WODs for the Week of 9/25

DOGWOOD CANYON…

HOA…JUST AROUND THE CORNER!!!

We Got Your Back.

Love, CFE  🙂

This Week’s WODs

*Cycle P/Week 9 of 12*

Short Interval (Mon 5:30pm):

Part One–Time Trial (TT) 2000m  (this is an ALL-OUT effort)

*Recover*

Part Two–Partner “Short TOSH”

3 rounds for time:  100m/200m/400m

Partner A runs the prescribed distance, then rests while Partner B does the same. One partner rests while the other runs–throughout.

Methodology:      VO2 Max              Scoring:     WOD is for total time

WOD Notes—GO FAST.

WOD Math—(see WOD Notes)  🙂

Long Interval (Thurs 5:30pm):  2014 Reebok CrossFit Games “Triple 3”

Row 3000m

300 Double Unders

Run 3 miles

Methodology:      Lactate Threshold            Scoring:      WOD is for total time

WOD Notes–Scale distances, double unders as needed. We put a 50-minute cap on this last time. This time? We’re gonna let the clock run, and see whatcha got…

**PLEASE do not be late to class–we will get started pretty quick.

Image result for usain bolt smiling

The way you guys look at us…when you finally get that Pose. #lookatMEcoach #imdoingit #winning  🙂

Announcements

  1. Don’t forget to sign in, and add your times to WODIFY!!
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WODs for the Week of 9/18

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Now Presenting…Coach Allison’s Beach WOD!!

This Week’s WODs

*Cycle P/Week 8 of 12*

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

4 Rounds for Time:

15/12 Calories Assault Bike (time goal <60 sec)

Prowler sled push 50m  (4×45/2×45 and 2×25)

Rest 3:00

2 x 100m HOT (90% effort)–rest 1:00 between efforts

Rest 5:00 between rounds

Methodology:     Speed/Strength Endurance                 Scoring:     WOD is for total time

WOD Notes—This WOD is designed to recruit those fast twitch muscle fibers! Your efforts for each component of this workout should be intense–they should push you to your limit.

WOD Math—No hard core math tonight, but you should be pretty in tune with what 90% effort on a 100m sprint feels like–and make it there.

Long Interval (Thurs 5:30pm):  HERO WOD– “Small”    **Partner Style**

3 Rounds for Time (teams of two):

1000m Row–alternate every 250m interval (reset rower each time)

25 synchronized burpees

50 alternating box jumps or step-ups 24/20

800m run (divided)–Partner A runs 200m at FAST pace, Partner B runs 200m at FAST pace, A runs 200m FAST, B runs 200m FAST

Image result for small hero wod

Announcements

  1.  Don’t forget to sign in, and add your times to WODIFY!!🙂
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WODs for the Week of 9/11

 We Will Never Forget.    09/11/01

Image result for 9/11 never forget

This Week’s WODs

*Cycle P/Week 7 of 12*

Short Interval (Mon 5:30pm): “9/11”

1700m, 1300m, 900m, 500m with 5:00 rest between reps

Methodology:     Lactate Threshold        Total Distance:      4400m         Scoring:     WOD is for total time

WOD Notes—Every interval alternates between a 200m easy jog, and a 200m FAST run, with the final 100m of each interval at MAX EFFORT.

For example (for the 900m interval):  200m easy/200m FAST/200m easy/200m FAST/100m MAX EFFORT.

WOD Math—This workout has three paces. Your FAST pace should equal your mile PR pace. Your easy jog pace should be familiar by now–find that and use it to your advantage for optimal “recovery.” The focus of this workout are those last 100m for each interval–give these your absolute best effort!

