) w/ 100m walk between reps

Rest 2:00

Part Three:  6 x 200m at faster pace (than Part Two) w/ 60 seconds rest between reps

Methodology:       VO2 Max      Total Distance:      5400m      Scoring:      WOD is for total time

WOD Notes–Your pace increases, as your rest modality varies. Saucy!

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

8 rounds for time of:

Run 200m

11 dumbbell burpee deadlifts (60lbs/35lbs)

Scoring:       WOD is for total time

 

Image result for tumilson dog hawkeye

 

 

 

 

 

 

 

 

 

Navy SEAL Petty Officer Jon Tumilson, 35, was killed August 6, 2011 when the helicopter  he was riding in was shot down by a rocket-propelled grenade in Afghanistan. He is survived by his parents, two sisters, and beloved dog, Hawkeye, who would not leave his side during the duration of his memorial service.

 

Image result for tumilson dog hawkeye

Announcements

1. UPDATEPostponed Time Trials…coming soon!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

 

 

 

 

 

 

 

 

 

 

WODs for the Week of 2/12/17

Image result for happy valentines day runners

This Week’s WODs

*Cycle R/Week 5 of 12*

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

Run 5:00 in continuous direction on flat open road or trail

Rest 1:00

Run back to the original starting point without looking at your watch. This should take 5:00, if paced perfectly. OBJECTIVE:  record total time it took to run back to starting point. Your goal is to match your total out time of 5:00. Your penalty for every missed second (under OR over your target time) is one burpee.

Run 4:00 out (at faster than previous pace), rest 1:00, run back to original starting point with same objective and penalty as above.

Rest 1:00

Run 3:00 out (at faster than previous pace), rest 1:00, same as above

Rest 1:00

Run 2:00 out (at faster than previous pace), rest 1:00, same as above

DONE!

Methodology:       Aerobic Threshold      Total Distance:      Variable       Scoring:      WOD is for Total Distance; add discrepancy in seconds for each round to comments

WOD Notes–This is an exercise in perfect pacing! Your accuracy here is really going to rely on your ability to a) not rush out of the gate, and b) gauge your exertion and the “feel” of your pace on the way there and back.

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

Run 800m at 1-mile PR pace, rest 5:00

Run 400m at faster pace, rest 5:00

Run 200m at 400m PR pace, rest 3:00

Run 200m at 400m PR pace, rest 3:00

Run 100m at SPRINT pace, rest 3:00

Run 100m at SPRINT pace, DONE!

Methodology:      VO2 Max      Total Distance:         3400m        Scoring:       WOD is for total time

WOD Notes—Manage your recovery well! Stick to those paces!

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Oceanside CA’s Polarize CrossFit tackled “Accelerations” today! It was fun trading WODs with you guys! Strong work, peeps…and thank you, Coach Elizabeth!!

P.S.  Is that John Cusack second from left?!!? #sayanything #petergabriel #inyoureyes 🙂

Announcements

1. UPDATEPostponed Time Trials…coming soon!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

 

 

 

WODs for the Week of 2/5/17

2017 Spring Race Preview!

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There are lots of opportunities right around the corner, to put your CFE training to the test…in a race day environment!

Here are a few of our favorites!

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BIG PARTY Half Marathon & 5K     Saturday, April 1st     Jordan Valley Park, Springfield     Register HERE

ShamRox Run Springfield 15K/5K     Saturday, March 11th     Dublin’s Pass, Downtown Springfield     Register HERE

Image result for go girl springfield mo        Go Girl Half Marathon & 5K     Saturday, April 15th     Park Central Square, Springfield     Register HERE

Marionville’s Running of the Squirrels 5K     Saturday, April 22nd     Marionville Elementary School (I’ve actually never heard of this race, but I’m including it nonetheless because a) the logo, and b) age-group winners get squirrel trophies. So, duh.)  🙂     Register HERERunning of the Squirrels logo

The 9th Annual Ozark Greenways-OMRR Frisco Railroad Run logo9th Annual Ozark Greenways-OMRR Frisco Railroad Run 8K/Half Marathon/Marathon/50K/50 Mile     Saturday, April 29th     Willard Middle School     Register HERE

This Week’s WODs

*Cycle R/Week 4 of 12*

Short Interval (Mon 5:30pm):   Hard Charging”

5 Rounds:

400m at moderate pace

100m at easy pace

200m at fast or 2k PR pace

100m at easy pace

100m SPRINT at MAX EFFORT

Rest 2:00 between rounds

Methodology:      Lactate Threshold      Total Distance:     4500m      Scoring:     WOD is for total time

WOD Notes–This workout is structured to provide less rest between reps, disallowing complete recovery between reps. Therefore, you must strive to keep from “red-lining” too early in the round in order to meet your paces throughout the workout.

WOD Math–Fast pace=2k PR pace or faster; Moderate pace=2k PR pace + 8-10 sec/500m; Sprint pace=you guessed it…max effort!

Long Interval (Thurs 5:30pm):   “Shine Bright” Assault Bike WOD

3 sets:

90 seconds at easy pace, rest 30 seconds

75 seconds at moderate pace, rest 30 seconds

60 seconds at fast pace, rest 30 seconds

45 seconds at faster pace, rest 30 seconds

30 seconds at fastest pace, rest 30 seconds

15 seconds at MAX EFFORT

Rest 3:00

Scoring:       WOD is for total time

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Announcements

Punxsutawney Phil saw his shadow…which means SIX more weeks of winter! BUT???? Mr. Phil’s not exactly from Springfield, MO, is he?

