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.

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