WODs for the Week of 5/29

Memorial Day Murph–Monday @10am, Kickapoo HS, Springfield

This Week’s WODs

*Cycle O/Week 4 of 12*

Short Interval (NO CLASS in observance of Memorial Day):  HERO WOD–“Murph”

Run 1 mile, 100 pull-ups, 200 push-ups, 300 air squats, Run 1 mile; you may partition reps as you like, run distances must be completed in their entirety at beginning and end of workout.

Total Distance:  3200m     Scoring:  For total time

Scaling:  Scale movements or distance as needed

C2:  WOD as above

Long Interval (Thurs 5:30pm):  “I Wanna Go Fast”

2 Rounds:  400m at moderate pace, rest 2:00, 400m at mod/fast pace, rest 2:00, 400m at mod/fast pace, rest 2:00, 400m at FAST pace

**Rest 2:00 between rounds

*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

Total Distance:    3200m       Scoring:  Score TWO separate rounds

Scaling:  Scale the number of rounds, or intervals as needed

WOD Notes—The “FAST” interval should be at your mile PR pace. The “mod/fast” intervals should be 2-3 sec slower than the “FAST” intervals.

WOD Math—go to http://www.coolrunning.com. Enter your mile PR time in the section ‘calculate pace.’ Change miles to meters, and enter 400. Now hit ‘calculate time’ which will give you your 400m FAST pace. Add 2-3 seconds to that time for your mod/fast pace. See below for an example…

 

C2:  WOD as above, with row distances set at 500m.

Announcements

1. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

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WODs for the Week of 5/22

Enjoying the New Cycle??? 🙂

This Week…We’ll Focus on AEROBIC CAPACITY and LACTATE THRESHOLD

Aerobic Capacity is the maximal amount of physiological work that an individual can do as measured by oxygen consumption. In other words–how good your body is at using oxygen efficiently, when faced with physical exertion. Good news! All the work you’re doing in the back lot is improving your aerobic capacity, both with running and during the WODs! Monday’s WOD will focus on developing your aerobic capacity, while Thursday’s WOD will push your limits by drawing you (and keeping you) very near to your lactate threshold. It’s gonna be a great week at CFE!

This Week’s WODs

*Cycle O/Week 3 of 12*

Short Interval (Mon 5:30pm):  Easy Always Gets Fast”

4 x 200 at moderate pace, with 200m easy jog following each interval

Rest 2 min

4 x 300 at moderate pace, with 100m walk following each interval

Rest 2 min

4 x 400 at moderate pace, with 60 sec rest between intervals

 

Total Distance:  4800m          Scoring: Your score is your total WOD time

Scaling:  Modify the number of intervals as needed

WOD Notes—All of your moderate paced intervals are at the same pace. Use your mile PR pace to determine your interval goals. It is recommended that you choose a 200m time for your opening set about 5 sec/200m slower than your mile PR pace.

WOD Math—Go to http://www.coolrunning.com. Enter your mile PR pace in the ‘pace’ section. Change the distance from miles to meters, then calculate your time (pace) for the 200, 300, and 400m distances. Now, add 5 seconds/200m for each distance. For example:

Your mile PR is 8:18. That works out to be a 1:01 pace for the 200, 1:32 for the 300, and 2:03 pace for the 400. Now add 5 sec to your 200 time, 5 sec to your 300 time, and 10 sec to your 400 time. Therefore, your goal (moderate) paces for this WOD are: 1:06, 1;37, and 2:13.

*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

C2:  WOD as above, though row your moderate paces AFAP. Row 200, then 100m recovery after each of the 200 and 300 intervals. Rest 60 seconds following each 400m row.

Long Interval (Thurs 5:30pm):  “Unknown Ending”

Part 1:  3 x 1600 with 2:00 rest between intervals

Part 2:  8 x 100m sprints with :30 rest between efforts

Total Distance:  5600m                   Scoring:  Score your mile times separately (three scores), then score a total WOD time for your 100m sprints, including rest time

Scaling:  Scale the distances and/or intervals as needed

WOD Notes—(from aerobiccapacity.com) The opening pace should feel comfortable, particularly on your first mile run. This workout has very little rest between intervals. The 100m efforts are controlled sprints. The rest time is short. They will be quite challening, as you’ll already have 4800m on your feet by the time you get to these high intensity intervals.

