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


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

Image result for punxsutawney phil


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.

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