WODs for the Week of 1/29/17

img_9926

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! ūüôā

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

DONE!

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

WOD Notes‚ÄďYour 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‚ÄďUse 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

100m SPRINT at MAX EFFORT

Rest 2:00 between rounds

WOD Notes‚ÄĒThis 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‚ÄĒFast 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

Announcements

Next Week on the blog‚Ķ2017 RACE PREVIEW! (I’m serious this time.)

1. UPDATE:¬† We‚Äôve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We‚Äôve 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‚Äďindoors 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. ‚ÄėLike‚Äô our Facebook page, ‚ÄėCrossFit Running‚Äô for the latest updates, blog postings, and information.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s