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



10 thoughts on “WOD’s for the Week of 10/22

  1. Yay KT!! Congrats girl!!

    Congrats to Jen Taylor who placed first in her division this weekend at the OC Run in Ozark. Her 11 year old son Hayden also got 5th overall.

    I’m proud of all the Taylor girls!! Nice work ladies. Jen I am one proud husband:)


  2. Lessons in endurance and pacing tonight! You guys did awesome. Thanks for all the hard work you guys are putting out there. You are all going to do awesome at HOA this year. So proud!

    Scott 1:36 1:36 1:36 1:28(?)
    April 1:44 1:44 1:47 1:46 1:51
    Jess 1:39 1:39 1:38 1:35 1:41
    Jen C 1:43 1:46 1:50 1:51
    B Rice 1:28 1:28 1:28 1:24
    Heather 1:34 1:35 1:36 1:37


    1. Sorry Elizabeth, working for the government has made my penmanship turn to crap. My last one was 1:36 as well. Cadence was key tonight!! Great class. Brian Rice will always be a hero of mine!


  3. Great Job Jen. Proud of you and your son’s accomplishments. Scott your too nice. Like I told you, this time next year you will be whipping me in the WODS and Endurance. Shout out to the Taylors for kicking some ass.

    Nice little endurance class before HOA. Held my times tonight and even close to my PR in the 400. Sometimes the light bulb comes on about my form.

    Thanks for the constant push and correcting me on my form Elizabeth and Chad.


  4. Great work this morning! 4x400s
    Meg – 136/130/131/133
    Mary – 136/133/137/145
    Tosh – 127/129/127/129
    Justin – 120/125/129/124
    Ronessa – 142/138/135/140
    JJ – 145/137/133/131

    Check back to see older 400 times – track your progress!


  5. Good job on the 1000’s today!
    Warmed up with a 600m jog and 4x40m sled pushes @165#
    Dynamic and drills followed by:
    Alissa – 442/443
    Rana – 440
    Bethany – 519/529
    Steve (first time!!) – 617/644

    Mobility work on hip flexers, gluts, and hamstrings!


  6. My hands are still numb from tonight! I would be interested to know the temp difference between our AM and PM class today! Jess and April toughed it out and put in some solid 1K repeats. Nice work ladies
    April 5:08 515 5 5:18
    Jess 4:55 5:04 4:58


  7. Had to do my long intervals after the noon WOD today. Not to rub it in, but it was much better outside this afternoon than it was last night:)

    4:36, 4:39, 4:34


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