2017 Spring Race Preview!
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!
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
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 HERE
9th 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”
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
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
Scoring: WOD is for total time
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.