Long Interval (Thurs 5:30pm):  “Vantage Point”

Run 2000m at easy/moderate pace

Rest 4:00

Run 400m at FAST pace

Rest 4:00

Run 1600m at easy/moderate pace

Rest 4:00

Run 400m at FAST pace

Run 1200m at easy/moderate pace

Methodology:      Aerobic Threshold        Total Distance:      5600m         Scoring:    WOD is for total time

WOD Notes–(from aerobiccapacity.com) “The key to this workout is the easy/moderate pace. Although I’d prefer an aggressive opening 2000m pace, I certainly understand any volume concerns with these long intervals. That said, pick a more conservative pace and then get progressively faster as the interval distances get shorter.”

WOD Math–The FAST pace should target your mile PR pace.

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Congrats to Cam and the Ozark Junior High Boys on their 1st Place finish in last week’s first Cross Country meet of the season! GO Tigers!!! 🙂

Announcements

  1.  Don’t forget to sign in, and add your times to WODIFY!!🙂
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WODs for the Week of 9/4

CFE Fall

IT’S FALL RACING SEASON!!!

Here’s some of our favorite races…just around the corner!

Illuminate the Night 5k  9.17.16  Register HERE

CFE Culligan Jen C  Azalea Run 5k/10k /Half Marathon 9.10.16 Register HERE

Panther Run 5k/10k/15k  10.1.16  Register HERE

This Week’s WODs

*Cycle P/Week 5 of 12*

Short Interval (Mon 5:30pm):  NO CLASS–Happy Labor Day!

Long Interval (Thurs 5:30pm):  “Katrin”–2 x (1000m, 800m, 500m, 300m)

(Based on your 1mile PR pace)

1000m at PR pace PLUS 30 seconds

Rest after 1000=200m easy jog

800m at PR pace PLUS 24 seconds

Rest after 800=200m easy jog

500m at PR pace PLUS 15 seconds

Rest after 500=200m walk

300m HOT

Rest after 300=200m walk

REST 2 minutes, Repeat

Total Distance:     6800m             Methodology:       Lactate Threshold            Scoring:      Score TWO separate rounds, not counting 2:00 rest

WOD Notes— (From aerobiccapacity.com) “It is important that you control your pace in the first 1000m. The pace for this 1000m will feel easy. However, this workout is a continuous effort from the 1000s to the 500s. That’s 2700 meters. Although the recovery during your 200m jog (slowly as needed) will be important, the most important recovery is the 200m walk after the 500s because the 300m pace is fast. After your hot 300, walk the prescribed 200m plus take your 2min additional rest between sets—then go get that 2nd round!”

WOD Math–Go to www.coolrunning.com. Figure your paces for 1000m, 800m, and 500m based on your mile PR pace. Then add 30 seconds to your 1000m, 24 seconds to your 800m, and 15 seconds to your 500m. Do NOT rush your recovery runs/walks to improve your total WOD time. The goal is to hit your target paces, and recover yourselves for that 300m HOT. Keep focused on nailing these times! Your 300m pace should be noticeably faster than the others.

HERO WOD “CHLOE”

Hero WOD Chloe is in remembrance and honor of Chloe Butcher. Chloe left this world on 6/25/2016 which was way too soon. However, she lived a life in service of others and that’s the way she left us, by putting the life of another before her own. That in itself is the very definition of a Hero!

Her parents, Josh and Shannon Butcher are vital members of the Springfield, MO area CrossFit community. So what better way to keep Chloe’s memory strong than to create a Hero WOD in her name!  This is a community of people that rallies behind family…So, let’s all rally behind the Butcher family!

“Chloe”
7 Rounds for Time:

3 C&J 155/105
10 CTBPU
200m Sandbag Run
3 Thrusters 155/105
13 Push-Ups

*** This is open to ALL FITNESS LEVELS! The movements can be scaled so please join in! ***

We invite all of the area CrossFit boxes to do this Hero WOD on Saturday, October 29, 2016! Be sure to flood social media with posts of your athletes sweating and pushing through this for Chloe!

Announcements

  1.  Don’t forget to sign in, and add your times to WODIFY!! 🙂
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