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!

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