WODs for the Week of 7/31

It’s a Shiny New Cycle!!! (Joel is SO pumped)  🙂

FYI–Here’s a quick refresher. Our WODs are structured around the following pathways:

Aerobic Threshold:  Steady workouts at a moderate intensity to develop fuel efficiency, muscular skeleton system, and aerobic endurance
Lactate Threshold:  Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets
VO2 Max:  Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets
Speed Endurance:  Very low volume workouts with interval distances less than 60 second extremely high intensities. Used to recruit fast-twitch fibers and force them to develop endurance. Full recovery between reps and/or sets.
Strength Endurance:  Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibers.

Just around the corner…Dogwood Canyon 2016!

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 P/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

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

Long Interval (Thurs 5:30pm):  “Dogwood Bridge”

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? 🙂                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

WOD Math–You will need your *brand new* 400m and 800m TT paces for this WOD. Make note of your time for the first over and back bridge repeat. Aim to match and maintain that challenging but sustainable pace throughout.

Announcements

  1. It’s a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! If you haven’t re-tested your 400m, 800m, and mile PR times…get BUSY! 🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 7/24

The Sun Sets on Another AMAZING Games Season!

photos courtesy of The CrossFit Games

Katrin Davidsdottir and Mathew Fraser…FITTEST ON EARTH!!!

This Week’s WODs

*Cycle O/Week 12 of 12*

Short Interval (Monday 5:30pm):  TIME TRIAL TESTING–1 mile

<<Recover>>

“Big Wednesday”–

5 Rounds: run 200m at FAST pace, 30 sec rest, run 300m at FAST pace, 100m walk

Total Distance:    3000m      Scoring:   WOD is for total time, minus the last 100m walk

WOD Notes:  Maximize your recovery during the 30 second rest period, after the 200m interval. Take deep, easy breaths. Focus on getting your heart rate down. No sitting!

WOD Math:  Your target pace in this workout is your *NEW* mile PR pace! (Yep–we’re putting it right to work!) For example, if your mile PR is 6:40, you would target a 200m time of 50sec, and a 300m time of 75sec.

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

Long Interval (Thursday 5:30pm):   TIME TRIAL TESTING–400m

<<Recover>>

“Victory Lap”–

1200m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

1000m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

800m moderate pace, 200m very slow recovery jog, 400m FAST, rest 3:00

600m moderate pace, 200m very slow recovery jog, 400m FAST, DONE!

Total Distance:  6000m     Scoring:  WOD is for total time

WOD Notes:  This workout’s focus is on developing general aerobic endurance. Your moderate pace should be 75-80% of your max effort, or a 2-3 sentence conversational pace. The intensity focus should be on the 400s. The 400s are NOT sprints. The 400s are sustained efforts that will teach a strong finish. Focus on your form. Enjoy the recovery jogs.

Rich Froning and CrossFit Mayhem Freedom–REPEAT CHAMPS!

Announcements

  1. Next week begins a BRAND NEW cycle!! WOOT! Make sure you’ve got all your shiny new PR paces at the ready! We’ll be re-testing some of last cycle’s WODs, for comparison’s sake.
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 7/17

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This Week’s WODs

*Cycle O/Week 11 of 12*

Short Interval (Monday 5:30pm):  TIME TRIAL TESTING:  1 x 800m

<<Recover>>

Partner Short TOSH“–Three rounds of 100m, 200m, 400m; one partner runs while the other partner rests.

Total Distance:    2100m/athlete        Scoring:     WOD is for total time takes both of you to finish

WOD Notes:  Pair up with someone whose pace is similar to your own. Check your watch, paying attention to your interval splits. I’ll bet you’re faster than last time we did this!

Long Interval (Thursday 5:30pm):   HERO WOD Thursday– “Loredo”

Six rounds for time of:  24 air squats, 24 push-ups, 24 walking lunge steps, run 400 meters

Announcements

1.  This cycle’s almost over!! Next week, we’ll be re-testing our one mile, and 400m PRs!! Be ready!

2. 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!

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

 

WODs for the Week of 7/10

 Be one who Nurtures and Builds…

Be one who has an Understanding, and an Accepting Heart;

who Looks for the Best in people.

Leave people better than you found them.

