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
- 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.
- ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.
Proximal Endurance 