WOD’s for the week of 4/9

Congrats to all the Dog Dash finishers! Some notable finishes again this weekend: Chad 1st age division, Ethan Taylor 1st age division, Ron B. 2nd age division, Angie K with another distance PR! 

Short Interval (Mon 5pm, Tues 10AM): 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30 (For this WOD you will run a 100M sprint every 30sec for 6min, if it takes you 20sec to run 100m then you rest 10sec and continue on for the duration of the WOD in this way. Runners who are unable to run 100m in 30sec will scale the distance to 50m)

C2:  6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

Long Interval (Thurs 10AM, Thurs 5PM): 1000m with 2:30 Rest, 1200m with 3:00 Rest, 1600m

C2: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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): 5K TT(time trial)

19 thoughts on “WOD’s for the week of 4/9

  1. Hey 5PM’ers! Great workout. Hope you all had fun and enjoyed the new location. On short interval days we will try to head out to the dead end more often. My apologies to the late comers for not letting you guys know where we would be.
    I did this workout this AM at the gym and my 100m times ranged between 20-22 sec. What about you guys? Share your average 100m time to the blog if you had a watch


    1. I had trouble with recovery at 75m range was quite large. when I switched to 50m I was able to hold between 13 -14s and get the recovery I needed to push hard again. Fastest 12.5s
      I liked intervals in the 1600m corner.


  2. I did like the short interval area. Gave us enough room and not as much traffic. Not sure what my first interval times were but every time I stopped I heard 3-2-1 so saying around 30 seconds then.

    Gonna get healed up and start taking a smarter approach to endurance days. Thanks Liz for some ideas and tips to tackle my double duty days and focus on my fitness goals and running goals.


  3. Brian! If you want an Endurance Team shirt, we can get them from HQ. They are $25. I am working on a CFS/CFE Logo and tshirt right now, so you may wanna just wait for it?

    BTW! What is your running mantra? Do you have something catchy you would wanna put on a tshirt? I will probably post some ideas and let you guys chime in your thoughts and suggestions! We want to represent at races!


  4. Cool! Looking forward to the catchy-ness!!!

    Had a good group running shorts this morning. Jenny, Lisa, Caroline, Darryl, Angie, Jon, Ollis, and our favorite runner – Vincent (age 4). Most of the group struggled with the quick turn around from each 30 sec. interval. The second round, we shortened the distance to 50m. In the last interval I gave the group their choice, but to really work on going at each 30 second interval. I look forward to doing this one again, and seeing a lot of improvement! This one is hard (Franesque) and I am so proud of everyone for doing the work.


  5. Great short interval workout! I dragged Kara and Kathy out to run it with me. Those :30 marks just kept coming quicker and quicker…

    And can we get the CFE/CFS logo on a singlet too…? 🙂

    Brian W.


  6. Matt Brown
    Long interval
    1000- 4:04
    1200- 5:30
    1600- 8:20 (possible longer, missed turn around)

    Long interval
    1000- 4:15
    1200- 5:15
    1600- 8:23 (missed TA)


  7. Anybody looking for a race to run this Saturday? My friend, ShelLee Haik is hosting the First Annual I.P.F. Run for the Lungs race. This race is raising money for Pulmonary Fibrosis Research a disease that her mother died of almost 2 years ago. Saturday April 14th 8 am. 1 mile fun run or 5K. starts at Ridge Runner Sports. Register at Ridge Runner or email s.haik@hotmail.com for details.


  8. did the short intervals today at the track. i think i was a little short on my 100m though because i had a decent break (4-8 seconds) on most intervals. i also shortened the workout to 4 minutes on, 3 minutes off, 2 on, 1 off, 1 on because i had a newb friend doing them with me, dying. actually, i’m just lazy. regardless, it sucked. and i vote tanks. tanks and tutus. yessss


  9. Great turnout for long intervals tonight! We had some fun with the med-ball relay and then put in the work doing some 1K, 1200 and 1mile intervals.
    I did not catch everyones times so please post yours to comments if I missed you tonight

    Bradley 5:07 6:30 8:57
    John 4:10 – –
    Andy 3:42 4:48 6:39
    Troy 3:45 4:45 6:26
    Jason 3:55 4:52 6:38
    Wayne – 5:36 –
    Jess 4:41 6:01 7:55
    Beth 4:59 6:21 8:44
    Karen 6:29 7:35 –


  10. Thanks to everyone from CFSE who came out to the Dog Dash such a big success. Sorry it took a little time to get the results out. hope to see you all again next year.


  11. I am so proud of everyone putting in the work. I look forward to seeing the payoffs.
    Thursday, 10 a.m. results:
    Ollis: 1000: 4:03; 1200: 5:30; 1600: 6:46
    Lisa: 1000: 5:03; 1200: 7:30; 1600: 8:44
    Jon on the C2: 5:00 – 1060m; 6:00 – 1335m; 7 minutes – 1630m


  12. I just got around to doing Monday/Tuesdays short interval workout…(I did it yesterday) WOW!! Tough! Was able to make each 100m run, but it really pushed me. More than short intervals of the last cycle. I am excited to do this one again later in the cycle to see how we all do.
    Have a good run! -kt


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