WODs for the Week of 2/1

CFE run collage

Sarah, Stephen, and Coach Allison hit perfect strides during last week’s short interval. Great job, runners!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 20 x 100 with 60 seconds rest between efforts

C2: 20 x 125 with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, Rest 3 Minutes, 1000, Rest 2 minutes, 800

C2: 800m Row, Rest 2 Minutes, 1000m Row, Rest 3 Minutes, 1200m Row, Rest 3 Minutes, 1000m Row, Rest 2 minutes, 800m Row

Mobility Focus: “Runners’ Shoulders” with Kelly Starrett and Brian MacKenzie

 

Announcements:

1. Training for a Spring half marathon? You should ideally be training NOW! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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!

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