WODs for the Week of 10/2


(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 100m with 15 sec rest b/t reps

90 seconds rest

1 x 500m, 90 sec rest

Warm down:  1 x 1000m

Methodology:      Lactate Threshold     Total Distance:    4000m        Scoring:     Score “Main Set” ONLY, for total time

WOD Notes1000s at easy/moderate pace; 100s at 2000m *GOAL* pace (FASTER than the 2000m TT you tested last week); 500s at 2000m TT pace

WOD Math—Go to http://www.coolrunning.com. Figure your distances as demonstrated in the photos below. EXAMPLE: if your 2000m TT was 12:00, divide that in half (6:00), and enter that in the ‘Pace’ section. Enter 500m in the ‘Distance’ section, then hit ‘Time.’ That will give you your pace for the 500m (3:00). Then, do the same, except enter 100m in the ‘Distance’ section. This will give you your 100m pace (36 sec). But?? You want to BEAT that. You’re aiming to hit the 100s at 2000m *GOAL* pace. In other words, faster than you ran last week.

cr1 cr2

Long Interval (Thurs 5:30pm):  “NORCAL FIBER”

6 x 600 meters

300m at 800m PR pace, 100m at mile PR pace, 200m at 400m pace +2-3 seconds
200m jog plus 3:00 additional rest between efforts

WOD Notes— The purpose of the opening 300m is to create muscular fatigue.  The 100m is to increase the number of recruited fibers.  The final 200m teaches you to use those recruited fibers when fatigued.

This is not a jog, walk, run workout.
This is a HARDER, HARD, HARDEST workout. 

But WAIT!!! You’re not done!!! Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25

FINISH with 4 x 50m sled push with 200m recovery jog between first efforts

WOD Math—go to http://www.coolrunning.com. You will need to refer to your 400, 800, and 1600m PR paces for this WOD. See pic below for the details! Follow the SAME format for the 300m @ 800 pace and 200m @ 400 pace.

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

Total (Run) Distance:   3600m     Methodology:   Strength Endurance     Scoring:  WOD is for total time, not including sled pulls

Scaling:  Scale the number of intervals as needed; the sled pulls are non-negotiable🙂



  1. NEXT WEEK!!!! It’s TIME TRIAL time!!! Only two weeks left in this cycle! #getyourfastshoeskids
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.






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