WODs for the Week of 10/9


Dogwood Canyon Awaits!

CFE KT Dogwood

This Week’s WODs

*Cycle P/Week 11 of 12*


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 you competed in HOA, you may opt to complete “Helen” not for time. Take the runs easy. Use the WOD for recovery.

Long Interval (Thursday 5:30pm):  “Goldilocks”

12 rounds: Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace

Methodology:    Post-HOA Recovery/Pre-Dogwood Taper        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.

**If you are running Dogwood this weekend, you may opt to simply run 20-30 minutes at a controlled, easy/moderate pace. Use the WOD for taper.

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!

WOD Math—go to http://www.coolrunning.com.


Congratulations Chance, KT, Lisa, and Clift!!! 2016 HOA Masters Third Place! #YOUSHOULDBEHERE


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