WOD’s For the Week of 4/2

Congrats to all our CFE Pitter Pat finishers!

CFE represented in a big way this weekend at the  Pitter Pat 5K/10K race at Drury. Athletes who raced this weekend include: Amy Hietter (1st place overall women’s 5K) Kristy Taylor (1st place 5K age division), Chad Brinkley (1st place 10K over-all male masters), Elizabeth Koch (1st place 10K age division), Brian Rice (1st place 5K age division), Fina Doroscan (3rd place 10K age division), Bradley McClinton (first 5K race ever), Angie Kallmbah (ran her first 3mi straight without stopping!!!), Eric Baker, Melissa Wistrom, Gloria Turner, Rana Jones, Leslie Gloe, and Donna Gloe. Share your times, accomplishments and stories to comments. Here is what Karen Harris had to say about her experience on the side lines this weekend: “Sometimes cheering others on at a race is just as valuable as racing itself. I decided to give back today and cheer on some of my favorite runners! I am super proud to be part of such an amazing group of athletes.  As a racer, cheers from spectators push racers through their struggles. It was a great chance for me to give back, to my friends & strangers alike! Great job to all who ran the Pitter Pat.” –Karen L Harris

Time Trial Week!!

We have just completed a 12 week cycle of basic CFE WOD’s. We will spend this week testing max efforts at various distances as a finishing point to one cycle and a beginning point to another 12 week cycle. For those of you who have been running with us since January, come and put what you have learned to the test. For those of you who have just started or who may be thinking about starting, this is a great week to test where you currently are in your running abilities and join us more regularly. At the end of the next 12 week cycle we will again perform a TT week.

Short Interval (Mon 5pm, Tues 10AM): For time resting approx 5min in between each effort: 200m 400m 800m 1600m  time trial efforts, each one of these is an all out effort go hard!

C2: For time resting approx 5min in between each effort: 250m 500m 1000m 2000m  time trial efforts, each one of these is an all out effort go hard!

Long Interval (Thurs 10AM, Thurs 5PM): 5K TT! We will use the 5K Gone Bad course. Please don’t let this distance scare you off this week, just as we normally do we can scale the distance for your running ability.We will warm up as a group and your coaches will be out there to help encourage and push you.

C2: 5K TT (if anyone actually does this mad props to you!)

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): For all of my runners training for upcoming 1/2 or full marathons. Use the blog or FB to hook up and get these long runs in together. 10mile TT

OR ….. don’t forget this coming weekend is the Downtown Dog Dash 5K and 8K  put on by our very own Jen C and Chris Louzader, come out and support the Wistrom Foundation and the SAAF House.

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15 thoughts on “WOD’s For the Week of 4/2

  1. Awesome job to those who ran the Pitter Pat race. 12 weeks already? I hope to make it in this week for the TT’s, and you know it will be on the rower.

  2. 5PM’ers- Strong work on your TT’s today. I hope the drill review helped you guys to better understand what Pose running is and why we do it. Check out KT’s article on Pose running from a few weeks ago to better understand it.

    Leslie 200-:37 400-1:26 800-3:26 1mi-7:52
    Jessica 200-:39 400-1:30 800-3:35 1mi-8:13
    Bradley 200-:39 400-1:32 800-3:54 1mi-8:58
    Angie 200-:55 400-2:16 800-5:04 1mi-11:45
    Andy 200-:30 400-:65 800-2:28 –
    Cameron 200-:26 400-1:16 800-3:08 –
    Beth 200-:43 400-1:16 800-4:03 1mi-9:04
    Karen 200-:49 400-2:06 800-5:02 1mi-11:31

  3. We had a few brave souls join us for the 5K tonight! Great work guys. Before the 5K we reviewed our drills and discussed the importance of our upper body during running and proper form. Great work this week everyone on the TT work. We will start a new 12 week cycle on Monday.

    Wayne 23:03
    Angie 37:51
    Karen 35:26
    Abby 26:18

  4. Under the guidance of the CFE coaches they suggested that I take it easy so I did, but looks like there were some great times. Looking forward to starting up a new cycle of running next week.

    I also want to thank CFE for helping me conquer my hatred for running, and enjoy running now and love when running is incorporated into the Daily WODS. The CFE class kicks ass and so do the coaches jus sayin.

    Or Brian thinks CFE kicks ass and Brian thinks the CFE coaches kick ass.

  5. Under the guidance of the CFE coaches, I took it easy last night, but looks like there were some great times and efforts.

    CFE has been great for me and want to thank the coaches who put in the work and effort to give us a great product. Running was up there with getting teeth pulled for me at one time, but now love running and it has helped me in my daily WODS.

    Thanks to CFE classes and to the kick ass coaches.

    or…………

    Brian says CFE kicks ass and Brian thinks CFE coaches kick ass.

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