WODs for the Week of 5/8

What a Weekend!!!

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


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*



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!


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