WODs for the Week of 5/22

Enjoying the New Cycle??? 🙂


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


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!




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