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!


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.


  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.


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