WODs for the Week of 7/23

Another week of hot temps! Are you drinking enough water? Please take the time to watch this video from Max at CFE on hydration.

Short Interval (Mon 5pm, Tues 10AM): ):  6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

 Long Interval (Thurs 10AM, Thurs 5PM):   “Lactate Shuttle”- 1000m rest 2:30, 1200m rest 3:00, 1600m cool down (scale distances as necessary to maintain times around 5:00, 6:00 and 7:00 for each distance written)

C2: “Lactate Shuttle”- 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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): 8M TT


1. Urban Orienteering Race 8/3/12

2. Tiger Tri- 8/10/12

7 thoughts on “WODs for the Week of 7/23

  1. My 5PM runners…. awesome work yesterday on the short interval WOD. I love this WOD so very much because of how hard it pushes you! Please post your average 100, 75 or 50 meter times to comments if you were able to catch them.
    I did the WOD this morning and I am quite proud to say I hung on RX’d the whole time at 100M! I thought I was going to have to scale back this go round by I managed to hang on for the 12 min of running. My times ranged between 22-28 sec/100M.


  2. 10 am runners!
    Johnny, Jen C., Brooke, Lynn (first time!), Cindy! Nice work really pushing through, especially the 6:00. This is a really good CFE workout and a good drill for pushing your endurance! Watch it translate on Fran, and chipper WODs, as well as races! Great work!!!

    I hope to wake up early and do this one this week!



  3. Stuck around today and did the C2 short interval training today.

    Averaged about 125 meters per 30 second interval. I am sure run was tougher but the row was tough at the end and had me breathing hard.


  4. So, KT was gracious enough to come in today at NOON (people–its hot at noon) and do the long interval with me, since I work tomorrow. Thanks, KT!!! Last time I did this I got 5:03, 6:37, and 9:20. Today my strategy was to pace my 1200 a little better so that I wouldn’t be so spent for the mile. So today I got 5:03, 6:54, then…wait for it…10:59! Whaa?!?!? I seriously crashed and burned in that heat. I was wishing for oncoming cars to run me over and put me out of my misery. Ridiculous. Despite hydrating myself to the point of water intoxication prior to my run, I just couldn’t hang. So, demoralizing as that was–it is supreme motivation for next time, and all the more reason that I will religiously continue to come to CFE every week, particularly long interval days. 🙂


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