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”


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



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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