Month: October 2012

WOD’s for the Week of 10/29

* Happy HOA Week Endurance Athletes!!!

Many of you have been training with us in prep for this week. I am confident that you will see the benefits of your endurance training in your WOD’s this coming weekend. This week in class we will be spending a solid amount of time on mobility  and will be offering both SI and LI workouts in a “tapered” or scaled fashion for our HOA athletes. For those of you not competing we will still run class as normal and push you through the workouts with a higher intensity than our HOA athletes. Come out and run with us this week to keep your body active in prep for HOA.

Short Interval (Mon 5pm, Tues 10AM):  “Short Tosh” 3x (100M, 200M, 400M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (100m in 20s, rest 20s, 200m in 35s, rest 35s, 400m in 1:30, rest 1:30, etc.) Compare times to 4/30

C2: ” Short Tosh” 3x (100M, 200M, 400M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (100m in 20s, rest 20s, 200m in 35s, rest 35s, 400m in 1:30, rest 1:30, etc.)”

Long Interval (Thurs 10AM, Thurs 5PM):  3-6x 1000M Rest 3:00, hold 3-5 sec, scale distance as needed to run maintain around a 4:00 pace/interval.

C2: no rowers…. get outside and run 🙂

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): 15k @ 90% 10k TT pace

ANNOUNCEMENTS:

1. It’s HOA week!!!!! If you are not a competitor come out and volunteer or come cheer on the many awesome CFS teams!

2. Bass Pro marathon and 1/2 marathon 11/4

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WOD’s for the Week of 10/22

 

A huge congrats and high five to CFE Coach KT on taking first place in her age division this past weekend at Dogwood!

Short Interval (Mon 5pm, Tues 10AM):  4-8 x 400m, rest 1:30, hold within 3-5 seconds

C2:  4-8 x 400m, rest 1:30, hold within 3-5 seconds

Long Interval (Thurs 10AM, Thurs 5PM):  2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds

C2:  2-6 x 1200m, rest 2:00-3:00, hold 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): 7M TT pace

ANNOUNCEMENTS:

 

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FINAL CFE HOA Training Clinic -#6

 

Tomorrow is our final CFE HOA Training clinic. Below you will find the partner WOD we will do. We will meet at 8AM as we have in the past. We will warm up with running drills and re-cap a lot of the things we have learned the past 6 weeks. We will also be doing another video review of runners to analyze how far you have progressed in your running form. Thank you to all of you who have trained with us the past 6 weeks. We hope to offer another CFE clinic in the spring time similar to what we have done the past 6 weeks. CFE classes are held on Mon/Thurs at 5PM or Tues/Thurs at 10AM if you are able to join us to continue to improve your running and endurance.

Short Interval Partner WOD: Sprints Gone Bad

6 Rounds for time…

5-10-5 Shuttle Sprint

25 Meter Band Resisted Sprint

100 Meter Sprint

100 Meter Backwards Run

100 Meter Buddy Carry

Rest 60 Seconds

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WOD’s for the Week of 10/15

Congrats to all our Tough Mudders this past weekend!

Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

C2:  4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

Long Interval (Thurs 10AM, Thurs 5PM): 2 – 4 x 800m, rest 5:00, hold within 3-5 seconds

C2: 2 – 4 x 800m, rest 5:00, hold 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): 5k @ 10k TT pace

ANNOUNCEMENTS:

1. Saturday 10/20- FINAL CFE HOA Training Clinic #6 8AM-9AM at CFS-west. Check the blog Friday for the WOD.

2. Running with Convoy 5K and Rundie 5K– Saturday 10/ 20

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CFE HOA Training Clinic #5

CFE HOA Training Clinic #5 is tomorrow morning, Saturday October 13 from 8AM-9AM. This is clinic #5 of 6 in our series of endurance based work outs geared towards HOA athletes and those looking to improve their running form and endurance. Tomorrow is our favorite of the team style workouts. Thelma and Louise or The Girls on the a Run is a mile run with several of your favorite girl WOD’s sandwiched in between. A scaled version of the WOD will be available to teams needing to scale. We have throughly enjoyed offering these clinics to those who cannot normally make our class times and we are seeing improvements in running form week after week. Thanks to all those who have participated thus far. See you tomorrow morning.

“THELMA & LOUISE”

Athletes are grouped in teams of three. All athletes on one team will use the same weight for the WOD. The WOD begins with a Barbell, 2 weight plates (45/25), and two collars.

As a team, run 400 Meters carrying the barbell, weight plates, and collars.

As a team complete 30 Clean & Jerks (135/95).

As a team, run 400 Meters Carrying the barbell, weight plates, and collars.

As a team complete 30 Snatches (135/95).

As a team, run 400 Meters carrying the barbell, weight plates, and collars.

As a team, complete 30 Back Squats (135/95).

As a team, run 400 Meters carrying the barbell, weight plates, and collars.

As a team, complete 30 thrusters (135/95)

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WOD’s for the Week of 10/8

 

Dr Dave, Cindy and Jen C represent at the Panther Run! Nice work guys. 

We are changing things up a bit this week at CFE (we aim to be constantly varied as well!) Mon/Tues we will perform the hero WOD “Bradley” for our short interval workout. This workout is interval based with 100M sprints, pull-ups and burpees. U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 

Short Interval (Mon 5pm, Tues 10AM): “Bradley” 10 rounds for time: sprint 100M 10 pull-ups, sprint 100M, 1o burpees, rest 30 sec

C2: “Floating Bradley” 10 rounds for time: row 100M 10 pull-ups, row 100M, 1o burpees, rest 30 sec

Long Interval (Thurs 10AM, Thurs 5PM): 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 seconds

C2: 2 – 4 x 1000m, rest 3:00 hold splits within 5-7 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): 10k TT

ANNOUNCEMENTS:

1. Saturday 10/13- CFE HOA Training Clinic #5 8AM-9AM at CFS-west. Check the blog Friday for the WOD.

2. Tough Mudder this Saturday!

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CFE HOA Training Clinic #4

 

Beautiful form last weekend during clinic #3! Thanks to all those who joined us for Parter Tosh last weekend.

The CFE HOA Training clinics are well underway and have been an awesome success so far. We have continued each week to work on improving our skills in running and also worked on our general endurance throughout a WOD. We hope you have all gained something from this time. This week we will meet Saturday morning at 8AM as usual for Clinic #4. Below you will find the WOD for Sat morning. A scaled version of the WOD will be available for athletes who are newer to CF. We will start with a brief warm-up run, review running drills and review the movements in the WOD below offering ways to scale for intensity and safety. CFE coaches Chad and KT will be your leaders for the clinic while Coach Elizabeth will be out “wogging” along side fellow CFE athletes at the Panther Run. We hope to see you at either event Saturday morning. 3-2-1 Run!

“RANGER BUDDY”

Both athletes must begin each run together and return from each run before either can begin working. Only one athlete may work at a time.

In teams of two for time:

Both athletes run 800 Meters

As a team, complete 100 Hand Release Push Ups; Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 Box Jumps (24”/20”); Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 KB Swings (55/35); Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 Power Snatches (75/45); Only one partner works at a time.

Athlete 1: 400 Meter Buddy Carry

Athlete 2: 400 Meter  Buddy Carry

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