WODs for the Week of 7/16

The 2012 Crossfit Games opened up this year with a triathlon showing us again how applicable endurance training is to athletes of all disciplines. Have you ever considered doing a triathlon? The Tiger Tri is coming up 8/10/12, a great race for beginners and experienced triathletes.

Short Interval (Mon 5pm, Tues 10AM): ): 5 x 400m with 1:00 rest, 2-3sec faster than last week

C2: 5 x 500m with 1:00 rest, 2-3sec faster than last week

Long Interval (Thurs 10AM, Thurs 5PM):  3 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between

C2: 3 x 1000m @ 2-3 seconds faster pace than last week with 2:00 rest between

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): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M


1. 7/21/12- Bentley Fund 5K this weekend

13 thoughts on “WODs for the Week of 7/16

      1. I’m sorry I missed that Brian. Hopefully someone snapped a picture. We had sick ones at home but we truly missed the run. It has done wonders for me with the regular WODs. Can’t wait to see what more time will bring.


  1. Little breakthrough tonight for me on form. On my fourth run to tonight, was getting a little gassed and with 200 m left I concentrated on my form and pushed thru the wall to get thru to meet my time. Guess the drills kicked in. The light bulb was flickering a little bit for me.

    But loving the 400 m runs and can’t question the results for me. Thanks CFE.


  2. Brian your form looked awesome last night as did your skirt! Here are your monday night times for 5×400. Some runners missed last weeks WOD so we made up last weeks WOD.

    Brian (goal pace 1:40) 1:40, 1:40, 1:41, 1:40, 1:37
    Jason 1:13 TT (goal pace 1:31) 1:27 1:31 1:31 1:34
    Barbra 1:26TT (goal pace 1:47) 1:48 1:44 1:47 1:47
    JJ 1:54 TT (goal pace 2:23) 1:55 1:50 1:50 1:50


  3. Working evenings again…I will say that it is much nicer at 8:00 in the morning on a trail in the shade than in the 100 degree heat behind the Box in the sun!
    (“Goal time” = 1:52)
    1:51, 1:50, 1:48, 1:50, 1:49


  4. Tuesday, 10 am runners!
    5x400m, 1:00 rest in between (faster by 2-3 seconds, goal!)

    Alissa: 139 TT/150/200/201/154
    Cassie: 136/127TT/142/143/140
    Jen C.: 140/150/200/202/201

    Great job to new runner, Cassie! She’s fast peeps!
    Jen C. your running form is really looking good these days. Good job putting in the work!
    Alissa! I know how much you hate running. You are doing so good putting in the time and effort. Keep bringing it.

    I did the intervals at noon.
    141/142/142/142/143 (that last one was tough!)

    HAVE A GREAT RUN! See you Thursday!


  5. I showed up to coach the 9 at East yesterday but we had no takers! If you guys have not been over to East yet, go check it out. New equipment, lots of space, nice breeze going through the gym!
    So, with no 9AM to coach I decided to do last weeks 400MTT, 4x400M with 1:00 rest @ 75%. Its no surprise that I am running for two now…. I just keep getting slower and slower! For all you guys out there who have been chasing my times…. now is your time, enjoy it!
    400M TT 1:38
    75% goal pace-2:03
    1:52 1:59 2:02 1:56


  6. 5PM long intervals- It was gentlemen only tonight at CFE. I felt a little out of place 🙂 Good work boys, here are your 800’s

    Jason R 800M TT-2:41 (goal pace 3:29) 3:05 3:21
    Fred 800M TT- 2:47 (goal pace 3:31) 3:07 3:22
    Jason B 3:31 3:44 3:39
    Brian 3:42 3:39 3:38


    1. Good job guys. Missed it again. Bronchitis has hit the Taylor household. We’re very anxious to get back next week.


  7. Had a great morning at the 10am yesterday! I wasn’t able to establish an 800 TT last week, so used my first run as a TT–3:43, a :13 PR! My pace goal was 4:20. Next two runs were 4:07 and 4:30. So, my goal is split consistency on long interval days. I seem to fall apart on the successive runs. Working on it, though, and definitely feel like I’m beginning to make progress! Thank you, coaches!


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