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

 

 

 

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