WODs for the Week of 12/25

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This Week’s WODs

*Cycle Q/Week 10 of 12*

Short Interval (Mon 5:30pm):   “Sole Sauce”

3 SETS:

6 x 200m at 1-mile PR pace w/ 100m easy recovery jog between reps

1 x 400m at 1-mile PR pace

10 seconds rest

200m easy recovery jog

Rest 3:00 between sets

Methodology:        VO2 Max      Total Distance:         7200m        Scoring:          Score each of your three sets separately

WOD Notes–here is your focus:  how fast can you jog, and still maintain your 200m and 400m times?

WOD Math—go to http://www.coolrunning.com to find your paces, based on your 1-mile PR time

Long Interval (Thurs 5:30pm):   “Cheese and Crackers”

1 x 1000m

3:00 rest

10 x 300m (100m jog, 150m sprint, 50m walk)

3:00 rest

1 x 1000m

WOD Notes—the core of this workout is the 10 x 300m. The 10×300 intervals are a continuous effort, the 50m walks are your rest. There is ZERO additional rest between the rounds of 300s. Enjoy! 🙂

WOD Math—go to http://www.coolrunning.com. The pace for the 1000m distance should be 1:00 slower than your 1-mile PR time.

Total (Run) Distance:          5000m         Methodology:         Lactate Threshold            Scoring:       WOD is for total time

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Announcements

1. NEXT WEEK…time trial testing begins!!!

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.

 

WODs for the Week of 12/18

Image result for christmas running  Merry Christmas, CFE!!!

This Week’s WODs

*Cycle Q/Week 9 of 12*

Short Interval (Mon 5:30pm):  “Polar Express”

RUN Option–3 SETS

300m run at easy pace, 12 jumping split lunges, 200m run at moderate pace, 10 jumping split lunges, 100m run at FAST pace, 8 jumping split lunges, 10 second sprint at MAX EFFORT pace

Rest 2:00 between sets

ROW Option–3 SETS

80 second row at easy pace, 8 max distance broad jumps, 60 second row at moderate pace, 6 max distance broad jumps, 40 second row at FAST pace, 4 max distance broad jumps, 20 second sprint row at MAX EFFORT pace

Rest 2:00 between sets

Methodology:       Speed/Strength Endurance       Total Distance:     Variable         Scoring:     WOD is for total time

*If the wind chill is ridiculous, we may move this WOD inside and row as an alternative. Be prepared for either scenario!

WOD Notes–Really push those paces! FEEL the difference! Ratchet up your efforts for each distance.

WOD Math—No math. Just progress through the pace to eventual max effort.

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Long Interval (Thurs 5:30pm):  “12 Days of Endurance”

12(0)  Double Unders (scaled 60 parallette jumps)

11  Calories Assault Bike or Rower (based on equipment availability)

10  OH lunges with 45/25lb plate

9  Jumping air squats

8  Burpees

7  Hand-release push-ups

6  DB Thrusters 40/25

5  KB SDHP 100/70

4  Pull-ups

3  TTB

2(00)m  Run

1  Muscle-up or Bar MU (scale 3 x CTB or chest-to-rings pull-ups)

WOD Notes—Athletes will perform 1 MU; then 200m run, 1 MU; then 3 TTB, 200m run, 1 MU and so on to 12.

WOD Math—Calculate how much you love this WOD, and then give a big THANK YOU to BRice for writing it! 🙂

Scoring:   WOD is for total time

CFE Christmas Run

Announcements

1. Don’t miss class on Thursday, 12/22!! Come dressed for Christmas! #jingleWOD

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.

 

WODs for the Week of 12/11

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This Week’s WODs

*Cycle Q/Week 8 of 12*

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

3 SETS:

800m, 1:00 rest, 400m

Rest 3:00 between sets

Methodology:     Lactate Threshold       Total Distance:      3600m         Scoring:      Score each of the three sets individually

WOD Notes–Your 400m speed needs to be consistent in every set. Your 800m speed should be slower than your 400m speed. Target an “easier” opening 800m speed and then get progressively faster.

