WODs for the Week of 10/26

CFS HOA Masters

Congratulations CFS Masters! Back-to-Back Champs!

CFE HOA girls

CFE HOA six pack CFE HOA snatchtastic

 

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Short Tosh”–3 rounds for time: 100m, 200m, 400m with 1:1 work:rest

C2:  “Short Tosh”–3 rounds for time: 125m Row, 250m Row, 500m Row with 1:1 work:rest

Long Interval (Thurs 10am/5pm): “Tosh”–3 rounds for time: 200m, 400m, 600m with 1:1 work:rest

C2: “Tosh”–3 rounds for time: 250m Row, 500m Row, 750m Row with 1:1 work:rest

 

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

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!

Congrats to ALL of our HOA Athletes! Inspiring efforts this weekend!

HOA! HOA! HOA!

 

WODs for the Week of 10/19

DOGWOOD CANYON BRINGS THE PAIN…

CFE Dogwood Group

…And Our Athletes SLAY It Anyway! Some of them TWICE!!

HUGE Kudos to ALL who tackled the long (like, waaay long), hilly, and treacherous courses at Dogwood Canyon this weekend!

Here’s some more sweet pics…

CFE CFS Coaches CFE Taylors Dogwood CFE Dogwood Fast Girls CFE David

CFE Athlete David Evans, who trained hard for Dogwood…matter-of-factly declared after the 15k that he would not be returning the following day for the 25k.

He showed up.

We knew you’d be back, David. 😉

 

A colossal high-five to those of you who completed “The Challenge” this weekend. You guys are the real deal…

CFE KT Dogwood

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  Three separate efforts–3 x Band Resisted Sprints, 3 x 5:10:5 Shuttle Runs (timed),

8 x 100m run with 10 seconds rest between efforts

C2:   8 x 125m row with 10 seconds rest between efforts

Long Interval (Thurs 10am/5pm):  1 x 1600, rest 3:00, 2 x 800, rest 2:00, 4 x 400, rest :90

C2:  1 x 1600m Row, rest 3:00, 2 x 1000m Row, rest 2:00, 4 x 500m Row, rest :90

CFE Most Improved

 We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

Submit YOUR nomination today to Coach Jen C at jencochran72@gmail.com!

 

Announcements:

1. HOA! HOA! HOA! Good luck, everybody!!!

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!

WODs for the Week of 10/12

HOA6 logo

HOA6! TWO WEEKS!

KT dogwood

DOGWOOD CANYON! ONE WEEK!

Are You READY???

 

This Week’s WODs   

Short Interval (Mon 5pm/Tues 10am): 8 x 400 with 2:00 rest between efforts (hold 3-5 seconds)

C2: 8 x 500m Row with 2:00 rest between efforts (hold 3-5 seconds)

Long Interval (Thurs 10am/5pm): 20-Minute AMRAP of hill repeats on the bridge

C2: Set up a C2 rower for 20 seconds on, 10 seconds off–and then have a Pace Boat at 70m per 20-second interval. Row until you cannot beat the Pace Boat for said interval.

 cfe hillseeking

Announcements:

1.  We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

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!

WODs for the Week of 10/5

Congrats to all of the CFS/CFE Athletes Who Took Part in the 2014 Panther Run this Past Weekend!

Lots of BIG Finishes!!!

 

CFE Angie B

CFS Athletes Katie Abbey and Angie Belk race toward the finish, nabbing 3rd and 2nd place 10k divisional finishes, respectively!

 

CFE Panther Girls

CFE Athlete Summer Rund (far right) placed 1st in her division, and 3rd overall female in the 10k!

CFE Panther Run

Coach Chad placed 3rd in his division in the 15k, and Coach KT placed 4th in her division in the 5k! 

Great Job, Everybody!

 

This Week’s WODs 

 

 

Short Interval (Mon 5pm/Tues 10am): 20 x 100 with 1:00 rest between efforts (hold 1-2 seconds)

C2: 20 x 125m Row with 1:00 rest between efforts (hold 1-2 seconds)

Long Interval (Thurs 10am/5pm): 4 x 1200 with 3:00 rest between efforts

C2: 4 x 1200 Row with 3:00 rest between efforts

CFE Fall path

Get outside and RUN, people!!! This weather is the BEST!

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.  We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

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!