WODs for the Week of 8/28

This Week’s WODs

*Cycle P/Week 5 of 12*

Short Interval (Mon 5:30pm):  “Vapor Trail”

3 sets:  3 x 150m

2:00 rest between reps, 7:00 rest between sets

Methodology:    Speed/Strength Endurance        Total Distance:    1350m

Scoring:     You will have three separate scores for Sets 1, 2, and 3.

WOD Notes—The purpose of this workout is to teach your body how to recruit fast twitch fibers with increasing heavy fatigue. Expect your fatigue to build rep after rep, and set after set, because the rest is NOT enough to allow full recovery. Retain your form in Set 1. Push your intensity in Sets 2 & 3 to match your Set 1 results.

WOD Math—This week, you’re gaging EFFORT to set your pace, vs. coming to class with a set time goal. Set 1 is 95% of max effort. Don’t short yourselves–GO 95%. For sets 2 & 3: match your first round average 150m times.

Long Interval (Thurs 5:30pm):  “Lunch Money”

1200m, followed by 2:00 easy recovery jog, 200m, 3:00 rest between sets

1000m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 3:00 rest between sets

800m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m

Methodology:     Lactate Threshold              Total Distance:    4800m                Scoring:    WOD is for total time

WOD Notes–The 2:00 recovery jog is accomplished by running 1:00 out, then 1:00 back to the start line

WOD Math–The pace for each opening interval (1200, 1000, etc.) is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR (or an average of 22.5 sec/100m) would target an opening moderate pace of 25.5 sec/100m.

All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR would target an opening moderate pace of 24.5 sec/100m.

Anchorman pic  panther  PANTHER RUN! 10.1.16

Announcements

  1. Use the link above to sign up for the 2016 Panther Run at Drury University, benefiting Care to Learn!!! 5k/10k/15k options!
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WODs for the Week of 8/21

We Have a NEW Look!!!

Hope you enjoy the new website! Check out all of the newly-remodeled pages…’About Us’, ‘Coaches’ and MORE!

PLUS??? This week’s short interval WOD comes to you from the brain of our very own Coach BRice! See you at CFE!!!

This Week’s WODs

*Cycle P/Week 4 of 12*

Short Interval (Mon 5:30pm):  “CFE Triple Decker”

21 calorie Assault Bike (goal 60-65 seconds), 21 calorie row, 125m walk, 100m run, 90 second recovery rest

18 calorie Assault Bike (goal 45-50 seconds), 18 calorie row, 125m walk, 200m run, 90 second recovery rest

15 calorie Assault Bike (goal 30-35 seconds), 15 calorie row, 125m walk, 300m run, 2:00 recovery rest

12 calorie Assault Bike (goal 15-20 seconds), 12 calorie row, 125m walk, 400m run, 2:00 recovery rest

9 calorie Assault Bike (goal 12-15 seconds), 9 calorie row, 125m walk, 500m run

Methodology:     Aerobic Threshold-ish         Total Distance:      1500m running

Scoring:     WOD is for total time

WOD Notes—This WOD is primarily Aerobic Threshold, in that it provides a bit more rest than would typically be allowed. This is mainly in transition, however, so use these graceful recovery periods to your advantage. You will be in transit, inside for the bike/row for each of the recovery rests, and walking to the CFE start line from indoors (hence the 125m walking distance–yep, BRice measured it.) 🙂 The Assault Bike calories are all-out effort, ideally in the timeframes provided. The row does not have an assigned time domain. Use it as a relative recovery, but maintain consistency in your pace.

WOD Math—The run pacing is based on your mile PR time. Go to http://www.coolrunning.com to find your equivalent mile PR pace times for each of the five distances. *Please figure your pacing PRIOR to coming to class! You WILL NEED a watch! Really push to hit these goal times. If you’re falling long, look to your recovery–and fix it!

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

600m at moderate pace, 200m FAST pace

3:00 rest

500m at moderate pace, 200m FAST pace

3:00 rest

400m at moderate pace, 200m FAST pace

3:00 rest

300m at moderate pace, 200m FAST pace

3:00 rest

200m at moderate pace, 200m FAST pace

3:00 rest

100m at moderate pace, 200m FAST pace

DONE!

Methodology:      Lactate Threshold                Total Distance:         3300m              Scoring:  Record only your 200m intervals for this WOD (6×200)

WOD Notes–All of your FAST intervals must be at your mile *goal* speed or faster. Slow your moderate speed as needed to maintain your mile goal speed.

WOD Math–The pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3 sec/100m slower than your 1 mile PR speed. For example: an athlete with a 6:00/mile PR (or an average of 22.5 sec/100m) would target an opening moderate pace of 25.5 sec/100m.

Your closing 200m intervals in each set are at a FAST intensity. The FAST intensity should be equivalent to your mile *GOAL SPEED*, not your current mile PR!