WOD Math—You should aim to run the 1 mile distances 60-70 seconds slower than your mile PR time. Again, the 100m efforts are controlled sprints.

C2:  WOD as above

Announcements

1. Looking for a little more mileage on Thursday night?? We can book it on over to Jordan Valley Park directly after class and join ‘Team YOLO’!

Sign up HERE for the Lost & Found of the Ozarks Memorial Event and 5K, scheduled for next Thursday, May 26th, at Jordan Valley Park! The 5K begins at 7pm. Support our dear friends Chance and Sherry Potts by joining ‘Team YOLO’ in memory of their son, Landon Chance Potts. When you join ‘Team YOLO’ you’ll save $5 on your registration! 

CFE BBQ Sunset

2. The 2nd Annual CFE BBQ is TONIGHT! Bring a side dish and lawn chairs! I’m not even making you run this year!!:)Instead…prepare yourselves a little friendly competition. #BADMINTON #TOURNAMENT #BRINGIT

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

 

 

 

WODs for the Week of 5/15

This Week’s Focus?? SPEED ENDURANCE

We’re really gonna put you to the test this week–with a low volume workout, executed at extremely high intensity. This is “speed work,” used to recruit fast twitch muscle fibers, and to develop their ability to come through when you need them; particularly as you approach that finish line! This type of workout requires full recovery between reps/sets. Good luck!!!

This Week’s WODs

*Cycle O/Week 2 of 12*

Short Interval (Mon 5:30pm):  “Pyramid”

4 x 100, 2 x 200, 1 x 400 (max effort), 2 x 200, 4 x 100

Rest as needed between efforts

Total Distance:  2000m                 Scoring:  Your score will be your 400m max effort time

WOD Notes—Gradually build your tempo during the 100s to 95% perceived exertion. Your first 200 should be slightly slower than your second. Aim for a range of 4-5 seconds for the second effort. By the time you approach the 400m max effort–you should be readied up to tackle this one with explosive speed. We are hoping to see some 400m PRs today!!! You will have to really push past what you think you’re capable of, particularly on the last leg of that 400. Reverse the tempo progression for the remaining 200s and 100s. This is your cool-down “reward.”. 🙂

WOD Math—Not much math this week (you’re welcome), but you will need to be familiar with your recent 400m TT effort…and be ready to CRUSH IT!!

*Please recall your 400m TT PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  HERO WOD–“Hotshots 19”

Six rounds for time: 30 air squats, 19 reps power clean 135/95, 7 strict pull-ups, run 400m

*Scaled rounds, reps, or loads as needed*

Announcements

1. Sign up HERE for the Lost & Found of the Ozarks Memorial Event and 5K, scheduled for next Thursday, May 26th, at Jordan Valley Park! The 5K begins at 7pm. Support our dear friends Chance and Sherry Potts by joining ‘Team YOLO’ in memory of their son, Landon Chance Potts.

2. The 2nd Annual CFE BBQ is right around the corner! I’m not even making you run this year!!:)Instead…prepare yourselves a little friendly competition. #BADMINTON #TOURNAMENT #BRINGIT

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

WODs for the Week of 5/8

What a Weekend!!!

Congrats to our HERO Showdown Teams, and to Kallee and Tyler on their engagement!

NOW…It’s on the NEXT LEVEL…with an EXCITING NEW CFE CYCLE!

This week at CFE, we’re honing in on Lactate Threshold (LT) and VO2 Max. Why should we care about those things?

When you reach that point in a workout or run where you feel nauseated and as though you can no longer go on–you have reached and likely exceeded your LT. People with a higher LT can work at a higher degree of intensity for a longer time before lactate levels become intolerable. Our goal is to WOD or run for longer periods of time at or near our LT. When you are running at recovery pace, or a pace during which you can carry on a conversation, you are functioning in aerobic capacity. In other words, you’re taking in enough oxygen to meet your demands. When we aim to train right at or slightly below our LT, we become more efficient–better runners–who can do more work! It’s important to know the difference, and to figure out where that line is for YOU!

