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

 

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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.

 

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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

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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.

WODs for the Week of 1/8/17

CFS Strikes Again!!

BIG Congrats to Coach Allison, Sarah, Chelsea, Jamie, Stephen, and Steve on their 11th place Semifinal Silver Division finish at the KO in the OK Competition this weekend! Strong work!!!

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EXCELLENT blog post below…courtesy of Coach Chris Hinshaw. Give it a read!

http://aerobiccapacity.com/endurance-training/endurance-is-not-a-dirty-word-2/

This Week’s WODs

*Cycle Q/Week 12 of 12*

Short Interval (Mon 5:30pm):   400m Time Trial! AGAIN! (many of you didn’t get to do it last week) 🙂

Recover. Then…

“Big Wednesday”

5 Rounds:

Run 200m at FAST pace, 30 sec rest

Run 300m at FAST pace, 100m walk

Methodology:      Lactate Threshold           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 mile PR pace! For example, if your mile PR is 6:40, you would target a 200m time of 50sec, and a 300m time of 75sec.

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

**Unless there’s precipitation or ice on the ground, we’ll be OUTSIDE. Otherwise, we’ll row it. Please be prepared for either scenario.

800m, rest 1:00, 500m

Rest 5:00

800m, rest 1:00, 500m

Rest 5:00

2 x 300m, 200m easy jog/row between intervals

2 x 200, 200m easy jog/row between intervals

Rest 4:00

800m, rest 1:00, 500m, DONE!

WOD Notes—Stay focused. These will be challenging intervals! Use your recovery time wisely, and check your watch at the midway of each interval. Pay close attention to how you’re feeling throughout. Use that assessment to gauge your efforts as well.

WOD Math—For this WOD, you’ll maintain your mile PR pace throughout.

Total (Run) Distance:      5700m      Methodology:      VO2 Max        Scoring:       WOD is for total time

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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.

WODs for the Week of 1/1/17

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NEW YEAR…NEW OPPORTUNITIES!!!

WOW!!! Just thinking back on how far our program has come, and how much you all have achieved in this last year is…simply AMAZING!! We (your coaches) have a few things we’d like to share with you, as we begin this new year–together.

Image may contain: one or more people, people standing, shoes and outdoor From Coach BRice…

You are only as good as your efforts and goals. With 2017 upon us, the coaches at CFE encourage you to get out of your comfort zone, and come join us. I’ll leave you with this verse to ponder upon…

“For I am about to do something new.”–Isaiah 43:19

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From Coach Allison…

Why I am a fan of NY resolutions

2017. Clean slate, new start. I see so many opinions about how NY resolutions are dumb, stupid, unreasonable. To me, this feels like we are giving up on ourselves before we even attempt to start.

What good does that do?

I think NY resolutions are a great time to set goals. They don’t have to be unrealistic, unreasonable or unattainable. And, maybe they are something a simple as a mindset shift. For example: My 2016 NY resolution was to only have three bad days. Sure, I had some days that weren’t as good as others, but I always remembered that goal and when my day wasn’t going my way, I just changed my mindset.

Soooo, how does this apply to endurance? I hear all too often- I’m terrible at running, my endurance is awful…and on and on. To me, this is the same as NY resolutions being dumb, stupid, unreasonable.

How do you get better at running if you don’t run? Have you always been able to do double unders?

Hmmmm.

Next time you catch yourself saying “I’m terrible at running,” shift that mindset. Why don’t you give endurance a shot 1x a week? Or, maybe for you, its 1x every other week. Hey, it’s a start! Who knows? You might actually look forward to those WODs with running!

Here’s to 2017 and our resolutions! I hope some of you add endurance to those resolutions. You never know, it could be all the positivity you need for 2017! Cheers!

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From Coach Jen C…

Some days, you just need a little CFE back lot in your life.

Everything’s better with friends. Everything’s better with kindness. Everything’s better on the far side of a job well done.

At CFE, here is what I know for sure…

You will find all of those things, every single week, from every single coach, and every single athlete, every single time.

I cannot WAIT for another year full of victories and hard work with this group! I look forward to new faces, new PRs, new challenges, and knowing that all of you will be there–the back lot’s where it’s at. 🙂

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 LET’S MAKE 2017 THE BEST YEAR YET!!!

This Week’s WODs

*Cycle Q/Week 11 of 12*

Short Interval (Mon 5:30pm):   400m Time Trial!

Recover. Then…

“It’s Time.”

