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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2 thoughts on “WOD’s for the Week of 10/29

  1. Short Tosh tonight.
    Lily (21 44 1:37) (22 46 1:42) (23 48 1:45)
    Leslie (20 45 1:38) (22 46 1:41) (22 47 1:41)
    Anthony (17 39 1:30) (17 44 1:31) (19 42 1:33)
    Thursday we will sprint 1K repeats. Feel free to come out and warm up, do mobility and work some drills with us and skip the WOD if you are a HOA athlete.

    1. This is pretty awesome. I said I could feel that I haven’t been running in awhile, but it was cool to see that I actually still beat all of my 100 & 200 times from May. My 400 times were about 2-4s longer, but my overall time was faster by almost a minute.

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