2012 Olympic track and field events kick off this week on August 3rd…. tune in for some examples of amazing running form and skill!
Short Interval (Mon 5pm, Tues 10AM): Hill repeats on the bridge with 10 seconds rest x8. (Athletes will begin at the bottom and sprint up and over the bridge, rest 10sec and repeat x8)
Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds
C2: 3 x 1250m, rest 2:00 between, hold splits 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): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds
11 thoughts on “WOD’s for the Week of 7/30”
Nice intervals tonight.
Not one, or two, but three interval runs.
Good class tonight and got a drop in by KT.
WOW! Had a free night (without my kids) so I decided to WOD BOMB the 5 p.m. CFE group! Chad, you are a great coach and have some great ideas! I’ll admit, I grumbled about the three sprint workouts, but you know what’s best for us…much appreciated! Thanks for letting me crash with your 5 p.m. group!
Great efforts by all on a hot night. I like climbing that bridge!
Have a great run!
One of the best and most fun classes I’ve been to yet. Got to run with KT. Brian and I came up with some great t-shirt ideas, and Chad got us through a lot of great sprints. The bridge was kind of fun.
“I don’t always stop, but when I do it’s for 10 seconds.”
Yes Scott I think we have a shirt idea on the horizon. Great slogan.
I have a shirt slogan idea.
This could be an epic t-shirt.
Scott!!!!!! I am on the shirts!
Sounds like I missed some fun on Monday night! Andy and I are out in our beautiful home town in Coloroado! We have suffered through evening temps of 70 deg with no humidity, slept in and caught a WOD at a local CF together today. It’s been a rough trip so far but we will endure and be back next week. Miss you guys. – Elizabeth and Andy!
Elizabeth! Sounds rough! LOL! We miss you, too! Enjoy!
B Rice – let’s hear the slogans!!
Today, Andy and Cindy for long intervals!
Nice work you two!
Andy recovered and did 8 tabata sprints on the bridge as well…solid!
Have a great run!
Hoping to see a lot of you guys tomorrow night at The Urban Orienteering Race! Wear your CFE shirt if you have one!
New shirt idea:
Make the CFE Springfield logo similar to the
dos seques logo.
On the back have the dos seques guy saying
“I don’t always stop, but when I do it’s only for 10 seconds!”
Think it’s a great shirt idea.
Think like a yellow shirt and same material as our endurance shirts.
Also me and Barb ran the long intervals tonight. Hot night out.
Love the warmup Chad. Creative ideas and tough.
4:55 legs were mush in this one.
Great job to Barb tonight also. She rocked it.
Didn’t want to wait for the 4p WOD on Wednesday when I got off work early, so I ran on my own. It was so hot & muggy that I promised myself a 25 burpee penalty if I didn’t hold my times. Especially the last rep.
5:06, 5:06, 5:04
I love how CFE has taught me consistency….as long as I don’t put on my iPod!
Strong work at the 5 PM Endurance classes this week. You guys have been working hard and it is definitely paying off. GREAT idead for the shirt. Got to love the Tabata….