WODs for the Week of 9/25

DOGWOOD CANYON…

HOA…JUST AROUND THE CORNER!!!

We Got Your Back.

Love, CFE 🙂

This Week’s WODs

*Cycle P/Week 9 of 12*

Short Interval (Mon 5:30pm):

Part One–Time Trial (TT) 2000m  (this is an ALL-OUT effort)

*Recover*

Part Two–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):  2014 Reebok CrossFit Games “Triple 3”

Row 3000m

300 Double Unders

Run 3 miles

Methodology:      Lactate Threshold            Scoring:      WOD is for total time

WOD Notes–Scale distances, double unders as needed. We put a 50-minute cap on this last time. This time? We’re gonna let the clock run, and see whatcha got…

**PLEASE do not be late to class–we will get started pretty quick.

Image result for usain bolt smiling

The way you guys look at us…when you finally get that Pose. #lookatMEcoach #imdoingit #winning 🙂

Announcements

  1. Don’t forget to sign in, and add your times to WODIFY!!
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WODs for the Week of 9/18

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Now Presenting…Coach Allison’s Beach WOD!!

This Week’s WODs

*Cycle P/Week 8 of 12*

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

4 Rounds for Time:

15/12 Calories Assault Bike (time goal <60 sec)

Prowler sled push 50m  (4×45/2×45 and 2×25)

Rest 3:00

2 x 100m HOT (90% effort)–rest 1:00 between efforts

Rest 5:00 between rounds

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

WOD Notes—This WOD is designed to recruit those fast twitch muscle fibers! Your efforts for each component of this workout should be intense–they should push you to your limit.

WOD Math—No hard core math tonight, but you should be pretty in tune with what 90% effort on a 100m sprint feels like–and make it there.

Long Interval (Thurs 5:30pm):  HERO WOD– “Small”    **Partner Style**

3 Rounds for Time (teams of two):

1000m Row–alternate every 250m interval (reset rower each time)

25 synchronized burpees

50 alternating box jumps or step-ups 24/20

800m run (divided)–Partner A runs 200m at FAST pace, Partner B runs 200m at FAST pace, A runs 200m FAST, B runs 200m FAST

Image result for small hero wod

Announcements

  1.  Don’t forget to sign in, and add your times to WODIFY!!🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 9/11

 We Will Never Forget.    09/11/01

Image result for 9/11 never forget

This Week’s WODs

*Cycle P/Week 7 of 12*

Short Interval (Mon 5:30pm): “9/11”

1700m, 1300m, 900m, 500m with 5:00 rest between reps

Methodology:     Lactate Threshold        Total Distance:      4400m         Scoring:     WOD is for total time

WOD Notes—Every interval alternates between a 200m easy jog, and a 200m FAST run, with the final 100m of each interval at MAX EFFORT.

For example (for the 900m interval):  200m easy/200m FAST/200m easy/200m FAST/100m MAX EFFORT.

WOD Math—This workout has three paces. Your FAST pace should equal your mile PR pace. Your easy jog pace should be familiar by now–find that and use it to your advantage for optimal “recovery.” The focus of this workout are those last 100m for each interval–give these your absolute best effort!

Long Interval (Thurs 5:30pm):  “Vantage Point”

Run 2000m at easy/moderate pace

Rest 4:00

Run 400m at FAST pace

Rest 4:00

Run 1600m at easy/moderate pace

Rest 4:00

Run 400m at FAST pace

Run 1200m at easy/moderate pace

Methodology:      Aerobic Threshold        Total Distance:      5600m         Scoring:    WOD is for total time

WOD Notes–(from aerobiccapacity.com) “The key to this workout is the easy/moderate pace. Although I’d prefer an aggressive opening 2000m pace, I certainly understand any volume concerns with these long intervals. That said, pick a more conservative pace and then get progressively faster as the interval distances get shorter.”

WOD Math–The FAST pace should target your mile PR pace.

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Congrats to Cam and the Ozark Junior High Boys on their 1st Place finish in last week’s first Cross Country meet of the season! GO Tigers!!!🙂

Announcements

  1.  Don’t forget to sign in, and add your times to WODIFY!!🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 9/4

CFE Fall

IT’S FALL RACING SEASON!!!

Here’s some of our favorite races…just around the corner!

Illuminate the Night 5k  9.17.16  Register HERE

CFE Culligan Jen C  Azalea Run 5k/10k /Half Marathon 9.10.16 Register HERE

Panther Run 5k/10k/15k  10.1.16  Register HERE

This Week’s WODs

*Cycle P/Week 5 of 12*

Short Interval (Mon 5:30pm):  NO CLASS–Happy Labor Day!

