WODs for the Week of 1/29/17


We’re Trading WODs with Polarize CrossFit this Week!

Here they are tackling “Wiggly Squiggly” this afternoon, in sunny Oceanside, CA! They’re coached by our friend, and former CFS Endurance Coach Elizabeth Koch! They’ll tackle “Accelerations” (our WOD from last week) this coming Sunday! 🙂

This Week’s WODs

*Cycle R/Week 3 of 12*

Short Interval (Mon 5:30pm): “Wiggly Squiqqly”

60 seconds FAST @1-mile PR pace, no rest, 6:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 5:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 4:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 3:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 2:00 easy jog

Rest 1:00

60 seconds FAST @1-mile PR pace, no rest, 1:00 easy jog


Methodology:      Aerobic Capacity      Total Distance:       Variable       Scoring:    Your score is number of meters achieved for each FAST-paced interval

WOD Notes–Your should aim to keep your FAST-paced interval distances the same throughout this WOD, despite the decreasing recovery timeframe throughout. Aim to hold these intervals between 1-2 seconds. Use your recovery jog and brief rest periods wisely.

WOD Math–Use your 1-mile PR pace to figure your goal pace/100m.

Long Interval (Thurs 5:30pm):   “Hard Charging”

5 Rounds:

400m at moderate pace

100m at easy pace

200m at fast or 2k PR pace

100m at easy pace


Rest 2:00 between rounds

WOD Notes—This workout is structured to provide less rest between reps, disallowing complete recovery between reps. Therefore, you must strive to keep from “red-lining” too early in the round in order to meet your paces throughout the workout.

WOD Math—Fast pace=2k PR pace or faster; Moderate pace=2k PR pace + 8-10 sec/500m; Sprint pace=you guessed it…max effort!

Methodology:       Lactate Threshold     Total Distance:        4500m         Scoring:       WOD is for total time


Next Week on the blog…2017 RACE PREVIEW! (I’m serious this time.)

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

3. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

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