WOD’s for the Week of 10/1

Some of the ladies who competed in The Warrior Dash this past weekend in St. Louis, MO! Congrats to all the runners who ran it!!

Short Interval (Mon 5pm, Tues 10AM): 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other

C2: 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other

Long Interval (Thurs 10AM, Thurs 5PM):  3 – 6 x 800m w/ 3 min rest, hold each split within 3-5 sec of each other or foul- coaches pick 🙂

C2: 3 – 6 x 800m w/ 3 min rest

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 @ 85% of 5k TT pace

ANNOUNCEMENTS:

1. Saturday 10/6- CFE HOA Training Clinic #4 8AM-9AM at CFS-west. Check the blog Friday for the WOD.

2. Panther Run THIS Sat 10/6- 5k and 12K- Go, represent, win prizes, dominate CFE style!

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4 thoughts on “WOD’s for the Week of 10/1

  1. Yes, 200’s again this week BUT 10 of them! 5PM crew was strong and consistent tonight.

    Brian 43 42 41 39 40 40 40 38 40 38
    Jason 35 34 35 35 35 35 35 35 36 35
    Tina 57 58 57 57 60
    April 43 42 41 41 42 42 43 43 44 44
    Jess 41 41 40 39 40 40 41 42 41 41
    Lily 43 43 42 42 43 43 44 44 44 43
    Barbra 39 40 38 39 39 39 40 42 41 39

    Don’t forget Tough Mudder deadline is this week. Join Brian and Coach Chad’s team! Email Brian at kchfan@gmail.com for more info.

  2. Great Tuesday 10 a.m. class!!!
    10x200m

    Meggin – 43/41/40/40/40/40/40/39/40/37
    Mary – 44/41.5/39/40/44/44/45/44/43/42
    D – 39/36/36/37/38/38/38/38.5/39/36
    Tosh – 43/43/41/41/42/41/41/40/40/34
    Justin – 39/36/35/36/36/35/36/36/34/40
    Ronessa – 44/42/41/41/40/37/39/42/42/41
    Andy – 35/34/32/33/34/35/35/36/34/34
    Cindy – 42/40/40/41/41/42/42/42/41/42

    Good work to the newcomers!

  3. Interesting CFE class today!
    Mary, Meggin, Alissa and myself….maybe it because it’s Thursday, or lack of mojo, but we struggled through 3 efforts and called it. Spent the last 15 minutes on mobility and the importance of rest days. 🙂
    3:22-4:10 on times.

  4. Thurs AM ladies… you still owe a foul for not keeping those times in a 3-5 sec window!
    Thursday PM group was small but strong. Jason and Tina held their times tight but not tight enough and paid up with a 30 GHD/sit-up for time penalty. Good work guys!
    Jason 3:01-3:10
    Tina (600’s) 3:42-3:50

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