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 athletes their mile time? Blank stares.  I see a lot of athletes honing their skills daily with strength programs, gymnastics movement, etc.  I hear athletes all the time say, “I need to work on my running.”  This is a great goal, but just running won’t cure your running woes.

At CFE, we appreciate the efforts week in and week out. But I also want to say, often you must treat the CFE with the fervor that an athlete will attack a squat program or the various strength and skill programs available in the CrossFit community.  We love the participation and community within the CFE program. It’s pretty awesome to witness our athletes break personal bests. Our programming has taken on some variations, with the focus being on paces and knowing your PR paces. These are by design. The FULL benefits of knowing your times can help you achieve the FULL results of our programming. I often preach making an honest effort each and every run. Don’t sell yourself short. Know your paces…and you will see awesome results if you consistently work within your capacities.

We love our athletes and the CFE community –BRice



This Week’s WODs

*Cycle O/Week 1 of 12*

Short Interval (Mon 5:30pm):  “Pinch & Inch”

1 x 600m at very fast pace

Rest 3:00

1 x 200m at very fast pace

1 x 400m SLOW recovery walk

1 x 500m at very fast pace

Rest 3:00

1 x 300m at very fast pace

1 x 400m SLOW recovery walk

1 x 400m at very fast pace

1 x 400m SLOW recovery walk

4 x 100m at VERY fast pace with 30 seconds rest between reps

Methodology:      Speed Endurance    Total Distance:     3600m          Scoring:    WOD is for total time

WOD Notes—This is a VERY fast-paced workout that will help you develop your anaerobic fast twitch speed. Approach this workout with the mindset that you are feeling the need to do something special to prove your courage and fitness.

WOD Math—Go to http://www.coolrunning.com. Use your mile PR pace to determine your goal pace for each distance.

Long Interval (Thurs 5:30pm):  “Winter is Coming”

Part One:

600m, 2:00 rest

400m, 100m walk

300m, 1:00 rest

200m, 5:00 rest

Part Two:

600m, 2:00 rest

400m, 100m walk

300m, 45 sec rest

200m, 5:00 rest

Part Three:

600m, 2:00 rest

400m, 100m walk

300m, 30 sec rest

200m, DONE!

WOD Notes— The core of this workout is the final 300m and 200m intervals. As noted, the rest between these two intervals gets progressively shorter and shorter. Expect having to sprint your final 200m to hit your target finishing time!

WOD Math—go to http://www.coolrunning.com. The target pace for the 600s is programmed to be slower than the other interval distances. More specifically, the 600m intervals should be 1 sec/100m slower than your mile PR pace. The target pace for the 400s, 300s, 200s is your mile PR pace.

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

Image result for running inspiration meme


1.   This week begins our NEW 12-week cycle! You’ll need those 400m and mile PR time trials at the ready!

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

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