CFE WOD’s for the week of 3/12

 

Short Interval (Mon 5pm, Tues 10AM): 6-12 x 300M Rest 1:00, Hold within 2-3sec

C2: 6-12x 375M Rest 1:00, Hold within 2-3 sec

Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x1200M Rest 3:00, Hold 3-5 sec

C2: 3-5x 1500M Rest 3:00, Hold 3-5 Sec

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 10Mile time trial. A time trial is an all out effort. Run like you are racing! This should be your only workout that day. Don’t forget your mobility work!!

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6 thoughts on “CFE WOD’s for the week of 3/12

  1. 5PM runners, what amazing weather we had tonight! I am so excited for spring time!! Great work tonight on the 300’s. Here are the times that I had, please post your times to the blog if you did not give them to me.

    Karen 1:35 1:42 1:37 1:46 1:50 1:52
    Beth 1:17 1:21 1:23 1:22 1:23 1:24 1:23
    Leslie 1:09 1:11 1:11 1;12 1:12 1:12 1:11 1:10
    Maggie 1:26 1:39 1:40 1:40 1:39 1:39 1:41 1:43
    Brian 1:10 1:15 1:15 1:15 1:18 1:17 1:18 1:09
    Jason 1:00 1:02 1:05 1:07 1:10 1:09 1:12 1:11 1:05 1:06 1:03 1:03
    Bradley 1:12 1:21 1:25 1:30 1:29 1:29 1:30 1:25 1:27
    Robin 1:12 1:22 1:24 1:24 1:26 1:21
    Gabe 1:15 1:15 1:13 1:09 1:10 1:06
    Kim 1:39 1:38 1:38
    Jeena 1:10 1:15 1:18 1:19 1:20 1:23

  2. Tuesday – 10 am CFE:
    Dan, Alissa, and I ran the 300’s!
    We did 10x300m, with a 600m warm-up and calf mobility work following.
    I ran with Alissa and clocked her, around 1:13-1:21 as a range..
    Dan? He clocked his own times….please post!

    NIce times everyone! Keep up the good interval training along with XFIT WOD’s and mobility!!

    What is the next race you are running? If you are not, find one at http://www.omrr.org (see the links on this site) and test your fitness. GET a 5k benchmark so you can work to better it.

    Have a good run!
    -kt

  3. we had some fun with the sandbags tonight then 3-5×1200 with 3:00 rest
    good work on those long inervals
    Karen 8:38
    Brian 5:39 5:35 5:33
    Troy 4:55 5:02 4:55 4:59 4:58
    Leslie 6:09 6:16 6:12 6:09
    Jessica 5:56 6:011 6:05
    Angie 8:45 9:28 9:14
    Abby 6:41 6:44 6:23 6:23
    Maggie 7:18 7:23 7:39

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