WODs for the Week of 8/30

 Congrats, Team GeriatRX!!!

Third Place podium finish–Gateway Garage Games!

This Week’s WODs

Short Interval (Mon 5pm/Tues 6am):  HOA PREP TEAM WODTeams of 315 minute AMRAP: Each partner starts on a different AMRAP and switches every five minutes. Your score is the total number of reps for all athletes on all AMRAPs.

A–50m sled pull (4×45/3×45), 10 burpees

B–10 cone touches (20ft spread), 10 DB thrusters (2×40/2×25)

C–100m sprint, 10 KB swings (70/55)

C2:   TEAM WOD as above (sub 125m Row for 100m run on part ‘C’)

Long Interval (Thurs 6am/5pm): 5 x 800 with 3:00 rest between efforts

C2:  5 x 1000m Row with 3:00 rest between efforts

Half Marathon Training Wk 7: 10 mile tempo run at 80% of 10k TT pace (week 3)

Dogwood Training Wk 7: Sandy…Plus a 5k“–Lunge to the stop sign and back (300m) with a sandbag, run a 5k

Sandy1

Sandy. Sure, she seems like a nice girl.

You were wrong about Sandy.    sandy2

Announcements:

1.  THIS WEEK marks the beginning of an all-new 12-week CFE cycle! You can expect some sweet partner/team WODs early in the cycle, to have your team ready for HOA! 🙂

2. Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

3. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

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

 

WODs for the Week of 8/23

“Team Gretchen”

Thank you, thank you to our CFE peeps for coming out to support Lindsay’s friend Gretchen, her family, and all those who are affected or have been affected by mental illness and/or suicide. It was a beautiful night. Thank you, Lindsay, for bringing us together–we love you.

This Week’s WODs

CrossFit Endurance Total!!!

Short Interval (Mon 5pm/Tues 6am):  200m TT, 400m TT, 800m TT, 1600m TT; rest 5:00 between efforts

TT–All-out efforts!

C2:   Row 250m TT, 500m TT, 1000m TT, 1600m TT

Long Interval (Thurs 6am/5pm):  5k TT

**NEW ROUTE** this week!!!

C2:  Row 5k TT

Half Marathon Training Wk 6: 3 x 5k with 5:00 rest between intervals; hold 30-60 seconds

Dogwood Training Wk 6:  Run at Busiek!

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Announcements:

1.  NEXT WEEK marks the beginning of an all-new 12-week CFE cycle! You can expect some sweet partner/team WODs early in the cycle, to have your team ready for HOA! 🙂

2. Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

3. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

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

 

 

 

WODs for the Week of 8/16

Races, Races, and…image

Congrats Ron Bogart, Lisa Schwarz, and Hannah Bartley for conquering the Pikes Peak Marathon today!!!

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MORE Races!!!

 Congrats to all of our CFS athletes who accomplished GREAT things this weekend!!

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Danny Perches couldn’t settle on just ONE ‘1st in Age Group’ medal on Saturday…he took TWO! TWO races!!! ONE day!!!

You’re AMAZING, Danny!!!

 Speaking of races…

LOTS of big races coming up, peeps! Are YOU signed up??!

Sat 8/22  Illuminate the Darkness 5k–Join “Team Gretchen” and light up the night!

Sat 9/12   Azalea 5k/10k/Half Marathon

Sat 10/3   Panther Run 5k/10k/15k

️Sat 10/17-Sun 10/18  Dogwood Canyon

Sun 11/1   Bass Pro Marathon Weekend

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How are those training runs coming along??? The Stewarts are hard at work! 🙂

This Week’s WODs

Short Interval (Mon 5pm/Tues 6am):  3 x 400 with 2:00 rest, 4 x 300 with 90 seconds rest, 6 x 200 with 60 seconds rest

C2:   3 x 500 with 2:00 rest, 4 x 375 with 90 seconds rest, 6 x 250 with 60 seconds rest

Long Interval (Thurs 6am/5pm):  Partner 5k–Each partner must run each of the following intervals once:  300m, 400m, 800m, 1000m. Each partner must take turns (one partner runs while the other rests). 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:  300m, 400m, 800m, 1000m. Each partner must take turns (one partner rows while the other rests). The score is the total time it takes both partners to complete the 5k distance.

Half Marathon Training Wk 5: 5k tempo run at 10k TT pace (performed two weeks ago)

Dogwood Training Wk 5:  Two Rivers~approx 8 miles

Announcements:

1.  Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

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

 

 

 

WODs for the Week of 8/9

Super BAMFy Katie Logan seemingly wills the barbell to her grasp during last week’s grueling long-interval WOD. Way to go, Katie!

The lovely Amanda Reed demonstrating her beautiful deadlift form~bright and early at the 6a!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 5 rounds for time–50m Prowler push (4 x 45 M/4 x 35 F), Run 400m, 10 burpees

C2: 5 rounds for time–50m Prowler push (4 x 45 M/4 x 35 F), Row 500m, 10 burpees

Long Interval (Thurs 6am/5pm):  2 x 2 mile Time Trial (TT) with 5:00 rest between efforts

TT–All-out efforts!

C2: 2 x 2 mile Time Trial (TT) Row with 5:00 rest between efforts

Half Marathon Training Wk 4: 7 mile tempo run at 80% of 10k TT pace

Dogwood Training Wk 4:  Nature Center 2 x 2.25 mile Long Trail; 5:00 rest between efforts

CFE Liz

This week marks Liz’s last week at CFE, as she embarks on an exciting new journey~as a freshman at Boston’s Babson College! Best of luck to you, Liz! Come back and visit…and don’t worry…we’ll take good care of your mom while you’re away. 🙂

Announcements:

1.  Don’t forget!! Make plans to sign-up for the Illuminating the Darkness 5K, scheduled for 8/22! Join “Team Gretchen”–ask Jen C or Lindsay if interested!

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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

WODs for the Week of 8/2

dogwood canyonbass proGET BUSY, PEEPS!!!

How are your Dogwood and/or Bass Pro training runs going so far?? Post your results to the Facebook page! Don’t forget to connect with the group for some of your training runs!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 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 6am/5pm):  21 Deadlifts (225/155), Run 900 Meters, 15 Deadlifts (225/155), Run 1500 Meters, 9 Deadlifts (225/155), Run 2100 Meters

C2: 21 Deadlifts (225/155), Row 900 Meters, 15 Deadlifts (225/155), Row 1500 Meters, 9 Deadlifts (225/155), Row 2100 Meters

Half Marathon Training Wk 3: 10K Time Trial (race day effort!)

Dogwood Training Wk 3:  Prowler WOD (TBA later this week), followed immediately by 5K for time

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Announcements:

1.  Don’t forget!! Make plans to sign-up for the Illuminating the Darkness 5K, scheduled for 8/22! Join “Team Gretchen”–ask Jen C or Lindsay if interested!

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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