Long Interval (Thurs 5:30pm):  “Katrin”–2 x (1000m, 800m, 500m, 300m)

(Based on your 1mile PR pace)

1000m at PR pace PLUS 30 seconds

Rest after 1000=200m easy jog

800m at PR pace PLUS 24 seconds

Rest after 800=200m easy jog

500m at PR pace PLUS 15 seconds

Rest after 500=200m walk

300m HOT

Rest after 300=200m walk

REST 2 minutes, Repeat

Total Distance:     6800m             Methodology:       Lactate Threshold            Scoring:      Score TWO separate rounds, not counting 2:00 rest

WOD Notes— (From aerobiccapacity.com) “It is important that you control your pace in the first 1000m. The pace for this 1000m will feel easy. However, this workout is a continuous effort from the 1000s to the 500s. That’s 2700 meters. Although the recovery during your 200m jog (slowly as needed) will be important, the most important recovery is the 200m walk after the 500s because the 300m pace is fast. After your hot 300, walk the prescribed 200m plus take your 2min additional rest between sets—then go get that 2nd round!”

WOD Math–Go to www.coolrunning.com. Figure your paces for 1000m, 800m, and 500m based on your mile PR pace. Then add 30 seconds to your 1000m, 24 seconds to your 800m, and 15 seconds to your 500m. Do NOT rush your recovery runs/walks to improve your total WOD time. The goal is to hit your target paces, and recover yourselves for that 300m HOT. Keep focused on nailing these times! Your 300m pace should be noticeably faster than the others.

HERO WOD “CHLOE”

Hero WOD Chloe is in remembrance and honor of Chloe Butcher. Chloe left this world on 6/25/2016 which was way too soon. However, she lived a life in service of others and that’s the way she left us, by putting the life of another before her own. That in itself is the very definition of a Hero!

Her parents, Josh and Shannon Butcher are vital members of the Springfield, MO area CrossFit community. So what better way to keep Chloe’s memory strong than to create a Hero WOD in her name!  This is a community of people that rallies behind family…So, let’s all rally behind the Butcher family!

“Chloe”
7 Rounds for Time:

3 C&J 155/105
10 CTBPU
200m Sandbag Run
3 Thrusters 155/105
13 Push-Ups

*** This is open to ALL FITNESS LEVELS! The movements can be scaled so please join in! ***

We invite all of the area CrossFit boxes to do this Hero WOD on Saturday, October 29, 2016! Be sure to flood social media with posts of your athletes sweating and pushing through this for Chloe!

Announcements

  1.  Don’t forget to sign in, and add your times to WODIFY!!🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 8/28

This Week’s WODs

*Cycle P/Week 5 of 12*

Short Interval (Mon 5:30pm):  “Vapor Trail”

3 sets:  3 x 150m

2:00 rest between reps, 7:00 rest between sets

Methodology:    Speed/Strength Endurance        Total Distance:    1350m

Scoring:     You will have three separate scores for Sets 1, 2, and 3.

WOD Notes—The purpose of this workout is to teach your body how to recruit fast twitch fibers with increasing heavy fatigue. Expect your fatigue to build rep after rep, and set after set, because the rest is NOT enough to allow full recovery. Retain your form in Set 1. Push your intensity in Sets 2 & 3 to match your Set 1 results.

WOD Math—This week, you’re gaging EFFORT to set your pace, vs. coming to class with a set time goal. Set 1 is 95% of max effort. Don’t short yourselves–GO 95%. For sets 2 & 3: match your first round average 150m times.

Long Interval (Thurs 5:30pm):  “Lunch Money”

1200m, followed by 2:00 easy recovery jog, 200m, 3:00 rest between sets

1000m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 3:00 rest between sets

800m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m

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

WOD Notes–The 2:00 recovery jog is accomplished by running 1:00 out, then 1:00 back to the start line

WOD Math–The pace for each opening interval (1200, 1000, etc.) is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR (or an average of 22.5 sec/100m) would target an opening moderate pace of 25.5 sec/100m.

All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR would target an opening moderate pace of 24.5 sec/100m.

Anchorman pic  panther  PANTHER RUN! 10.1.16

Announcements

  1. Use the link above to sign up for the 2016 Panther Run at Drury University, benefiting Care to Learn!!! 5k/10k/15k options!
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 8/21

We Have a NEW Look!!!

Hope you enjoy the new website! Check out all of the newly-remodeled pages…’About Us’, ‘Coaches’ and MORE!

PLUS??? This week’s short interval WOD comes to you from the brain of our very own Coach BRice! See you at CFE!!!

