WODs for the Week of 7/16/17

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Pretty Girls Sandy and Laura take on Girls on the Run 10K!

Way to go, girlies!!!

This Week’s WODs

*Cycle T/Week 3 of 12* 

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

8 SETS:

200m at moderate pace

200m SPRINT

400m easy recovery jog

WOD Notes:    Aim to keep your moderate pace consistent, and utilize your recovery jogs to regain control of your breathing following the sprint. There should be three distinct and notable change between each of the three paces.

Methodology:      Aerobic Threshold         Total Distance:      6400m          Scoring:     WOD is for total time

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

3 Rounds for Time:

800m Run

30 DB Squat Cleans (50/35)

30 burpees

Image result for access to health 5K springfield RACE ALERT!!!  Access to Health 5K!!!

Saturday, July 22nd in Springfield! Register HERE, and ask our pal Chelsea Houser for details!!

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Announcements

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

 

 

WODs for the Week of 7/9/17

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This Week’s WODs

*Cycle T/Week 2 of 12* 

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

500m at 1-mile PR pace

200m SPRINT

400m at 1-mile PR pace

150m SPRINT

300m at 1-mile PR pace

100m SPRINT

Rest 3:00 between all reps

WOD Notes:    Stick to those mile-PR paces, because this one is all about the sprints. The sprints should be all-out efforts, for the entire distance. Manage your rest time wisely–stay upright, keep moving, and stretch.

Methodology:     VO2 Max        Total Distance:     1650m      Scoring:       WOD is for total time

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

Part 1:  3 x 600m, rest 1:30 between reps

Rest 4:00

Part 2:  3 x 200m, rest 1:30 between reps

Rest 4:00

Part 3:  3 x 500m, rest 1:30 between reps

Rest 4:00

Part 4:  3 x 200m, rest 1:30 between reps

WOD Pacing:  600m=4 seconds/100m slower than your 1-mile PR pace; 200m=8 seconds/100m slower than your 400m PR pace; 500m=2 seconds/100m slower than your 1-mile PR pace; 200m=4 seconds/100m slower than your 400m PR pace

EXAMPLE:  1-mile PR 8:00     400m PR 1:30

600=2:58 + 24 seconds= 3:22      200=45 sec + 16 seconds=1:01       500=2:29 + 10 seconds=2:39      200=45 secs + 8 seconds=53 sec

WOD Notes:  PLEASE figure your paces BEFORE class! And bring your watches!! Or NO popsicles!!! 🙂

Methodology:        Lactate Threshold        Total Distance:       4500m        Scoring:      Time each rep, for each part, separately (i.e. 600m x 3 scores, 200m x 3 scores, etc.). You’ll end up with a total time for each distance (parts 1-4).

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Announcements

 

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

WODs for the Week of 7/2/17

Hey there, Mr. Roddy! Hang in there, pal!

We love you!!!

“I can do all things, through Christ who strengthens me.”–Philippians 4:13

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This Week’s WODs

*Cycle T/Week 1 of 12*  It’s a NEW cycle!!!

Short Interval (Mon 5:30pm):  “My Legs…”

2 x 3 minutes at moderate weight sled pull

2 x 2 minutes at moderate/heavy weight sled pull

2 x 1 minute at heavy weight sled pull

Rest 2:00 between all reps

 

WOD Notes:  Aim to be working for the vast majority of these time domains (i.e. choose a weight that won’t leave you stranded and heaving for the bulk of the timeframe). Recover well…and right back at it. This WOD is about being EXPLOSIVE! Push HARD!

Methodology:      Speed/Strength Endurance     Total Distance:     Variable     Scoring:       Post weights used for each of the three intervals–moderate/moderate-heavy/heavy

Long Interval (Thurs 5:30pm):   “Sixteen Sets”

16 SETS:

200m at 1-mile PR pace

100m at easy jog pace

No rest between reps or sets

WOD Pacing:  Here’s your chance to put those fancy new 1-mile PRs to the test!!!

