WODs for the Week of 9/14

What A Weekend!

CFE Athletes Achieve BIG Victories in Local Race!

CFE Azalea

Matthew Scott–First Place Overall, 10k (39:47!)

Ron Bogart–Fifth Overall/First in Age Group, 10k

Coach Allison brought home an awesome recent personal best in the half marathon, with running partners Adam and Lacey!

Erik Cochran ran his first ever 10k! Coach Jen C, who’s struggled all summer with asthma, finally got her groove back and finished the 10k well under her goal time!

CFE Culligan Jen C

 

CFE Culligan AzaleaCFE Jen C Azalea

 

CFE Crazy Costume Run

Meanwhile, over at CFKids, the Crazy Costume Run brought a BIG crowd of eager kiddos and their parents!

Way to go, CFKids and Grant and Melissa Wistrom, for hosting/organizing yet another successful event!

This Week’s WODs 

“CrossFit Endurance Total”

Short Interval (Mon 5pm/Tues 10am):  200 TT, 400 TT, 800 TT, 1600 TT with 5:00 rest between efforts

C2: Row 250m TT, 500m TT, 1000m TT, 1600m TT with 5:00 rest between efforts

Long Interval (Thurs 10am/5pm):  5K TT

C2: Row 5K TT

Dogwood2

Hi. Remember this? Its just FIVE Saturdays away! Are you keeping up with your training plan?

Ok then. 😉

Love, Your Coaches

Announcements:

1.  Attn DOGWOOD RUNNERS: Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run. See you there!

2.  Stay tuned next week for our CFE Fall Racing Preview! Everything you need to know about upcoming local races! 3, 2, 1…GO!

3.  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…

4. 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! 🙂

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

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s