This Week’s WODs

*Cycle P/Week 4 of 12*

Short Interval (Mon 5:30pm):  “CFE Triple Decker”

21 calorie Assault Bike (goal 60-65 seconds), 21 calorie row, 125m walk, 100m run, 90 second recovery rest

18 calorie Assault Bike (goal 45-50 seconds), 18 calorie row, 125m walk, 200m run, 90 second recovery rest

15 calorie Assault Bike (goal 30-35 seconds), 15 calorie row, 125m walk, 300m run, 2:00 recovery rest

12 calorie Assault Bike (goal 15-20 seconds), 12 calorie row, 125m walk, 400m run, 2:00 recovery rest

9 calorie Assault Bike (goal 12-15 seconds), 9 calorie row, 125m walk, 500m run

Methodology:     Aerobic Threshold-ish         Total Distance:      1500m running

Scoring:     WOD is for total time

WOD Notes—This WOD is primarily Aerobic Threshold, in that it provides a bit more rest than would typically be allowed. This is mainly in transition, however, so use these graceful recovery periods to your advantage. You will be in transit, inside for the bike/row for each of the recovery rests, and walking to the CFE start line from indoors (hence the 125m walking distance–yep, BRice measured it.)🙂 The Assault Bike calories are all-out effort, ideally in the timeframes provided. The row does not have an assigned time domain. Use it as a relative recovery, but maintain consistency in your pace.

WOD Math—The run pacing is based on your mile PR time. Go to http://www.coolrunning.com to find your equivalent mile PR pace times for each of the five distances. *Please figure your pacing PRIOR to coming to class! You WILL NEED a watch! Really push to hit these goal times. If you’re falling long, look to your recovery–and fix it!

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

600m at moderate pace, 200m FAST pace

3:00 rest

500m at moderate pace, 200m FAST pace

3:00 rest

400m at moderate pace, 200m FAST pace

3:00 rest

300m at moderate pace, 200m FAST pace

3:00 rest

200m at moderate pace, 200m FAST pace

3:00 rest

100m at moderate pace, 200m FAST pace

DONE!

Methodology:      Lactate Threshold                Total Distance:         3300m              Scoring:  Record only your 200m intervals for this WOD (6×200)

WOD Notes–All of your FAST intervals must be at your mile *goal* speed or faster. Slow your moderate speed as needed to maintain your mile goal speed.

WOD Math–The pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3 sec/100m slower than your 1 mile PR speed. For example: an athlete with a 6:00/mile PR (or an average of 22.5 sec/100m) would target an opening moderate pace of 25.5 sec/100m.

Your closing 200m intervals in each set are at a FAST intensity. The FAST intensity should be equivalent to your mile *GOAL SPEED*, not your current mile PR!

Mandy and I before the half marathon. I had no idea what to expect and was still pretty happy. It poured rain just before this but only drizzled during the whole race. Notice they put your name on the race bib - cool when people cheer for you by name! #run #prerace #madison #wisconsin #madisonminimarathon #before #13.1

 SHE DID IT!!!! Congratulations to Ellen and her friend, Mandy, for completing the Madison, WI half marathon this weekend! We are SO proud of you, Ellen! We knew you could do it!🙂

Announcements

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

WODs for the Week of 8/14

This Week’s WODs

*Cycle P/Week 3 of 12*

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

2 sets:

200m fast/sprint pace, 500m easy pace; rest 10 seconds

200m fast/sprint pace, 400m easy pace; rest 10 seconds

200m fast/sprint pace, 300m easy pace; rest 10 seconds

200m fast/sprint pace, 200m easy pace

Rest 4:00

Methodology:     Lactate Threshold       Total Distance:  4400m

Scoring:      Score each of the two sets separately. DO NOT count the easy pace runs or rest periods. Simply keep track of your 200m splits, adding them all together at the end of each set. How do you know if you’ve done this workout correctly?? Did your cumulative 800m times (set 1 vs. set 2) MATCH? They should.🙂

WOD Notes—Your focus in this WOD is your 200m speed. Target an aggressive and sustainable speed for these 200s. Anyone can pick a speed, and then get slower and slower. This strategy would teach hurting real bad–then running slow as a result. The KEY is to use the easy-paced intervals to clear your lactate (fatigue) so that you can maintain your targeted 200m speed. You can pick any easy-paced speed needed to recover.

WOD Math—Each set in this WOD totals 800m of “fast/sprint” running. The GOAL of this workout is to have your cumulative 200m times equal your 800m GOAL time. (You will use your 800m PR time for this workout. Aim to end up faster than your PR time. In other words…your NEW 800m goal time.) Developing experience at this speed or time domain is very important!

For example:  if your 800m PR is 3:25, and you want to aim for an 800m goal time of 3:20, then your 200m intervals should target 50 seconds. This workout will total 1600m at the very high intensity time domain.