300m at *fast* pace, 200m jog

200m at *fast* pace, 200m jog

300m at faster pace, 200m jog

200m at faster pace, 200m jog

300m at FASTEST pace, 200m jog

200m at FASTEST pace, 200m jog

(No rest between any reps)

Methodology:         VO2 Max       Total Distance:       3700m          Scoring:       WOD is for total time

WOD Notes–The core of this workout is the 200m recovery jog! How fast can you jog, and create sufficient recovery to hit your progressively faster intervals? Come to this WOD with the mindset that you’ll succeed in doing so.

WOD Math—Set your *fast* starting pace for this workout at approx. 2 seconds/100m slower than your 1-mile PR pace. Aim to get faster and FASTER as you progress through this workout!

Long Interval (Thurs 5:30pm):   “21 Minutes”

Minute One:  12/9 Calories Assault Bike

Minute Two:  6 Burpee box-overs 24/20

Minute Three:  30 Double-unders

Repeat cycle for 21 minutes.

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Announcements

1. NEXT WEEK…800m and 1-mile time trial testing!

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.

WODs for the Week of 12/25

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This Week’s WODs

*Cycle Q/Week 10 of 12*

Short Interval (Mon 5:30pm):   “Sole Sauce”

3 SETS:

6 x 200m at 1-mile PR pace w/ 100m easy recovery jog between reps

1 x 400m at 1-mile PR pace

10 seconds rest

200m easy recovery jog

Rest 3:00 between sets

Methodology:        VO2 Max      Total Distance:         7200m        Scoring:          Score each of your three sets separately

WOD Notes–here is your focus:  how fast can you jog, and still maintain your 200m and 400m times?

WOD Math—go to http://www.coolrunning.com to find your paces, based on your 1-mile PR time

Long Interval (Thurs 5:30pm):   “Cheese and Crackers”

1 x 1000m

3:00 rest

10 x 300m (100m jog, 150m sprint, 50m walk)

3:00 rest

1 x 1000m

WOD Notes—the core of this workout is the 10 x 300m. The 10×300 intervals are a continuous effort, the 50m walks are your rest. There is ZERO additional rest between the rounds of 300s. Enjoy! 🙂

WOD Math—go to http://www.coolrunning.com. The pace for the 1000m distance should be 1:00 slower than your 1-mile PR time.

Total (Run) Distance:          5000m         Methodology:         Lactate Threshold            Scoring:       WOD is for total time

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Announcements

1. NEXT WEEK…time trial testing begins!!!

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.

 

WODs for the Week of 12/18

Image result for christmas running  Merry Christmas, CFE!!!

This Week’s WODs

*Cycle Q/Week 9 of 12*

Short Interval (Mon 5:30pm):  “Polar Express”

RUN Option–3 SETS

300m run at easy pace, 12 jumping split lunges, 200m run at moderate pace, 10 jumping split lunges, 100m run at FAST pace, 8 jumping split lunges, 10 second sprint at MAX EFFORT pace

Rest 2:00 between sets

ROW Option–3 SETS

80 second row at easy pace, 8 max distance broad jumps, 60 second row at moderate pace, 6 max distance broad jumps, 40 second row at FAST pace, 4 max distance broad jumps, 20 second sprint row at MAX EFFORT pace

Rest 2:00 between sets

Methodology:       Speed/Strength Endurance       Total Distance:     Variable         Scoring:     WOD is for total time

*If the wind chill is ridiculous, we may move this WOD inside and row as an alternative. Be prepared for either scenario!

WOD Notes–Really push those paces! FEEL the difference! Ratchet up your efforts for each distance.

WOD Math—No math. Just progress through the pace to eventual max effort.

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Long Interval (Thurs 5:30pm):  “12 Days of Endurance”

12(0)  Double Unders (scaled 60 parallette jumps)

11  Calories Assault Bike or Rower (based on equipment availability)

10  OH lunges with 45/25lb plate

9  Jumping air squats

8  Burpees

7  Hand-release push-ups

6  DB Thrusters 40/25

5  KB SDHP 100/70

4  Pull-ups

3  TTB

2(00)m  Run

1  Muscle-up or Bar MU (scale 3 x CTB or chest-to-rings pull-ups)

WOD Notes—Athletes will perform 1 MU; then 200m run, 1 MU; then 3 TTB, 200m run, 1 MU and so on to 12.

WOD Math—Calculate how much you love this WOD, and then give a big THANK YOU to BRice for writing it! 🙂

Scoring:   WOD is for total time

CFE Christmas Run

Announcements

1. Don’t miss class on Thursday, 12/22!! Come dressed for Christmas! #jingleWOD

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.