WOD Math—Your 400m speed should be moderate; target a pace that is 2-3 second/100m slower than your 1 mile PR.

*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

Long Interval (Thurs 5:30pm):  “Expectations”

Part 1 

3 SETS:

300m run (or ROW*) at fast pace

30 sec air squats at slow recovery pace

30 sec rest after each set

Part 2

3 SETS:

200m run (or ROW*) at faster pace

30 sec of air squats at a slow recovery pace

60sec rest after each set

Part 3

3 SETS:

100m run (or ROW*) at MAX EFFORT

30 sec of air squats at a slow recovery pace

90 sec rest after each set

WOD Notes—The core of this WOD is the recovery air squats. No need to count your air squats. Start them as quickly as possible, following your run/row effort. Focus on getting control of your breathing and clearing that fatigue…actively!

WOD Math—Fast, Faster, FASTEST!

*If the wind chill is ridiculous, we may move this WOD inside and row as an alternative. Be prepared for either scenario!

Total (Run) Distance:      1800m          Methodology:       Speed Endurance          Scoring:       Score each of the three parts individually

CFE Christmasapp

Announcements

1. Don’t miss class on Thursday, 12/22!! We’ve got a sweet CFE Christmas WOD in store for you!!! #jingleWOD

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.

 

WODs for the Week of 12/4

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Congratulations, BRice and Sarah!!! We are SO proud of you!!

THANK YOU for everything that both of you bring to our community–we are so grateful for your friendship, hard work, and the energy and love you pour into each of us, each and every day.

With Love,  CFE

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This Week’s WODs

*Cycle Q/Week 7 of 12*

Short Interval (Mon 5:30pm):  “CFE Triple Decker”

21/18 calorie Assault Bike (goal 60-65 seconds), 21/18 calorie row, 125m walk, 100m run, 2:00 recovery rest

18/15 calorie Assault Bike (goal 45-50 seconds), 18/15 calorie row, 125m walk, 200m run, 2:00 second recovery rest

15/12 calorie Assault Bike (goal 30-35 seconds), 15/12 calorie row, 125m walk, 300m run, 2:00 recovery rest

12/9 calorie Assault Bike (goal 15-20 seconds), 12/9 calorie row, 125m walk, 400m run, 2:00 recovery rest

9/6 calorie Assault Bike (goal 12-15 seconds), 9/6 calorie row, 125m walk, 500m run

Methodology:     Aerobic Threshold-ish     Total Distance:      1500m running       Scoring:    WOD is for total time

WOD Notes–This WOD is primarily Aerobic Threshold, in that it provides a bit more rest than would typically be allowed. This is mainly in transition, however, so use these graceful recovery periods to your advantage. You will be in transit, inside for the bike/row for each of the recovery rests, and walking to the CFE start line from indoors (hence the 125m walking distance–yep, BRice measured it.)🙂 The Assault Bike calories are all-out effort, ideally in the timeframes provided. The row does not have an assigned time domain. Use it as a relative recovery, but maintain consistency in your pace.

WOD Math—The run pacing is based on your mile PR time. Go to http://www.coolrunning.com to find your equivalent mile PR pace times for each of the five distances. *Please figure your pacing PRIOR to coming to class! You WILL NEED a watch! Really push to hit these goal times. If you’re falling long, look to your recovery–and fix it!

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Long Interval (Thurs 5:30pm):  “Intergalactic Hookup”

ROW WOD!

3 x (100m sprint, 500m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 400 easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 300m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 200m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 100m easy row) with no rest between reps

WOD Notes—Choose your easy recovery row pace. Your sprint pace should be around the same effort as your 1000m max effort pace would be.

WOD Math—No math tonight! Just mercy on you. Mercy from the 20 degree weather outside, and the movie you had to endure this weekend. You’re welcome. 🙂

Total (Row) Distance:     6000m       Scoring:     WOD is for total time

 

YAY for my dad for being determined, and finishing the Santa Dash this weekend!!! I’m so proud of you!!!

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.