WODs for the Week of 6/26

“Blessed are those who mourn, for they will be comforted.”  Matthew 5:4

Our hearts and minds are with the Butcher Family, and the CrossFit Springfield East community–as they mourn the loss of Josh and Shannon’s beautiful daughter, Chloe, this weekend. May the love of our Heavenly Father comfort and keep you.

With Love, 

CrossFit Springfield Endurance

This Week’s WODs

*Cycle O/Week 8 of 12*

Short Interval (Monday 5:30pm):  “Hot and Humid”

2 x 200 at fast pace, 400m at moderate/fast pace, 800m at moderate pace, 400m at moderate/easy pace, 2 x 200 at fast pace

Rest 2:00 between all reps

Total Distance:   2400m   Scoring:  WOD is for total time

WOD Notes:  (from http://www.aerobiccapacity.com) This workout gradually goes from fast to slightly slower, to slightly slower, to slightly slower…and then ends with 2 x 200m fast intervals. The focus of this workout is an aggressive finish. The core of this workout is attacking your opening 2 x 200m intervals. The 200m finishing times should be just as fast as your opening 200m times.

WOD Math:  Your fast pace should be equal to your mile GOAL pace (faster than your mile PR pace)!

Long Interval (Thurs 5:30pm):  “Alto”

THREE parts!

Part 1:  3 x (200m at moderate pace, NO REST, 200m at mile PR pace). Then, rest 4:00.

Part 2:  3 x (200m at moderate pace, NO REST, 100m at 400m PR pace, 100m walk). Then, rest 4:00

Part 3:  1 x (400m at maximal effort) with 400m walking rest.

WOD Notes:  This workout begins with 1200m of continuous running. The 1200m is broken up by alternating 200m at a moderate pace into 200m at a fast pace with no rest in between. Part 2 is also 1200m. This 1200m alternates between running 200m at moderate pace, into 100m at a sprint pace, into 100m walking rest. No additional rest between reps. Part 3 is 400m at a max effort. Go for a new personal best!!

 WOD Math:  Go to http://www.coolrunning.com. You’ll need your 400m and mile PR paces for this WOD.

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

Total Distance:   3000m     Scoring:  WOD is for total time

Even in darkness, His Light will find a way.

Announcements

1.  Please stay hydrated, friends. Consider electrolyte replacement for recovery–coconut water, Gatorade, etc.–particularly if you’re doing the Group WOD prior to Endurance class!

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