Straight Up Hard Work Last Week at CFE!

The Wistrom Family, Erik, and Cindy during last week’s long interval, and SUPERSTAR Jen T plowing through a grueling Dogwood Prep WOD on Saturday! Thanks to ALL of our athletes for working SO hard every week! You guys ROCK!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  200, 60 seconds rest, 200, 50 seconds rest, 200, 40 seconds rest, 200, 30 seconds rest, 200, 20 seconds rest, 200, 10 seconds rest, 200, 20 seconds rest, 200, 30 seconds rest, 200, 40 seconds rest, 200, 50 seconds rest, 200.

C2: WOD as above. Replace 200m run with 250m row.

Long Interval (Thurs 10am/5pm):  Team WOD–“Bear Complex Relay”:  Athletes are grouped into teams of three. All members of the team complete each station, in order, one at a time. Each athlete must complete a station before the next athlete can begin working on that station. The clock stops when the last athlete on the team completes the last station.

For Time:

Station 1: 15 Reps of this Complex [Deadlift, Power Clean, Jerk, Back Squat] (115/75)

Station 2: Run 800 Meters

Station 3: 30 Pull Ups

Station 4: 9 Reps of this Complex [Deadlift, Power Clean, Jerk, Back Squat] (115/75)

Station 5: Run 600 Meters

Station 6: 20 Pull Ups

Station 7: 6 Reps of this Complex [Deadlift, Power Clean, Jerk, Back Squat] (115/75)

Station 8: Run 400 Meters

Station 9: 10 Pull Ups

C2:   Team WOD–“Bear Complex Relay”:  WOD as written above. Replace runs with row distances as follows:  1000m, 750m, 500m

Congrats to CFS’s Ron Bogart and friends for taking 1st Place in their age division at this weekend’s Republic TigerTri!

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!