WODs for the week of January 30th

Short Interval: 3-5 x 400M, Rest 2:00, hold within 3-5 Sec

C2: 3-5x 500M, Rest 2:00, Hold 3-5sec

Long Interval: 2-4  x1000M, Rest 3:00, hold within 3-5sec

C2: 2-4  X1250M, Rest 3:00, hold  within 3-5sec

Class time reminders: Mon/Thurs 5PM and Tues/Thurs 10AM

* Maggie and the 5PM Crew working the rope drills!

13 thoughts on “WODs for the week of January 30th

  1. We had some great weather for the 5PM and learned some great info about our cadence and form. Here are the times for runners who were on my watch tonight. The rest of you post your times to comments if you would like so you can check back on them when 400’s come up again in the wod’s.
    Roger- 1:35, 1:37, 1:44
    Barbra- 1:30, 1:32, 1:34, 1:37
    Abby- 1:42, 1:41, 1:42, 1:42, 1:46
    Kelly- 1:30, 1:35, 1:39
    Angie- 2:18, 2:16, 2:23
    Brian- 1:42, 1:40, 1:37, 1:36, 1:33


  2. I did 2:27, 2:24,2:58 (yikes, i felt like the wind was super strong on this one)
    2:32 and 2:37
    Not as tight as they should be i’ll take it.

    and 27 days and a wake up til my race 🙂


  3. Thanks for the great weather and coaches. Starting to love the Endurance training when you see results. The wind was little strong last night and I know the ball will be dropped at some point and we will be inside rowing for a spell. It isn’t possible that the weather keeps up like this. This is Missouri so the weather can change from day to day.


  4. Did the long intervals today because??? I guess I just couldn’t wait until Thurs lol
    Jan 31 C2: 2-4 x 1250M rest 3 mins


  5. Great work this morning! Had some new runners join us today! After reviewing form and drills we did a 1000m warm up and 2x1000m intervals with a 3:00 rest.
    John: 5:07/4:57
    Dan: 4:46/4:55
    Dawn: 7:30/7:43
    Jen: 5:38/5:50
    Alyssa: 4:57/5:00

    Followed up with some awesome mobility exercises….Beautiful day!


  6. Did a solo endurance WOD in Jordan Valley Park this afternoon.

    1000 m warm-up and 4 x 400m intervals with 2 min. rest.



  7. Another beautiful evening for CFE. How long will we be able to avoid the winter time rowing workouts….. I hope all year! Everyone pushed hard on the 1K repeats tonight and put in some impressive times. Hope you guys had as much fun playing red light green light as I did! We will do our best to always keep the warm ups interesting and fun but most importantly an opportunity to learn how to better improve the skill of running.
    Here are your times for tonight.

    Jason 3:51, 4:02, 4:14
    KT 4:07, 4:23, 4:32
    Gloria (scaled to 600) 4:16, 3:33, 3:47
    Brian 4:50, 4:49, 4:58
    Abby 4:55 5:01, 4:55, 4:58
    Beth 5:43, 5:45, 5:39, 5:43
    Maggie 6:00, 5:57, 6:05,
    Karen 6:58, 6:57, 7:20
    Tina 7:00, 6:36, 6:25


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