WODs for the Week of 6/5

This Week’s WODs

*Cycle O/Week 5 of 12*

Short Interval (Monday 5:30pm):  “Aller”

2 Rounds:  200m, rest 30 sec, 200m, rest 30 sec, 100m, rest 15 sec, 100m, rest 15 sec, 200m

Rest 4:00 between rounds

Total Distance:  1600m     Scoring:  Score TWO separate rounds

WOD Notes:  Control your opening 200m pace. This workout gets rough once you get into the 100s. Focus all your attention on pushing the 2 x 100 FAST!!

WOD Math: Your 200m pace target should be faster than your mile PR pace. Your 100s should target your 400m pace or faster.

Long Interval (Thurs 5:30pm):  “NORCAL FIBER”

6 x 600 meters

300m at 800m PR pace, 100m at mile PR pace, 200m at 400m pace +2-3 seconds
200m jog plus 3:00 additional rest between efforts

WOD Notes— The purpose of the opening 300m is to create muscular fatigue.  The 100m is to increase the number of recruited fibers.  The final 200m teaches you to use those recruited fibers when fatigued.

This is not a jog, walk, run workout.
This is a HARDER, HARD, HARDEST workout. 

But WAIT!!! You’re not done!!! Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25

FINISH with 4 x 50m sled push with 200m recovery jog between first efforts

WOD Math—go to http://www.coolrunning.com. You will need to refer to your 400, 800, and 1600m PR paces for this WOD. See pic below for the details! Follow the SAME format for the 300m @ 800 pace and 200m @ 400 pace.

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

Total (Run) Distance:   3600m       Scoring:  WOD is for total time, not including sled pulls

Scaling:  Scale the number of intervals as needed; the sled pulls are non-negotiable 🙂


cool 100


 Way to go little Logan Stewart! 5K SUPERSTAR!


1. Stay tuned to TMRW for another website posting with some more SCIENCE-Y RUN SCIENCE…just for you!! #summertimegoalz 🙂

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

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