WODs for the Week of 11/6

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

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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

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