WODs for the Week of 1/8/17

CFS Strikes Again!!

BIG Congrats to Coach Allison, Sarah, Chelsea, Jamie, Stephen, and Steve on their 11th place Semifinal Silver Division finish at the KO in the OK Competition this weekend! Strong work!!!

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EXCELLENT blog post below…courtesy of Coach Chris Hinshaw. Give it a read!


This Week’s WODs

*Cycle Q/Week 12 of 12*

Short Interval (Mon 5:30pm):   400m Time Trial! AGAIN! (many of you didn’t get to do it last week) 🙂

Recover. Then…

“Big Wednesday”

5 Rounds:

Run 200m at FAST pace, 30 sec rest

Run 300m at FAST pace, 100m walk

Methodology:      Lactate Threshold           Total Distance:        3000m         Scoring:      WOD is for total time, minus the last 100m walk

WOD Notes–Maximize your recovery during the 30 second rest period, after the 200m interval. Take deep, easy breaths. Focus on getting your heart rate down. No sitting!

WOD Math—Your target pace in this workout is your mile PR pace! For example, if your mile PR is 6:40, you would target a 200m time of 50sec, and a 300m time of 75sec.

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

**Unless there’s precipitation or ice on the ground, we’ll be OUTSIDE. Otherwise, we’ll row it. Please be prepared for either scenario.

800m, rest 1:00, 500m

Rest 5:00

800m, rest 1:00, 500m

Rest 5:00

2 x 300m, 200m easy jog/row between intervals

2 x 200, 200m easy jog/row between intervals

Rest 4:00

800m, rest 1:00, 500m, DONE!

WOD Notes—Stay focused. These will be challenging intervals! Use your recovery time wisely, and check your watch at the midway of each interval. Pay close attention to how you’re feeling throughout. Use that assessment to gauge your efforts as well.

WOD Math—For this WOD, you’ll maintain your mile PR pace throughout.

Total (Run) Distance:      5700m      Methodology:      VO2 Max        Scoring:       WOD is for total time

Image result for running in the cold


1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

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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