WODs for the Week of 2/26/17

This Week’s WODs

*Cycle R/Week 7 of 12*

Short Interval (Mon 5:30pm):   “Aerobic Capacity Strength Endurance Workout”

30 seconds heavy sled push, 1:00 easy recovery jog

30 seconds heavier or farther sled push, 1:00 easy recovery jog

30 seconds heavier or farther sled push, 1:00 easy recovery jog

30 seconds heavier or farther sled push

Rest 3:00

20 seconds heavy sled push, 40 seconds easy recovery jog

20 seconds heavier or farther sled push, 40 seconds easy recovery jog

20 seconds heavier or farther sled push, 40 seconds easy recovery jog

20 seconds heavier or farther sled push

Rest 3:00

10 seconds heavy sled push, 20 seconds easy recovery jog

10 seconds heavier or farther sled push, 20 seconds easy recovery jog

20 seconds heavier or farther sled push, 20 seconds easy recovery jog

20 seconds heavier or farther sled push, DONE!

Methodology:     Speed/Strength Endurance      Total Distance:    Variable       Scoring:    

WOD Notes–YOU pick the weight for your opening sled push. Your weight must get heavier, or your distance must go farther, as you progress deeper into each set. So NO–you are not allowed to rest during your sled push. 🙂 You define your resting jog pace (no walking). Expect your body to fill with fatigue during this WOD. The rest is insufficient to allow full recovery. RESIST THE URGE to quit or slow. The purpose of this WOD is to maintain muscle fiber recruitment under increasing doses of lactate.

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Long Interval (Thurs 5:30pm):   “Winter is Coming”

Part One:

600m, 2:00 rest

400m, 100m walk

300m, 1:00 rest

200m, 5:00 rest

Part Two:

600m, 2:00 rest

400m, 100m walk

300m, 45 sec rest

200m, 5:00 rest

Part Three:

600m, 2:00 rest

400m, 100m walk

300m, 30 sec rest

200m, DONE!

WOD Notes—The core of this workout is the final 300m and 200m intervals. As noted, the rest between these two intervals gets progressively shorter and shorter. Expect having to sprint your final 200m to hit your target finishing time!

WOD Math—go to http://www.coolrunning.com. The target pace for the 600s is programmed to be slower than the other interval distances. More specifically, the 600m intervals should be 1 sec/100m slower than your mile PR pace. The target pace for the 400s, 300s, 200s is your mile PR pace.

Methodology:     Lactate Threshold      Total Distance:       4800m          Scoring:     WOD is for total time

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Time Trials.

Oh yes. We will run this fast. 🙂

Announcements

1. UPDATEPostponed Time Trials…coming your way the week of March 12th! BE READY!

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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WODs for the Week of 2/19/17

Scenes from this Weekend’s Tough Love Competition

Displaying IMG_3201.JPGDisplaying IMG_3188.JPGDisplaying IMG_20170218_105922489.jpg   AMAZING Performances by ALL!!! #toughlove

This Week’s WODs

*Cycle R/Week 6 of 12*

Short Interval (Mon 5:30pm):   “R.F.B.”

Part One:  6 x 200m at fast pace w/ 200m jog between reps

Rest 2:00

Part Two:  6 x 200m at faster pace (than Part One) w/ 100m walk between reps

Rest 2:00

Part Three:  6 x 200m at faster pace (than Part Two) w/ 60 seconds rest between reps

Methodology:       VO2 Max      Total Distance:      5400m      Scoring:      WOD is for total time

WOD Notes–Your pace increases, as your rest modality varies. Saucy!

Long Interval (Thurs 5:30pm):   HERO WOD THURSDAY–“Tumilson”

8 rounds for time of:

Run 200m

11 dumbbell burpee deadlifts (60lbs/35lbs)

Scoring:       WOD is for total time

 

Image result for tumilson dog hawkeye

 

 

 

 

 

 

 

 

 

Navy SEAL Petty Officer Jon Tumilson, 35, was killed August 6, 2011 when the helicopter  he was riding in was shot down by a rocket-propelled grenade in Afghanistan. He is survived by his parents, two sisters, and beloved dog, Hawkeye, who would not leave his side during the duration of his memorial service.