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

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

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 rounds for time of: 

Sprint 100m

10 Pullups

Sprint 100m

10 Burpees

Rest 30 seconds

Announcements

  1. 1. Our CFE website is officially ‘under construction!’ It’s been a long time coming! Stay tuned for the official unveiling next week!!!🙂

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

 

WODs for the Week of 8/7

Soooo…Yeah. Enjoying this weather??

We’re gonna have a little mercy on you this Thursday, and have chosen a long interval WOD that doesn’t have a specific, prescribed pace. Listen to your body, and figure out what “moderate” means for you…on Thursday.  :)

Don’t be too hard on yourselves about meeting your paces in this heat and humidity. As long as we see that you’re giving it your all–we’re happy coaches. Fight the good fight, but live to run another day.

–Jen C, BRice, and Allison

This Week’s WODs

*Cycle P/Week 2 of 12*

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

3 sets:  500m FAST run, 200m recovery jog, 100m sprint. No rest between intervals. Rest 5:00 between sets.

Methodology:      VO2 Max           Scoring:  WOD is for total time

WOD Notes—ALL your attention should be on your opening 500m interval. Pick an aggressive pace for your first set, and then repeat this pace for sets two and three.

WOD Math—This WOD has three different paces. Your 500m pace must be faster than your mile PR pace, but slower than your 400m PR pace. Your 100m sprint pace must be equal to or faster than your 400m PR pace. Use your 200m recovery jog in order to hit your 100m pace goal.

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

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

1 x 1600m, 4 x 100m

1 x 1200m, 3 x 100m

1 x 800m, 2 x 100m

1 x 4oom, 1 x 100m

*100m walking rest after all reps*–For example:  Run 1600, walk 100, run 100, walk 100, run 100, walk 100, run 100, walk 100, run 100, walk 100m, run 1200m, etc.

Methodology:  Lactate Threshold              Total Distance:    5000m                 Scoring:  WOD is for total time, minus the final 100m walk

WOD Notes–The intervals in this WOD get easier and easier because the distance gets shorter and shorter. Therefore, the opening 1600m needs to be attacked with confidence. Pick an aggressive pace that gives you a little anxiety about sustaining for the entire workout. The key to making this workout successful is having confidence with your ability to hang onto this pace.

WOD Math–Every interval should be performed at the same “moderate” pace

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“This heat? It’s ruff.”

Announcements

  1. It’s a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! If you haven’t re-tested your 400m, 800m, and mile PR times…get BUSY!:)
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 7/31

It’s a Shiny New Cycle!!! (Joel is SO pumped) 🙂

FYI–Here’s a quick refresher. Our WODs are structured around the following pathways:

Aerobic Threshold:  Steady workouts at a moderate intensity to develop fuel efficiency, muscular skeleton system, and aerobic endurance
Lactate Threshold:  Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets
VO2 Max:  Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets
Speed Endurance:  Very low volume workouts with interval distances less than 60 second extremely high intensities. Used to recruit fast-twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.
Strength Endurance:  Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.

Just around the corner…Dogwood Canyon 2016!

This Week…We’ll Focus on AEROBIC CAPACITY and LACTATE THRESHOLD

Aerobic Capacity is the maximal amount of physiological work that an individual can do as measured by oxygen consumption. In other words–how good your body is at using oxygen efficiently, when faced with physical exertion. Good news! All the work you’re doing in the back lot is improving your aerobic capacity, both with running and during the WODs! Monday’s WOD will focus on developing your aerobic capacity, while Thursday’s WOD will push your limits by drawing you (and keeping you) very near to your lactate threshold. It’s gonna be a great week at CFE!

This Week’s WODs

*Cycle P/Week 1 of 12*

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

12 rounds: Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace

Total Distance:  4800m                   Scoring:  WOD is for total time

WOD Notes—Run at your PR pace to the 400m turn-around, run back to the start line for the recovery. Your goal is to time these intervals just right—not too fast, not too slow, juuust right. You’re learning to feel a distinct difference between exertional and recovery pacing.

WOD Math—    Your 1mile PR is 8:00

60 seconds x 8 minutes = 480 seconds

480/8 = 60 second 200m pace (200m is 1/8 of 1600m)

60 x 1.5 = 90 second 200m recovery pace

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

Long Interval (Thurs 5:30pm):  “Dogwood Bridge”

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? :)                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

WOD Math–You will need your *brand new* 400m and 800m TT paces for this WOD. Make note of your time for the first over and back bridge repeat. Aim to match and maintain that challenging but sustainable pace throughout.

Announcements

  1. It’s a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! If you haven’t re-tested your 400m, 800m, and mile PR times…get BUSY!🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

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.