Mandy and I before the half marathon. I had no idea what to expect and was still pretty happy. It poured rain just before this but only drizzled during the whole race. Notice they put your name on the race bib - cool when people cheer for you by name! #run #prerace #madison #wisconsin #madisonminimarathon #before #13.1

 SHE DID IT!!!! Congratulations to Ellen and her friend, Mandy, for completing the Madison, WI half marathon this weekend! We are SO proud of you, Ellen! We knew you could do it! 🙂

Announcements

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WODs for the Week of 8/14

This Week’s WODs

*Cycle P/Week 3 of 12*

Short Interval (Mon 5:30pm):  “Roundabout”

2 sets:

200m fast/sprint pace, 500m easy pace; rest 10 seconds

200m fast/sprint pace, 400m easy pace; rest 10 seconds

200m fast/sprint pace, 300m easy pace; rest 10 seconds

200m fast/sprint pace, 200m easy pace

Rest 4:00

Methodology:     Lactate Threshold       Total Distance:  4400m

Scoring:      Score each of the two sets separately. DO NOT count the easy pace runs or rest periods. Simply keep track of your 200m splits, adding them all together at the end of each set. How do you know if you’ve done this workout correctly?? Did your cumulative 800m times (set 1 vs. set 2) MATCH? They should. 🙂

WOD Notes—Your focus in this WOD is your 200m speed. Target an aggressive and sustainable speed for these 200s. Anyone can pick a speed, and then get slower and slower. This strategy would teach hurting real bad–then running slow as a result. The KEY is to use the easy-paced intervals to clear your lactate (fatigue) so that you can maintain your targeted 200m speed. You can pick any easy-paced speed needed to recover.

WOD Math—Each set in this WOD totals 800m of “fast/sprint” running. The GOAL of this workout is to have your cumulative 200m times equal your 800m GOAL time. (You will use your 800m PR time for this workout. Aim to end up faster than your PR time. In other words…your NEW 800m goal time.) Developing experience at this speed or time domain is very important!

For example:  if your 800m PR is 3:25, and you want to aim for an 800m goal time of 3:20, then your 200m intervals should target 50 seconds. This workout will total 1600m at the very high intensity time domain.

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

Long Interval (Thurs 5:30pm):  HERO WOD–“Bradley”

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

On January 3, 2010, while on a dismounted area reconnaissance patrol in the vicinity of Badvan village, his 13-man platoon-sized element was attacked by indirect mortar fire and an improvised explosive device. The initial attack threw an Airman and a Soldier into an adjacent creek, critically wounding the Airman and mortally wounding the Soldier. A second Soldier was mortally wounded and thrown 200 meters across the village by the blast. Airman Smith, without regard to his own safety, immediately rushed from his covered position, and into the waist-high water of the creek to save his fellow Airman and recover the killed Soldier. After moving the victims of the improvised explosive device attack to the Casualty Collection Point, Airman Smith volunteered to retrieve the soldier thrown across the village. Determined to never leave a comrade behind, Airman Smith proceeded at extreme risk, and without regard to his personal safety, along the eastern edge of the village to the Soldier’s remains. Airman Smith retrieved the fallen Soldier and began maneuvering back through the village toward the extraction site. Airman Smith waded back through the waist-high creek and proceeded toward the Casualty Collection Point. Upon arrival, a second Improvised Explosive Device detonated, killing Airman Smith and the platoon medic instantly.

10 rounds for time of: 

Sprint 100m

10 Pullups

Sprint 100m

10 Burpees

Rest 30 seconds

Announcements

  1. 1. Our CFE website is officially ‘under construction!’ It’s been a long time coming! Stay tuned for the official unveiling next week!!! 🙂

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

 

WODs for the Week of 8/7

Soooo…Yeah. Enjoying this weather??

We’re gonna have a little mercy on you this Thursday, and have chosen a long interval WOD that doesn’t have a specific, prescribed pace. Listen to your body, and figure out what “moderate” means for you…on Thursday.  🙂

Don’t be too hard on yourselves about meeting your paces in this heat and humidity. As long as we see that you’re giving it your all–we’re happy coaches. Fight the good fight, but live to run another day.

–Jen C, BRice, and Allison

This Week’s WODs

*Cycle P/Week 2 of 12*

Short Interval (Mon 5:30pm):  “Bombolini”

3 sets:  500m FAST run, 200m recovery jog, 100m sprint. No rest between intervals. Rest 5:00 between sets.

Methodology:      VO2 Max           Scoring:  WOD is for total time

WOD Notes—ALL your attention should be on your opening 500m interval. Pick an aggressive pace for your first set, and then repeat this pace for sets two and three.

WOD Math—This WOD has three different paces. Your 500m pace must be faster than your mile PR pace, but slower than your 400m PR pace. Your 100m sprint pace must be equal to or faster than your 400m PR pace. Use your 200m recovery jog in order to hit your 100m pace goal.

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

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

1 x 1600m, 4 x 100m

1 x 1200m, 3 x 100m

1 x 800m, 2 x 100m

1 x 4oom, 1 x 100m

*100m walking rest after all reps*–For example:  Run 1600, walk 100, run 100, walk 100, run 100, walk 100, run 100, walk 100, run 100, walk 100m, run 1200m, etc.

Methodology:  Lactate Threshold              Total Distance:    5000m                 Scoring:  WOD is for total time, minus the final 100m walk

WOD Notes–The intervals in this WOD get easier and easier because the distance gets shorter and shorter. Therefore, the opening 1600m needs to be attacked with confidence. Pick an aggressive pace that gives you a little anxiety about sustaining for the entire workout. The key to making this workout successful is having confidence with your ability to hang onto this pace.

WOD Math–Every interval should be performed at the same “moderate” pace

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“This heat? It’s ruff.”

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.