WOD’s for the Week of 5/14

Alright CFE-Springfield, the t-shirts are ready for order! See the above pic for your choices. You can print your order form off the site by clicking on the following link:  CFE Order Form , or you can find order forms in the back of the gym where we meet for CFE. We will provide an envelope to place your order form and money on the bulletin board next the the white board. Please place cash or check attached to your order form in the envelope. Checks can be made out to Kristy Taylor .  Your orders must be placed no later than Monday May 21st. We will be picking up the envelope Monday morning, no late orders will be accepted. So hurry up and get your CFE shirt and start representing this summer!

Short Interval (Mon 5pm, Tues 10AM): 8x150M with 10sec rest. This workout is intended to replicate a Tabata style workout of 8x20sec of work, 10 sec of rest. These will be all out efforts each time. If done correctly this workout although very short is a tough workout. GO HARD!

C2:   8 x 150M with 10 sec rest

Long Interval (Thurs 10AM, Thurs 5PM): 5x800M hold 3-5sec or foul. Rest 3:00. Foul= 60sec squat hold followed by 25 burpees for time, so there is some big incentive to really work on your pacing. If your intervals are outside of the 3-5 sec window you will perform one round of  the foul following the completion of the WOD.

C2: 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts. See above for foul.

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

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8 thoughts on “WOD’s for the Week of 5/14

  1. Put my shirt order in tonight. I put 20 bucks in the envelope on the clipboard. I wrote my name on the envelope. I got my CFS Reebok shirt today. Can’t wait for my endurance shirt now.

  2. Tough Long Interval on Thursday.

    5 rds 800 meters: (3:00 minute rest)
    3:51, 3:49, 3:51; 3:46; 3:41

    One penalty. Squat into Burpees suck. Jus Sayin.

    Thanks to Chad for pushing me last night.

    1. (darn phone!) I’m usually pretty consistent, but my times were crazy yesterday! Don’t know if it was because I was running on the trail with headphones?? And besides the first one, i was consistent depending on the direction i was running (I ran the full 800 out & the full 800 back) Anyway….I definitely had to do the foul! Also, burpees on the concrete running trail = weird bruises on knees!

      3:56, 3:50, 3:40, 3:50, 3:41

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