WOD’s For The Week of 4/16

Look at that 5PM crew nailing some beautiful form during drills!

Short Interval (Mon 5pm, Tues 10AM): 12x 1:00 on 1:00 off post distance to comments (for this WOD we will head out to the dead-end again and run on a 400m course. You will run for 1:00 and then stop and rest for 1:00 x12 total minutes.)

C2: 12x 1:00 on 1:00 off, post distance to comments

Long Interval (Thurs 10AM, Thurs 5PM): “Tosh” 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.). Compare times to 2/13/12.

C2: “Tosh” 3 x (250m + 500m + 750m)

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): 5M @ 90% of 10k TT pace

*****Make sure to check out Friday’s post about T-shirts and weigh in on what you would like to see on our CFE Springfield t-shirts.****

18 thoughts on “WOD’s For The Week of 4/16

  1. Looks like another really challenging format to short intervals this week! I am excited to try this! Let’s see how much ground we can cover! Love the artistic pic! I am submitting it to HQ! 🙂 Have a good run! -kt


  2. I liked run 1 min, rest 1 min format. Glad it was only 6 cycles. Wonder if we’ll see more of this in the future.


  3. Think I ran little over a mile on today’s endurance training.

    Only time I will run a 6 minute mile.

    Like the dead end road for training.

    Looking forward to getting some new CFE tshirt action going.


  4. Great work 5PM on the 1min on 1min off. I am sorry if I was not clear about how many cycle is was on the site. For those of you doing this workout on your own it is only 12 min total, so 6 min of sprinting and 6 min of rest. Sorry for those of you who may have already done 24 min worth of running!
    I did the workout yesterday AM at MSU track with Andy, Grant and Melissa. We all ran around 300M per 1 min for a total distance of about 1700m.
    Share your distance to comments if you remember.


  5. Well CRAP, Matt Brown and I did this WOD at 5am Monday morning and did the 24 minutes. No wonder we about died. We made it 2.05 miles, so I would say a around one mile for the correct interval distance.


  6. Ran a little over a mile also, 240-260m each minute. I really like the dead end too, although that car that almost hit me because she decided she didn’t need to stop at the stop sign was a little unnerving!


  7. My sweet, sweet CFE-ers! I love you guys! Great work so far this week! I am really loving this time/max distance format!
    Good group today at 10 a.m.
    Ollis – around 1900m
    Jordan – around 2100m
    Bethany – around 1200m
    Nathan – around 1400m
    Kara – around 1500 m
    Mel – around 2000m
    Mary – around 1400m
    Natosha ——??—
    Jen Mitchell——??—-
    Jenny ——??—–

    Main thing? Putting in the hard work no matter what your distance is.


  8. Did TOSH at work on my lunch break today. Whew. Tough one.

    Round 1: 200m/:43; 400m/1:28; 600m/2:28
    Round 2: 200m/:42; 400m/1:30; 600m/2:30
    Round 3: 200m/:42; 400m/1:28; 600m/2:29

    Took some coaches advice and got my runs in first, little rest, and then WOD tonight at 4P, which looks like a total suck fest of suckiness. LOL.


    1. I only got through 2 rounds before time got me.

      Tosh x 2 rounds with am crew

      I was happy to see these are faster Tosh times than last time I did this workout.


  9. My 5pm’ers…. we had some fun with the DB snatch sprint WOD coming up at regionals, needless to say we scaled it down a bit! Here is what I have for those of you who gave me your times. Post your times to comments for future reference, we revisit Tosh on occasion! I will update the post with a “compare times to” link for the last time we did tosh.
    Abby (47, 1:55 3:03) (56 150 3:06) (51 153 2:54)
    Jess G (44 1:44 2:58) (55 2:10 -) switched to row
    Wayne (34 – – ) (36 1:40 2:36) (35 1:40 2:29)
    Angie (1:04 2:24 3:59) (1:13 2:44 4:15) (1:16 2:34 4:10)
    Leslie- row (59 2:07 3:22) (1:18 2:13 3:24) (1:07 2:29 3:26)


  10. Did the Tues CFE at home…I’ll guesstimate my distance at around 700m.

    Did the Thurs on the rower (Tosh)…times were around 50, 1:40, 2:45 as i recall.


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