 

Image result for tumilson dog hawkeye

Announcements

1. UPDATEPostponed Time Trials…coming soon!

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.

 

 

 

 

 

 

 

 

 

 

WODs for the Week of 2/12/17

Image result for happy valentines day runners

This Week’s WODs

*Cycle R/Week 5 of 12*

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

Run 5:00 in continuous direction on flat open road or trail

Rest 1:00

Run back to the original starting point without looking at your watch. This should take 5:00, if paced perfectly. OBJECTIVE:  record total time it took to run back to starting point. Your goal is to match your total out time of 5:00. Your penalty for every missed second (under OR over your target time) is one burpee.

Run 4:00 out (at faster than previous pace), rest 1:00, run back to original starting point with same objective and penalty as above.

Rest 1:00

Run 3:00 out (at faster than previous pace), rest 1:00, same as above

Rest 1:00

Run 2:00 out (at faster than previous pace), rest 1:00, same as above

DONE!

Methodology:       Aerobic Threshold      Total Distance:      Variable       Scoring:      WOD is for Total Distance; add discrepancy in seconds for each round to comments

WOD Notes–This is an exercise in perfect pacing! Your accuracy here is really going to rely on your ability to a) not rush out of the gate, and b) gauge your exertion and the “feel” of your pace on the way there and back.

Long Interval (Thurs 5:30pm):   “Pick ME!”

Run 800m at 1-mile PR pace, rest 5:00

Run 400m at faster pace, rest 5:00

Run 200m at 400m PR pace, rest 3:00

Run 200m at 400m PR pace, rest 3:00

Run 100m at SPRINT pace, rest 3:00

Run 100m at SPRINT pace, DONE!

Methodology:      VO2 Max      Total Distance:         3400m        Scoring:       WOD is for total time

WOD Notes—Manage your recovery well! Stick to those paces!

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Oceanside CA’s Polarize CrossFit tackled “Accelerations” today! It was fun trading WODs with you guys! Strong work, peeps…and thank you, Coach Elizabeth!!

P.S.  Is that John Cusack second from left?!!? #sayanything #petergabriel #inyoureyes 🙂

Announcements

1. UPDATEPostponed Time Trials…coming soon!

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.

 

 

 

WODs for the Week of 2/5/17

2017 Spring Race Preview!

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There are lots of opportunities right around the corner, to put your CFE training to the test…in a race day environment!

Here are a few of our favorites!

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BIG PARTY Half Marathon & 5K     Saturday, April 1st     Jordan Valley Park, Springfield     Register HERE

ShamRox Run Springfield 15K/5K     Saturday, March 11th     Dublin’s Pass, Downtown Springfield     Register HERE

Image result for go girl springfield mo        Go Girl Half Marathon & 5K     Saturday, April 15th     Park Central Square, Springfield     Register HERE

Marionville’s Running of the Squirrels 5K     Saturday, April 22nd     Marionville Elementary School (I’ve actually never heard of this race, but I’m including it nonetheless because a) the logo, and b) age-group winners get squirrel trophies. So, duh.)  🙂     Register HERERunning of the Squirrels logo

The 9th Annual Ozark Greenways-OMRR Frisco Railroad Run logo9th Annual Ozark Greenways-OMRR Frisco Railroad Run 8K/Half Marathon/Marathon/50K/50 Mile     Saturday, April 29th     Willard Middle School     Register HERE

This Week’s WODs

*Cycle R/Week 4 of 12*

Short Interval (Mon 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

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

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!

Long Interval (Thurs 5:30pm):   “Shine Bright” Assault Bike WOD

3 sets:

90 seconds at easy pace, rest 30 seconds

75 seconds at moderate pace, rest 30 seconds

60 seconds at fast pace, rest 30 seconds

45 seconds at faster pace, rest 30 seconds

30 seconds at fastest pace, rest 30 seconds

15 seconds at MAX EFFORT

Rest 3:00

Scoring:       WOD is for total time

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Announcements

Punxsutawney Phil saw his shadow…which means SIX more weeks of winter! BUT???? Mr. Phil’s not exactly from Springfield, MO, is he?

In other words, if the cold weather begins to break a bit…expect some time-trial testing coming your way very soon!

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.