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

IMG_1001

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

IMG_0935

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!


WODs for the Week of 6/12

This Week’s WODs

*Cycle O/Week 6 of 12*

Short Interval (Monday 5:30pm): “SUNSTROKE”

3 rounds:  200m sprint, 100m walk, 100m sprint, 50m walk, 200m sprint

Rest 3:00 between rounds

Total Distance:  1950m     Scoring:  WOD is for total time

WOD Notes:  (from aerobiccapacity.com) Attack these sprint intervals. Target interval times for each of the sprints that are FASTER than your current 400m max effort PR pace.

WOD Math: You will need your 400m PR pace for this WOD. Your 200m and 100m sprint paces should be based on your 400m pace for those distances. You’re not looking for a specific time to hit; just a time FASTER than the 400m pace for that distance. (See example in photo below.)

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

*This is based on my 400m PR of 1:40

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

Complete as many rounds as possible in 20 minutes of:

6 Deadlift 225/155, 7 burpee pull-ups, 10 KB swings 70/55, Run 200m

Scaling:  Scale loads/movements as needed

Announcements

1.  Stay tuned next week for a summer race round-up!

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


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