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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WODs for the Week of 5/7/17

Aerobic Capacity Seminar with Chris Hinshaw!!!

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Elizabeth and I were SO fortunate to be able to attend the Aerobic Capacity seminar this past weekend, in Carlsbad, California! I would wholeheartedly recommend this seminar to EACH and every one of you! It was an AMAZING treasure trove of valuable information! The opportunity I’ll now have to share this information with you just fills my heart with joy! Can’t wait!!! See the ‘Announcements’ section for details…

This Week’s WODs

*Cycle S/Week 5 of 12* 

Short Interval (Mon 5:30pm):  “Zena”

Run 1000m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 800m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 600m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 400m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 200m easy, 200m moderate, 300m FAST, 100m easy, DONE!

Coach Jen C’s Note:  The purpose of this WOD is two-fold:  VOLUME on your feet, and forcing you to confront a FAST effort at a fatigue point. Think about your 1-mile PR effort. What’s the hardest part?? The 3/4 mark! This is when our bodies want to give up. We’re more than halfway through…but not close enough to the finish line to see the light. This “wall” presents itself in many athletic endeavors:  3/4 of the way through a chipper WOD, mile 20 of a full marathon, etc. This methodology manipulates two factors–volume (or time on your feet), and intensity at the very point when your body is ready to dial-down. It’s BRILLIANT!

 WOD Math:  Base your moderate and FAST paces on your 1-mile PR pace

Methodology:    Aerobic Threshold      Total Distance:       6000m       Scoring:    WOD is for total time

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

1400m run, rest 5:00, 1400m run, rest 5:00, 1400m run

During 1st run:  12x jumping split lunges EMOM; during 2nd run:  9x jumping feet tuck full-depth air squats EMOM; during 3rd run:  6x max distance broad jumps EMOM.

WOD Notes:  Start the WOD by running first. Run 1min, then perform 12x jumping split lunges without making any forward progress, then back to running until you hit 2min. Then, perform 12x jumping split lunges until you have completed the 1400m distance. The running pace needs to be fast–or you will NEVER finish this WOD! Focus on quick transitions between movements. REST 5min after completing each 1400m interval.

Coach Jen C’s Note:  This WOD serves several purposes. First, your intensity is aggressive. These runs are FAST, under periodic duress. You are stopping your progress to perform EXPLOSIVE movements. These are not your mother’s split lunges/tuck jumps, etc. You should approach these movements with POWER and intention…then IMMEDIATELY resume your speed. No delay! The function of this WOD is fast twitch muscle fiber development. This methodology requires full recovery between efforts–hence the long rest. (You’re welcome, Sarah!) 🙂 It is expected that you will attack each round with similar, aggressive intensity. THIS is strength endurance. These WODs call you to dig deep. Find your fight, and manage your rest well!

Methodology:     Strength Endurance       Total Distance:   4200m         Scoring:    WOD is for total time

Announcements

  1. GUESS WHAT?!?!?! I’d like to plan a mini-workshop very soon to fill your noggins with all the sweet stuff I learned at the Aerobic Capacity Seminar! I can’t WAIT to share it with you! Stay tuned NEXT WEEK on the blog for details…after I have a chance to talk with BRice and Culligan! You won’t want to miss it!!
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 4/30/17

SHE DID IT!!!!! #goldmedal 

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SHE DID IT, TOO!!!! #mastersdegree

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Congratulations, Alissa and Lindsay! YOU’RE AMAZING!!!

This Week’s WODs

*Cycle S/Week 4 of 12* 

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

200m at FAST pace, 200m at easy pace

Rest 15 seconds

200m FAST, 200m easy

Rest 15 seconds

200m FAST, 200m easy

400m FAST, 200m easy

Rest 15 seconds

800m FAST, 200m easy

DONE!

WOD Notes:  Conserve your energy during the 200s, because this pace will feel easy. This WOD is designed to help you get comfortable with a faster 1-mile PR time. The 800m should get all your attention! Hold the same fast pace that you established in your 200s and 400s.

 WOD Math:  FAST pace should be 1-2 sec/100m faster than your 1-mile PR pace.

Methodology:     VO2 Max      Total Distance:       3400m       Scoring:     You will enter FIVE separate interval scores: 200m, 200m, 200m, 400m, 800m. Reset your watch during the easy runs.

Long Interval (Thurs 5:30pm):   “Air Grab”

400m at FAST pace, 1200m at easy pace

300m at FASTER pace, 900m at easy pace

200m at FASTEST pace, 600m at easy pace

100m SPRINT, 300m at easy pace

DONE!

WOD Notes:  Aerobic fitness is measured by your ability to recover. The core of this WOD is the initial 100m of each interval–control your breathing, and then settle into your easy pace. Your easy pace should be the same for all intervals.

WOD Math:  The 400m is at your 1-mile PR pace. Your 300m pace is faster than your 400m, your 200m is faster than your 300. Your 100m sprint should be equal to your 400m PR pace.

Methodology:     Lactate Threshold       Total Distance:   4000m         Scoring:     You will enter FOUR separate interval scores: 400m, 300m, 200m, 100m. Reset your watch during the easy runs.

Image result for lost and found 5k springfield mo

“Team YOLO”

Announcements

1. Upcoming Races: 

Girls on the Run 5KSaturday, May 6th, 7:30am, MSU

One Sole Purpose 5K/10KSaturday, May 6th, 8am, 900 N. Eastgate, Springfield

Hurts Donut Run 5KSaturday, May 13th, 10am, Park Central Square

Lost and Found 5K (in honor of Landon Chance Potts)–May 25th, 6:30pm, Jordan Valley Park

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

 

WODs for the Week of 4/23/17

This Week’s WODs

*Cycle S/Week 3 of 12* 

Long Interval (Mon 5:30pm):   “Air Theft”

800m easy, 400m FAST, 800m easy

Rest 10 seconds

600m easy, 400m FAST, 600m easy

Rest 10 seconds

400m easy, 400m FAST, 400m easy

Rest 10 seconds

200m easy, 400m FAST, 200m easy

Rest 3:00

400m easy, 200m FAST, 400m easy

Rest 10 seconds

300m easy, 200m FAST, 300m easy

Rest 10 seconds

200m easy, 200m FAST, 200m easy

Rest 10 seconds

100m easy, 200m FAST, 100m easy

DONE!

WOD Notes:  This is a long grind, and the distance on your feet–although mostly easy–will make your FAST intervals a challenge! We’ve done quite a bit of sprint work lately. Time to embrace some mileage… 🙂

 WOD Math:  Use your 1-mile PR pace to determine your 400m and 200m interval goals. Aim for at or faster than those times.

Methodology:      Aerobic Threshold      Total Distance:       8400m       Scoring:     Score your interval times only. You will record 4 x 400m intervals and 4 x 200m intervals. In the WODIFY comment section, state how many intervals you were able to hit successfully (at or under your goal time).

#denyingyoulovedogsisruff

Short Interval (Thursday 5:30):  “Secretly Loves Dogs” PARTNER WOD! (Brought to you by BRice)

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–from 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.

It’s juuuust about that time…CFE BBQ!!! Stay tuned for more details!

Announcements

1. Next week…upcoming races!!

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