#CFEndurance   #TheREALDeal   #Community   #Integrity   #Leadership

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This Week’s WODs

*Cycle O/Week 10 of 12*

Short Interval (Monday 5:30pm):  “MY 200s ARE SO HOT RIGHT NOW”

200m at fast pace, 300m at easy pace

200m at fast pace, 400m at easy pace

200m at fast pace, 600m at easy pace

200m at fast pace, 400m at easy pace

200m at fast pace, 300m at easy pace

Total Distance:      3800m          Scoring:   WOD is for total time

WOD Notes:  This workout doesn’t have ANY rest. The 200s are going to feel increasingly fast as you move deeper into this workout. Focus on your transition speed from your easy paced intervals into your 200s. Most people fall behind because they don’t quickly accelerate into their mile PR speed.

WOD Math:  The 200s should be at your mile PR pace. For example, an athlete with a mile PR time of 6:00 should target 45 seconds for their 200m intervals. Your EASY paced intervals should be a recovery jog pace so you can hit your HOT 200s.

Long Interval (Thursday 5:30pm):   “TEMPTRESS”

2 x 100m at moderate pace w/ 10 sec rest between efforts; rest 1:00; 1 x 1000m at easy pace with 100m walking rest

2 x 200m at moderate pace w/ 20 sec rest between efforts; rest 1:00; 1 x 800m at easy pace with 100m walking rest

2 x 300m at moderate pace w/ 30 sec rest between efforts; rest 1:00; 1 x 600m at easy pace with 100m walking rest

2 x 400m at moderate pace w/ 40 sec rest between efforts; rest 1:00; 1 x 400m at easy pace with 100m walking rest

2 x 500m at moderate pace w/ 50 sec rest between efforts; rest 1:00; 1 x 200m at easy pace with 100m walking rest

Total Distance:  6000m     Scoring:  WOD is for total time (minus last segment of walking rest)

WOD Notes:  This workout is programmed to tempt you to push your opening 100m intervals too fast! However, the focus in this workout is the consistency of your moderate paced interval. Ask yourself:  were your paces in your 2×100, 2×200, 2×300, 2×400, and 2×500 intervals the same??

WOD Math:  This workout only has TWO paces. Your moderate pace should be approx. 3 sec/100m slower than your mile PR pace. Example: an athlete with an 8:00 mile PR (or 30 sec/100m) would target approx. 33 sec/100m. The easy pace should allow you to recover between the moderate paced intervals.

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

Motivational Running Quotes

Announcements

1.  This cycle’s almost over!! Weeks 11/12, we’ll be re-testing our PRs!! Be ready!

2. 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!

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

 

 

WODs for the Week of 7/3

ADAM IRVIN, CONTINENT SLAYER!

THIS WEEKEND!!! ADAM IRVIN WILL OFFICIALLY COMPLETE HIS QUEST FOR WORLD MARATHON DOMINATION…WHEN HE COMPLETES HIS SEVENTH AND FINAL CONTINENT MARATHON IN AFRICA!

CONGRATULATIONS, ADAM!!!

When Adam crosses the finish line, he will have completed a marathon in ALL fifty states, and on ALL seven continents! Such an AMAZING accomplishment!!

Coach Allison is with him (of course), and will be racing yet another Half-Marathon as well! Best of luck Adam and Allison! Hurry home safe!

This Week’s WODs

*Cycle O/Week 9 of 12*

Short Interval (Monday 5:30pm):   NO CLASS! Happy 4th of July!

Long Interval (Thurs 5:30pm):  “BAM BAM”

Part 1:  2x (300m FAST, no rest, 200m SPRINT)

Rest: 8:00 after each 500m set

Part 2:  8 x 200 with 1:00 rest between efforts

Total Distance:  Individualized    Scoring:  Score each 500m distance separately. You will enter two scores into Wodify (one score per round). The final 8x 200s are not scored.

WOD Notes:  The core of this workout is the 2 x 500 intervals. However, 100% of your focus is on the final 200m (of the 500m distances). This final 200m must be at max effort. Expect your legs to be very tired starting Part 2. Hit your opening 200 at your mile PR pace. Make every effort to hang on to this same pace for all 8 reps. YOU WILL STOP THIS WORKOUT ONCE YOU ARE UNABLE TO MAINTAIN THIS PACE.

WOD MathPart 1–The targeted pace for your 300m intervals must be equal to or faster than your mile PR pace. After finishing your opening 300m, you must increase your speed to 100% max effort for the final 200m! Part2–200m at 1-mile PR pace.

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

 

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!