Summer, Melissa, Jeremy, and Ash…Taking on Last Week’s “Pinch & Inch” This Week’s WODs *Cycle Q/Week 2 of 12* Short Interval (Mon 5:30pm): “Fifty 50” 5 sets: 4 x (50m easy recovery jog, 50m sprint) with NO rest between reps Rest 3:00 between sets Total Distance: 2000m Methodology: Speed Endurance Scoring: WOD is for total time WOD Notes—YourContinue reading “WODs for the Week of 10/30”
Monthly Archives: October 2016
WODs for the Week of 10/23
Coach Allison’s Beautiful Lean… 🙂 Speaking of coaches, here’s a few words of wisdom from Coach BRice, to set you off on the right foot for this week’s *NEW* 12-week cycle! What’s your PR on your clean? Your jerk? Your mile? Often athletes can recall their PRs on weightlifting achievements, but when I ask athletesContinue reading “WODs for the Week of 10/23”
WODs for the Week of 10/16
HOLY HEATWAVE!!! DOGWOOD CANYON DELIVERS!!! LONG LIVE DOGWOOD CANYON!!! AMAZING JOB, CFE! This Week’s WODs *Cycle P/Week 12 of 12* Short Interval (Mon 5:30pm): TIME TRIAL TESTING–1600m* *If you ran Dogwood, use this mile as a slow recovery run. Pledge to make-up your mile TT within the nextContinue reading “WODs for the Week of 10/16”
WODs for the Week of 10/9
ARE YOU READY??? Dogwood Canyon Awaits! This Week’s WODs *Cycle P/Week 11 of 12* Warm-Up: Part 1: Coach’s choice focused mobility/yoga (15 minutes) Part 2: Coach’s choice Pose Drills/Team USA Dynamic warm-up Short Interval (Mon 5:30pm): “HELEN” 3 Rounds–Run 400m, 21 KB swings (55/35), 12 pullups Methodology: Post-HOA Recovery/Pre-Dogwood Taper Scoring: WOD is for total time **If youContinue reading “WODs for the Week of 10/9”
WODs for the Week of 10/2
ARE YOU READY TO RUMBLE?!?!!! HOA! HOA! (Photo Credit: Metcon Photos) This Week’s WODs *Cycle P/Week 10 of 12* Short Interval (Mon 5:30pm): “Did You Like It?” Warm-Up: 1 x 1000m, 2:00 rest Main Set: 5 x 100m with 15 sec rest b/t reps 90 seconds rest 1 x 500m, 90 sec rest 5 x 100mContinue reading “WODs for the Week of 10/2”
Proximal Endurance 