WOD’s for the Week of 7/9

Crossfit Springfield’s team The Young and The Rest of Us at the Color Run in Kansas City last weekend. Nice work ladies.

Short Interval (Mon 5pm, Tues 10AM): 400m TT (time trial), rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between

C2: 400m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

Long Interval (Thurs 10AM, Thurs 5PM): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

C2: 1000m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

How to calculate 75% of your TT pace: Take your TT time and multiply by .25. Then add that number to your TT time. Figure the min/sec.
Example: 1:17 TT= 77 (seconds) x.25 = 19.25
add 19 (or 20) to the 1:17 time. 96.25 seconds, or 1:36 would be 75%.

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):  10k TT

Announcements:

1. This is the beginning of a new 8 week training cycle for CFE Springfield. Come out and join us and see what CFE is all about.

2. 7/21/12 Bentley Fund 5K 

3. Crossfit Games this weekend! Check out all the action HERE . Crossfit Springfield’s Cindi Little will be representing in the Masters division, make sure to wish her luck if you see her.

Advertisements

9 thoughts on “WOD’s for the Week of 7/9

  1. It seems as though the math may have scared away a few runners tonight! We had a small group come out and enjoy the cooler afternoon weather. Everyone did awesome with holding to their %75 goal times, very proud of you guys! Here are your times 5PM’ers-

    Brian TT1:24 (1;48, 1:42, 1:44, 1:43)
    Beth TT 1:36 (1:57, 2:04, 2:03, 2:03)
    Allison TT 1:39 (1:58 2:04, 2:06, 2:07)
    Angie TT 2:05 (2:18, 2;23, 2:33, 2:33)
    Scott TT 1:36 (2:00, 2:03, 1:58, 2:00)

  2. Elizabeth–you’re math was probably scary because it’s incorrect? LOL
    I ran mine this am because I am working evenings this week.
    My 400 TT was 1:29 (or 89s). So my goal pace was 1:51 (not almost 3 min!!)
    Either way…it was HARD to SLOW DOWN! I can’t believe I just said that phrase!
    1:39, 1:41, 1:51 (yay!), 1:45 (closer)

  3. Yeah, the math?
    We figured it out when we did it this morning. Take your TT time and multiply by .25. Then add that number to your TT time. Figure the min/sec.
    Example: 1:17 TT (by Jen Greer, NICE!) 77 (seconds) x.25 = 19.25
    so we add 19 (or 20) to the 1:17 time. 96.25 seconds, or 1:36 would be 75%.

    Mark 1:22 TT
    Ryan: 1:24 TT
    Jen G.: 1:17 TT
    Libby: 1:25 TT
    Ben: 1:22 TT
    Zach: 1:30 TT

    All of the runners were staying near their 75%, I had a hard time keeping all the times and recalculating. Good work today on pacing, regardless!

  4. Yeah…… about that math! Thanks for letting me look like a fool for the past 48+ hours guys! Sorry. The formula comes straight from the CFE site not sure how I managed to screw it up but sorry for any confusion. Good work to all on your math and running skills this week 🙂
    -Elizabeth

  5. Did this one on my own this morning.
    TT 1:39, which sets my pace at 2:03.
    1:50 (Oops! Too fast. Fast = A term used loosely to describe my running)
    2:04
    2:04
    1:59

  6. Good work Thursday at 5 p.m. Group!

    Jason – 3:11 TT, 3:26, 3:28
    Jennifer – 3:43 TT, 4:08, 4:23
    Scott – 3:42 TT, 4:!2, 4:50

    Keep up the good work!
    NIce leading the 5 p.m. for a change!!
    Have a great run!
    Love, KT

    1. Finally got to this one on my own this morning.
      3:30 TT, 4:14, 4:02 (goal 4:22) I thought I was poking along!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s