WODs for the Week of 8/3

 

CFE Azalea Race Logo

Are You Registered for the 2014 Azalea Run?

September 13, 2014

This is a very popular annual event, with challenging courses and some pretty sweet swag! This one is sure to put your Endurance skills to the test! Sign up HERE…TODAY!

CFE Azalea Medals

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  8 x 400 with 90 seconds rest between efforts (hold 1-3 seconds)

C2: 8 x 500m Row with 90 seconds rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 10am/5pm):  Partner 5K”: Each partner must run each of the following intervals once – 300 Meters, 400 Meters, 800 Meters, 1000 Meters. Each partner will take turns (one rests while the other runs). The score is the total time it takes both partners to complete the 5K distance.

C2:  Partner 5K”: Each partner must row each of the following intervals once – 300 Meters, 400 Meters, 800 Meters, 1000 Meters. Each partner will take turns (one rests while the other rows). The score is the total time it takes both partners to complete the 5K distance.

CFE Foucher

Athletes Julie Foucher and Elisabeth Akinwale finish the “Triple 3” event at this year’s Reebok CrossFit Games. Foucher finished sixth with a time of 36:47. The event? Row 3000m, 300 double unders, run 3 miles.

Expect to see this one someday soon at a CFE class near you. 😉

Announcements:

1. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 

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