WOD’s for the week of 4/23

Kara and the 10AM group enjoying a beautiful spring day with 
some short interval sprints!

Short Interval (Mon 5pm, Tues 10AM): 10 x 100m TT with 10-20 pound weight vest, rest 2:00  (If you have a wt vest please bring it. This workout can be scaled by running without a wt vest if needed. We will be using wt vests or sandbags and sprinting at the dead end.)

C2:  10 x 125m TT with 10-20 pound vest, rest 2:00

Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 1000m, rest 3:00, hold efforts within 3-5 seconds (compare times to 2/27/2012)

C2:  3-5 x 1200m, rest 3:00, hold efforts within 3-5 seconds

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): 10M TT

The CFE Seminar is 6 weeks away!!! Are you signed up?????

* The Dropping Plates Fatal 5K is this weekend , checkout our Upcoming Events tab for info on this and other races.

13 thoughts on “WOD’s for the week of 4/23

  1. My first official CFE tonight! So exciting! Although my problematic calf made for a less-than-spectacular performance, I was super excited to just be there with you guys! I am seriously impressed with what a bunch of badasses you guys have become…holy smokes! Maybe next week, I can catch Capt. Koch. 😉 As…if.

    Great job, everybody!!!


  2. Tough little sprint session.

    8 rds and ran 17 for seven rds and one round at 16. Tightened up a little so got 8 good rds in tonight.

    Great class tonight and the vest added quite a bit of resistance tonight.


  3. Good work to my 5PM-ers on the wt vest sprints last night. Thanks for your patients with the limited vests and and learning how to make this WOD run smoothly with such a big group. Share your times to comments. For those of you who plan to do this on your own, I will leave the vests back by the endurance board. Please return them when you are done. -Elizabeth


    1. I was consistant between 22 & 23s. I feel like the weight vest threw off my form. I’m sure it takes some getting used to, glad I tried it.


    2. Times for 10 lb weighted 100m repeats:
      :16, :19, :17 x 6, :18, :16

      Thought I finally hit the 16 at the end, but turns out I did it my first time too! And next time I will not wear a tank top…those vests rub!


  4. Didn’t have a vest for the rower, and now I am curious if it would have made a difference.

    Times for wod #1, 04/24/12: .24, 26, 24, 23, 22, 22, 22, 23, 27, 23.

    This was rowing 125m. Was pretty consistent except for round 9. Kinda bonked.

    Loving the CFE rowing! Feel like it helps me with recovery while still getting a hard workout.


  5. Great work this week, runners! I love your dedication!
    The Tuesday 10 am runners did great with the added weight! Times for the weighted 100m varied from 12-25 seconds. Great workout. I am anxious to do it Saturday!!

    Today, had a good group to run the 1000m!

    Elizabeth: 4:02/4:04/4:12/4:11/4:10
    Jon F.: 5:47/6:00/5:58/-/- (c2)
    Ollis: 4:34/c2?/c2?/c2?
    Melissa: 4:50/5:01/5:26/5:04
    Rana: 4:37/4:36/-/-
    Emily: 5:26/5:43/5:50/-
    Natosha: 4:30/4:26/4:47/4:42
    Mel: 4:27/4:10/4:07/4:07/-?
    Mary: 5:21/5:44/6:00/-

    Proud of everyone for putting in the work. These longer intervals are great for you to get the confidence for your pace and for training your recovery times. Keep up the good work everyone!

    I video taped a few of you today. Give me a few days and I will get back to you on an analysis.

    LOVE you all! Have a great run! – kt


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