 

WOD Notes:  Yep. That’s a lot of sets. For those of you who are strength-biased where your fatigue factor is concerned (i.e. over 20%)…this type of WOD is imperative for the development of your engine. You need steady-state output, and volume. For those of you who are endurance-biased (i.e. under 20%)…this WOD is your jam. Hit those paces! Manage your easy jogs well, and stay engaged. 🙂

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

Announcements

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  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

WODs for the Week of 6/25/17

This Week’s WODs

*Cycle S/Week 12 of 12* 

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

*Recover*, then…

CFE Benchmark WOD“Helen”

3 rounds for time:

400m run, 21 KB swings 55/35, 12 pull-ups

Long Interval (Thurs 5:30pm):  400m TIME TRIAL

*Recover*, then…

CFE Benchmark WOD“Partner TOSH”

3 rounds for total time:

200m, 400m, 600m

One partner rests while the other runs. (i.e. Partner A runs 200m, Partner B runs 200m, Partner A runs 400m…and so on…x 3 rounds)

Announcements

  1. NEXT WEEK!!!! New Cycle!!! 🙂

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

 

 

WODs for the Week of 6/18/17

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This Week’s WODs

*Cycle S/Week 11 of 12* 

Short Interval (Mon 5:30pm):  “I Can’t Drive 55”

3 SETS:

4 x 200m with 75 seconds rest between reps, and 4:00 rest between sets

WOD Pacing:  Your pace should be between your 400m PR pace and your 1-mile PR pace. This workout has A LOT of rest. So if you feel the need…for speed…choose a pace that is the average between your 400m and 1-mile PR times.

WOD Notes:  Go fast. 🙂

Methodology:      VO2 Max       Total Distance:      2400m          Scoring:       Score each of the three sets separately

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

5 SETS:

500m at moderate pace

Rest:  none

500m at jog pace

Rest:  none

200m at FAST pace

Rest:  2:00

WOD Pacing:  These intervals are programmed to be at your 1-mile PR GOAL pace (faster than your current max effort time). Expect this target speed to get increasingly difficult as you go deeper into this workout. Once you are unable to sustain the 200m pace…you must stop this workout. 

WOD Notes:  The 200m intervals should get all of your attention in this workout, hence the scoring.

Methodology:       Lactate Threshold         Total Distance:      6000m          Scoring:    Score only the 200m interval times for each of the 5 sets.

Announcements

  1. NEXT WEEK!!!! Time trial testing!!! #tripleT 🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 6/11/17



This Week’s WODs

*Cycle S/Week 10 of 12* 

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

Part 1

2 Sets:

500m at moderate/fast pace, no rest,

500m at easy pace, no rest,

400m at moderate/fast pace, no rest,

400m at easy pace, no rest,

300m at moderate/fast pace, no rest,

300m at easy pace, REST 3:00

Part 2

4 x 100m sprints at your 400m PR pace with FULL recovery between reps.

Methodology:       Lactate Threshold      Total Distance:      5200m          Scoring:     For Part 1:  score each set separately, minus the 3:00 rest; For Part 2:  score each 100m sprint separately.

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

Complete as many rounds as possible in 20 minutes of:

15-ft rope climbs, 1 ascent

5 burpees

200m run

*If you’ve got a 20-lb weight vest or body armor, wear it.

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Announcements

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

WODs for the Week of 6/4/17

This Week’s WODs

*Cycle S/Week 9 of 12* 

Short Interval (Mon 5:30pm):  “Double Vision”

8 SETS:

50 plate jumps (on 10lb plate)

100m sprint with heavy dumbbell or kettlebell (50/35)

Rest:  Recover fully between reps (3+ minutes)

WOD Notes:  The plate jumps are to be performed as fast as possible. Move immediately to pick up your object, and GO! Focus on a high stride frequency during the 100m sprint.

WOD Pacing:  Aim to gauge your recovery accurately, so that the time it takes you to complete each set is consistent.

Methodology:     Strength Endurance     Total Distance:     800m     Scoring:    Score each of the 8 sets separately

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

Warm-up

4 x 400m at easy recovery jog pace

Rest 1:00 between reps

*Fully recover prior to main workout below*

Main Workout

5 SETS:

Run 400m, jog 200m, run 200m, jog 200m

Rest 2:00 between sets

WOD Pacing:  Use your 4x400m warm-up intervals to establish the 200m jog pace in the main workout. Your run paces should be slightly faster than your 1-mile PR pace.