By running at a recovery pace between intervals, it disallows the heart rate from dropping too much, before beginning another. This week, pay attention to which round you’re in before you begin to feel stretched or taxed to complete the intervals in the time allotted. You will be able to see whether you have pushed too hard, too early.

VO2 Max is the maximum amount of oxygen your body can use during exercise. The higher your VO2 Max–the better your fitness level. Interval training is best to improve your VO2 Max. We are going to strive to build a strong aerobic base, with the ultimate goal being to increase this vital capability.

This Week’s WODs

*Cycle O/Week 1 of 12*

Short Interval (Mon 5:30pm):  “Goldilocks”

12 rounds: Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace

Total Distance:  4800m                   Scoring:  WOD is for total time

WOD Notes—Run at your PR pace to the 400m turn-around, run back to the start line for the recovery. Your goal is to time these intervals just right—not too fast, not too slow, juuust right. You’re learning to feel a distinct difference between exertional and recovery pacing.

WOD Math—    Your 1mile PR is 8:00

60 seconds x 8 minutes = 480 seconds

480/8 = 60 second 200m pace (200m is 1/8 of 1600m)

60 x 1.5 = 90 second 200m recovery pace

*Scaled Version is 6-8 rounds*

*Please figure your pacing PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  “Katrin”–2 x (1000m, 800m, 500m, 300m)

(Based on your 1mile PR pace)

1000m at PR pace

Rest after 1000=200m easy jog

800m at PR pace

Rest after 800=200m easy jog

500m at PR pace

Rest after 500=200m walk

300m HOT

Rest after 300=200m walk

REST 2 minutes, Repeat

Total Distance:  6800m                                   Scoring: Score TWO separate rounds, not counting 2:00 rest

WOD Notes— (From aerobiccapacity.com) “It is important that you control your pace in the first 1000m. The pace for this 1000m will feel easy. However, this workout is a continuous effort from the 1000s to the 500s. That’s 2700 meters. Although the recovery during your 200m jog (slowly as needed) will be important, the most important recovery is the 200m walk after the 500s because the 300m pace is fast. After your hot 300, walk the prescribed 200m plus take your 2min additional rest between sets—then go get that 2nd round!”

WOD Math–      Go to www.coolrunning.com

For ‘Calculate Pace’ enter your mile PR time

For ‘Calculate Distance’ switch it to meters and enter 1000

Then, click on ‘Calculate Time’

This will give you your 1000m pace (+/- 5 seconds)

Do it again for 800m and 500m

This will give you your 800m pace (+/- 3 seconds) and 500m pace (+/-2 sec)

Now, do the same for 300m

Take the time you got and multiply by .13

Take that number and subtract it from the original time you got

That’s your 300m pace (+/-1 second)

*Scaled version is ONE round*

Announcements

1. 

2. The 2nd Annual CFE BBQ is right around the corner! I’m not even making you run this year!!:)Instead…prepare yourselves a little friendly competition. #BADMINTON #TOURNAMENT #BRINGIT

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

 

WODs for the Week of 5/1

Joel–Gettin’ after it! 🙂

This Week’s WODs

*Cycle N/Week 12 of 12*

Short Interval (Mon 5:30pm)

WOD:  2 x 400 with 2:00 rest between efforts, 3 x 300 with :90 rest between efforts, 4 x 200 with :60 rest between efforts

C2:  2 x 500m Row with 2:00 rest between efforts, 3 x 375m Row with :90 rest between efforts, 4 x 250m Row with :60 rest between efforts

Long Interval (Thurs 5:30pm)

Time Trial Testing:  1600m (record best of two efforts–rest 5:00 between each)

C2:  TT Testing:  1600m Row (record best of two efforts–rest 5:00 between each)

Post-TT Mobility:  Coaches’ choice

If you’ve yet to test your 400m and 800m time trials…get after it!!! You’ll need those times for next week!

Ummm…CFE BBQ!!! Coming right up! #savethedate

Announcements

1. NEXT WEEK…we’ll begin our BRAND NEW cycle!!! Don’t miss it!

2. The 2nd Annual CFE BBQ is right around the corner! I’m not even making you run this year!!:)Instead…prepare yourselves a little friendly competition. #BADMINTON #TOURNAMENT #BRINGIT

3. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!