WODs for the Week of 11/27

 5K GONE BIRD!!!!! 

This Week’s WODs

*Cycle Q/Week 6 of 12*

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

4 SETS

300m run, 200m jog, 200m run, 100m walk, 400m run

Rest 2:00 between each set

Methodology:       VO2 Max         Total Distance:        4400m              Scoring:      WOD is for total time

WOD Notes–The 200m jog should be a recovery pace.

WOD Math—Your 300m, 200m, and 400m run intervals must have the same pace. Target a pace that is between 1-2sec/100m slower than your 1-mile PR pace. For example, an athlete with a mile PR of 8:00 (or 30sec/min) would target their 300m at 1:24-1:27, their 200m at 56-58 sec, and their 400m at 1:52-1:56.

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 an example. 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

cool 100

THE WODDYS ARE COMING!!!!!

Announcements

1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

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

 

 

 

 

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WODs for the Week of 11/20

Image result for happy thanksgiving

This Week’s WODs

*Cycle Q/Week 5 of 12*

Short Interval (Mon 5:30pm):  TWO WODS!!!

“Projection”

Run 60 seconds, controlled maximal effort

Rest 3:00

Run 60 seconds, at max effort

“Confession”

5 sets:

80m sprint@ 98% effort (retain form)

20m slow down (from sprint to farmer’s carry)

100m heavy farmer’s carry sprint (50lb/35lb DB)

200m easy recovery jog

NO rest between sets

Methodology:        Speed/Strength Endurance        Scoring:      Score each WOD separately

“Projection” is two separate sprint times (so two scores). “Confession” is for total time.

WOD Notes—”Projection” should be a good indication of your 800m time, based on how many meters you get running two separate 60-second intervals (ideally). “Confession” is a non-stop WOD. You will go immediately from the 80m sprint into a brief 20m slow down to pick up your DB, then directly into a sprint from there. So essentially, after all is said and done, you will have run 200m. Then you’ll recover for 200m, each set.

WOD Math—No true pace times for either WOD, though you should aim to have your 200m sprint times the same for each set in “Confession.”

Long Interval (NO CLASS):  Runner’s Choice! “5K Gone Bird” OR Run a 5K!

Post your times to WODIFY!

Announcements

1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

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

 

 

 

 

WODs for the Week of 11/13

THANKSGIVING MORNING!

CrossFit Springfield is excited to announce 5K Gone BIRD, featuring the CFS Original 5K Gone Bad WOD, executed in a fun, family-oriented group workout on Thanksgiving morning!

We are teaming up with the H.A.Y. Foundation to donate to their cause in honor of Landon Potts, the son of Chance and Sherry Potts. For more information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/.

5K Gone Bird will be an exciting WOD that consists of 5 – 1000m runs with CrossFit movements in between each run. This will be a non-competitive, non-judged event. It will be fun and scalable for all types of athletes! We will run a heat at 8am and another at 9am.

So before you stuff your face full of turkey and pumpkin pie, bring your family and friends to CrossFit Springfield to enjoy a fun workout and honor a very special cause. All ages welcome and open to the public.

A $10 donation is suggested for each athlete but is not required.

 

This Week’s WODs

*Cycle Q/Week 4 of 12*

Short Interval (Mon 5:30pm):  “Free Falling”

5 x 50m with 15 seconds rest between reps

Rest 1:00

5 x 100m with 30 seconds rest between reps

Rest 2:00

5 x 150m with 45 seconds rest between reps

Rest 3:00

5 x 200m with 60 seconds rest between reps

Rest 4:00

5 x 250m with 75 seconds rest between reps

Total Distance:       3750m             Methodology:      Scoring:        Score each 5x round individually. You will have five separate scores.

WOD Notes—Each of the 5 reps is to be paced from slow to fast. Each rep must get faster and faster. For example, your first 50m interval is the slowest. #2 needs to be faster than #1. #3 needs to be faster than #2, and so on. #5 must be the fastest.

WOD Math—Figure your pace in the following manner. The fifth and final rep of each distance should be based on your 400m PR. For example, BRice’s goal for the 5th rep of the 50m intervals was 10 seconds. That’s based on his 400m PR. So his 50m reps looked like this:  # 1 was 18 seconds, #2 16 sec, #3 14 sec, #4 12 sec, #5 10 seconds or faster. His total scored time for the 50m intervals was 70 seconds, assuming he hit all those pace goals. (I’m sure he did.) 🙂

Long Interval (Thurs 5:30pm):  HERO WOD THURSDAY–“Jerry”

For time:

Run 1 mile

Row 2K

Run 1 mile

Sgt. Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 img_2169   Run to the Lights 2016! #SilverDollarCity

Announcements

1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

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

WODs for the Week of 11/6

It Was a SUPER-FAST Kind of Weekend!!!!

img_2277

CONGRATS to Summer, Derek, Jerry, Julie and Chelsea on their BIG PRs and age division awards this weekend!!!

Getting better EVERYDAY!!! 🙂

This Week’s WODs

*Cycle Q/Week 3 of 12*

Short Interval (Mon 5:30pm):   “Slice of Life”

1 x 500m at easy pace, rest 60 seconds

2 x 300m at FAST pace with 60 seconds rest between efforts

1 x 500m at easy pace, rest 60 seconds

1 x 600m at easy pace, rest 45 seconds

2 x 200m at FASTER pace with 45 seconds rest between efforts

1 x 600m at easy pace, rest 45 seconds

1 x 700m at easy pace, rest 30 seconds

2 x 100m at FASTEST pace with 30 seconds rest between efforts

1 x 700m at easy pace

Total Distance:      4800m                Methodology:      VO2 Max                Scoring:      WOD is for total time

WOD NotesDon’t rush this WOD. Your total time in Wodify is much less important than your success in hitting these target paces. Adjust your easy paces accordingly, and stay focused on the primary task.

WOD Math—This WOD has four different paces. Target your “FAST” interval paces at your mile PR pace. Target your “FASTEST” interval paces at your 400m PR pace. Your “FASTER” paces should be midway between those two. All the “Easy” paced intervals need to be slow enough to hit your fast, faster, fastest interval times.

Long Interval (Thurs 5:30pm):  “Three Cowboys”

Part One

800m easy

300m at mile PR pace

700m easy

300m at mile PR pace

600m easy

300m at mile PR pace

Rest 3:00

Part Two

600m easy

200m at mile GOAL pace

500m easy

200m at mile GOAL pace

400m easy

200m at mile GOAL pace

Rest 2:00

Part Three

400m easy

100m SPRINT (400m PR pace)

300m easy

100m SPRINT (400m PR pace)

200m easy

100m SPRINT (400m PR pace)

WOD Notes—Your strategy for this WOD is the same as for Monday’s WOD–hit those paces! Be sure to consider your mile GOAL pace before class! You’re putting in the work–dream BIG!!!

WOD Math—go to http://www.coolrunning.com. Use your mile and 400m PR paces to figure your distances for each part.

Total (Run) Distance:        6300m            Methodology:      Aerobic Threshold              Scoring:       Score each of the three parts separately

Announcements

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