WOD Notes:  The core of the main workout is your 200m recovery jogs. Your paces in these 200m jog intervals must match your average pace in your 4x400m warm-up!

Methodology:     Lactate Threshold     Total Distance:       6600m    Scoring:    Score the main workout only; score each of five sets separately (not counting the 2:00 rest period)

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Announcements

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

 

WODs for the Week of 5/28/17

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This Week’s WODs

*Cycle S/Week 8 of 12* 

Short Interval (No Class–Memorial Day):  HERO WOD “Murph”

For Time (partition as preferred):

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

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

THREE Sets:

8 x 100m with 50 seconds rest between reps

4:00 rest between sets

WOD Notes:  Your 100m pace for all three intervals must be faster than the average between your 400m and 1-mile PR times. As example, an athlete with a 400m PR of 72 seconds (or 18sec/100m) and 1-mile PR of 6:10 (or 23 sec/100m) would target all of their 100m intervals in sub-20.5 seconds.

Methodology:     VO2 Max     Total Distance:    2400m        Scoring:    Score each of the three sets separately

Memorial Day Quotes

Announcements

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

 

WODs for the Week of 5/21/17

Image result for aerobic capacity seminar assaultThis Week’s WODs

*Cycle S/Week 7 of 12* 

Short Interval (Mon 5:30-7:30pm):  Aerobic Capacity Mini-Workshop

A special 2-hour CFE! We’ll do two short workouts, and delve deeper into Chris Hinshaw’s Aerobic Capacity philosophy. We’ll take time to figure your individual fatigue factor so we can continue to tailor our programming directly to your goals/strengths/weaknesses!

Please bring the following:  something to write with, your watch, and your 400m and 1-mile PRs

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

Part 1:

5 sets

500m run at fast pace

100m jog at easy recovery pace

NO rest between reps or sets

Rest 3:00

Part 2:

5 sets

250m run at fast pace

50m jog at easy recovery pace

NO rest between reps or sets

WOD Notes:  Your 500s and 250s are at the same fast pace. Target a pace that is 1-2sec/100m slower than your 1-mile PR time.

Coach Jen C’s Note:  Remember the structure of the Lactate Threshold methodology…higher volume, higher intensity, less rest between reps/sets. Lactate Threshold is essentially the fastest pace you can maintain without generating more lactic acid than your body can use, then convert back into energy. We’ll talk all about this on Monday!

Methodology:     Lactate Threshold       Total Distance:   4500m         Scoring:    Score Parts 1 & 2 separately

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Announcements

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

 

 

 

WODs for the Week of 5/14/17

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This Week’s WODs

*Cycle S/Week 6 of 12* 

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

4 sets:

200m FAST, 100m easy

200m FAST, 100m easy

200m FAST, 100m easy

Rest 4:00

Coach Jen C’s Note:  Remember the framework of the VO2 Max methodology…lower volume, shorter intervals, higher intensity, more rest between efforts.

WOD Notes:  Your 200s must be FAST. This workout has a lot of rest.

 WOD Math:  Pick a pace that is between your 400m PR pace and your 1-mile PR pace. Rich Froning did his 200s in 36-37 seconds and his 100s in 32 seconds.

Methodology:      VO2 Max     Total Distance:      3600m      Scoring:    Score each of the four sets separately

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

5 rounds for time:

800m Run

23 back squats, 3/4 body weight

13 deadlift, 1.5 times body weight

Miroslaw “Miron” Lucki, 38, died August 23, 2013, in Ghanzi Province, Afghanistan, from fatal wounds inflicted by an IED. Lucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Lucki began his service in the Polish army in 1997. Lucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness–his motto was “100 percent or it’s not worth the hassle.” Lucki is survived by his wife and son.

Scoring:    WOD is for total time

Announcing…NEXT MONDAY!!! A special edition 2-hour CFE! Plan on a mini-workshop where we’ll delve deeper into Chris Hinshaw’s Aerobic Capacity philosophy, and take time to figure your individual fatigue factor so we can continue to tailor our programming directly to your goals/strengths/weaknesses! We’ll get TWO short WODs in, too! 

05/22/17     5:30-7:30pm CFS Back Lot

I’m excited to share some amazing information with you from the Aerobic Capacity Seminar! –Jen C

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