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.

 

 

 

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