In other words, if the cold weather begins to break a bit…expect some time-trial testing coming your way very soon!

1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

WODs for the Week of 1/29/17

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We’re Trading WODs with Polarize CrossFit this Week!

Here they are tackling “Wiggly Squiggly” this afternoon, in sunny Oceanside, CA! They’re coached by our friend, and former CFS Endurance Coach Elizabeth Koch! They’ll tackle “Accelerations” (our WOD from last week) this coming Sunday! 🙂

This Week’s WODs

*Cycle R/Week 3 of 12*

Short Interval (Mon 5:30pm): “Wiggly Squiqqly”

60 seconds FAST @1-mile PR pace, no rest, 6:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 5:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 4:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 3:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 2:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 1:00 easy jog

DONE!

Methodology:      Aerobic Capacity      Total Distance:       Variable       Scoring:    Your score is number of meters achieved for each FAST-paced interval

WOD Notes–Your should aim to keep your FAST-paced interval distances the same throughout this WOD, despite the decreasing recovery timeframe throughout. Aim to hold these intervals between 1-2 seconds. Use your recovery jog and brief rest periods wisely.

WOD Math–Use your 1-mile PR pace to figure your goal pace/100m.

Long Interval (Thurs 5:30pm):   “Hard Charging”

5 Rounds:

400m at moderate pace

100m at easy pace

200m at fast or 2k PR pace

100m at easy pace

100m SPRINT at MAX EFFORT

Rest 2:00 between rounds

WOD Notes—This workout is structured to provide less rest between reps, disallowing complete recovery between reps. Therefore, you must strive to keep from “red-lining” too early in the round in order to meet your paces throughout the workout.

WOD Math—Fast pace=2k PR pace or faster; Moderate pace=2k PR pace + 8-10 sec/500m; Sprint pace=you guessed it…max effort!

Methodology:       Lactate Threshold     Total Distance:        4500m         Scoring:       WOD is for total time

Announcements

Next Week on the blog…2017 RACE PREVIEW! (I’m serious this time.)

1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

WODs for the Week of 1/22/17

Image result for math is hard#mathishard

This Week’s WODs

*Cycle R/Week 2 of 12*

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

1 set:

100m, 110m, 120m, 130m, 140m, 150m, 160m, 170m, 180m, 190m, 200m

Rest:  Walking recovery back to start line

Methodology:         VO2 Max        Total Distance:       1650m         Scoring:    

WOD Notes–The interval distance increases, as your interval speed decreases

WOD Math–You will start this WOD working at your 1-mile PR pace, and end it at your 400m PR pace. Your pace will increase along the continuum throughout. Here’s the math…

First, break your 1-mile and 400m PRs down to seconds. For example, if your mile PR is 5:00, that breaks down to 300 seconds or 19 seconds/100m. If your 400m PR is 60 seconds, that breaks down to 30 seconds/200m. Go ahead and figure yours.

Next, take your 400m speed for your 200m (30 seconds in the example above) and subtract your 1-mile speed for 100m (19 seconds in the example above).

30 seconds – 19 seconds = 11 seconds

11 seconds / 10 intervals = 1.1 seconds

Therefore, 1.1 seconds is the rate at which your intervals should decrease, per interval, throughout the workout. Whew! You will probably earn yourself a high-five and a congratulatory cocktail after this WOD, just for the math!!! 🙂  That being said…DO THE MATH! Come to class with a clear-cut plan (and a watch)!

Long Interval (Thurs 5:30pm):   “Aerobic Capacity Row Workout”

3 Sets:

15 second sprint row at MAX EFFORT

2:00 easy recovery row

30 second sprint row at FAST pace

2:00 easy recovery row (cover more distance than previous recovery row)

45 second sprint row at moderate/fast pace

2:00 easy recovery row (cover more distance than previous recovery row)

1:00 sprint row at moderate pace

2:00 easy recovery row (cover more distance than previous recovery row)

Rest:  None between reps, 1:00 between sets

WOD Notes—The recovery row after the four different “ON” paces is the focus of this workout. Developing the ability to actively clear fatigue must become a top priority for anyone interested in building his or her capacity

WOD Math—No pre-WOD math; just keep track of your varying paces throughout, and the distance you cover on the recovery rows, so you can best them the next time

Methodology:       Lactate Threshold        Scoring:      Score each of the three sets separately, all the way through the final recovery row

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Announcements

Next Week on the blog…2017 RACE PREVIEW!

1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

WODs for the Week of 1/15

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Congratulations, Brittany and Calee!!

1st Place Scaled at Sertoma this Weekend! NICE!!  🙂

This Week’s WODs

*Cycle R/Week 1 of 12*

Short Interval (Mon 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 the middle of the bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down the bridge. Aim to recover for at least 2:00 before beginning the next hill sprint.

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

WOD Notes–aim to keep your sprint interval times consistent throughout

Long Interval (Thurs 5:30pm):   HERO WOD THURSDAY!

“Riley”  (partner WOD)

Run 1.5 miles

150 burpees

Run 1.5 miles

Scoring:     WOD is for total time. Both athletes must be back from the first run before you can begin work on the burpees.  Partition the burpees between partners as you wish. The clock stops when both athletes have completed the second run.

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Announcements

1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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