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

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!

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!