WOD’s for the Week of 3/4

pitterpat2

Last year CFE Springfield represented at the Pitter Pat 5K/10K in a big way. We brought home 5 first place finishes and had many participate and represent the gym. Don’t miss out on the fun this year! The Pitter Pat is March 23rd with a 5K or 10K option. Leslie Gloe has set up an envelope by the endurance  white board with registration forms. Sign up and leave $ in the envelope by March 16th for a group discount. Don’t miss out on all the fun. This is a great training opportunity  for all of you preparing for an upcoming 1/2 marathon this spring.

Short Interval (Mon 5pm, Tues 10AM):  400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

C2: 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates

Long Interval (Thurs 10AM, Thurs 5PM): 400, Rest 1 Minute, 800, Rest 2 Minutes, 1600, Rest 3 Minutes, 800, Rest 2 Minutes, 400

C2: 500, Rest 1 Minute, 1000, Rest 2 Minutes, 1600, Rest 3 Minutes, 1000, Rest 2 Minutes, 500

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Announcements:

1. 1/2 marathon training class 3/ 9 @ 8AM .

2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31- Don’t miss this! Awesome opportunity!

3. 3/9- Gladiator Run

4. 3/16 Sham Rox-15K & 5K

5. 3/23- Pitter Pat 5K and 10K

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2 thoughts on “WOD’s for the Week of 3/4

  1. Short-Interval on the rower today…
    500m TT 2:03
    250m x 4@ 1:03; then 1:04, 1:05, 1:03. Even though my times were still consistent, I was starting to slouch and resemble a wounded animal there toward the end. So I got off the rower. 🙂

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