WODs for the Week of 3/26/17

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This Week’s WODs

*Cycle R/Week 11 of 12*

Short Interval (Mon 5:30pm):   “Newport Beach Crippler”

For Time:

30 body-weight back squats, then

1 mile TT

Long Interval (Thurs 5:30pm):   “Death Zone”

4 x 100m at moderate pace w/10 second rest

600m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

500m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

400m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

300m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

200m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

100m at fast pace

WOD Notes: 

WOD Math: Target a fast pace equal to your 1-mile PR pace. Target a moderate pace about 2-3 sec/100m slower than your 1-mile PR pace.

Methodology:       Lactate Threshold       Total Distance:        4400m           Scoring:       WOD is for total time

Image result for Liv's Run for Life  Don’t forget!! LIV’s RUN FOR LIFE 5K…April 15th! 🙂

Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

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WODs for the Week of 3/19/17

This Week’s WODs

*Cycle R/Week 10 of 12*

Short Interval (Mon 5:30pm):   “It’s Possible”

3 sets:

400m at moderate pace, 10 seconds rest

200m at faster pace, 10 seconds rest

300m at FAST pace, 10 seconds rest

100m at SPRINT pace

Rest 3:00

Methodology:         VO2 Max       Total Distance:         3000m          Scoring:     WOD is for total time

WOD Notes—This WOD has low volume and lots of rest, so be aggressive!! Really push those final 100m sprints to maximize the recruitment of your fast-twitch fibers.

WOD Math—the 300m pace should be your mile PR pace or faster, the 100m sprint pace should be at or faster than your 400m PR pace.

Long Interval (Thurs 5:30pm):   HERO WOD Thursday!!!  “Caitlin”

2K Row

120 Calorie Assault Bike

1600m Run

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Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. Don’t forget to register for Liv’s 5K!!! April 15th! Cochrans are signed up! 🙂

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 3/12/17

Liv’s Run For Life 5k  

An annual Run/Walk since 2015. Liv’s Run for Life 5K raises awareness for organ and tissue donation. We believe Olivia’s altruistic decision to sign the National Donor Registry to be an important social responsibility. Through donation, each of us has the power and potential to save a life.  

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Olivia’s Story

Olivia lived a life full of purpose and exuberance. She was genuine, kind hearted, and no respecter of person. Liv was uninfluenced by consideration of someone’s popularity, but was rather a friend to all. Those blessed to have met and love her, have spoke not just of her outer beauty, but her contagious laughter, sweet spirit, and vibrant personality. On June 27, 2014 a tragic vehicle accident took the life of an extraordinary daughter and forever changed our family

Olivia’s selfless decision at age sixteen to register as an organ donor, blessed not only her recipients with the precious Gift of Life. But has also offered our own family through unfathomable grief, a morsel of comfort with the knowledge that because of Liv, those families may not experience such heartache, while simultaneously keeping her loving spirit alive.

Through organ donation Olivia was able to save countless lives. Her heart now beats for a 10-year-old boy. He is a student from Tennessee. The recipient of Olivia’s right kidney is a 55-year-old disabled man from Missouri. He enjoys cooking, and watching TV. Olivia’s left kidney was given to a 53-year-old man also from Missouri. He is married with children and works in information security. A 27-year-old man who lives in Missouri received Olivia’s liver. He is married and works full time as an IT technician. The recipient of Olivia’s lungs is a 61-year-old woman from Missouri. She is married nurse with children and grandchildren. Through her gift of tissue donation countless lives will continue to be touched.

#LivTwice

Image result for Liv's Run for Life   Register HERE      Sat, April 15th  Image result for Liv's Run for Life

This Week’s WODs

*Cycle R/Week 9 of 12*

Short Interval (Mon 5:30pm):   1-MILE TT

Recover, THEN…

Partner “Short TOSH”

3 rounds for time:  100m/200m/400m

Partner A runs the prescribed distance, then rests while Partner B does the same. One partner rests while the other runs–throughout.

Methodology:      VO2 Max              Scoring:     WOD is for total time

WOD Notes—GO FAST.

WOD Math—(see WOD Notes)  🙂

Long Interval (Thurs 5:30pm):   400m TT

Recover, THEN…

“Aller”

2 Rounds:  200m, rest 30 sec, 200m, rest 30 sec, 100m, rest 15 sec, 100m, rest 15 sec, 200m

Rest 4:00 between rounds

WOD Notes:  Control your opening 200m pace. This workout gets rough once you get into the 100s. Focus all your attention on pushing the 2 x 100 FAST!!

WOD Math: Your 200m pace target should be faster than your mile PR pace. Your 100s should target your 400m pace or faster.

Methodology:        VO2 Max      Total Distance:        1600m       Scoring:       Score TWO separate rounds

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Summer, Derek, Mari, and Danielle at this weekend’s ShamRox!!!

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Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

WODs for the Week of 3/5/17

 This Week’s WODs

*Cycle R/Week 8 of 12*

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

3 x (600m, 60 sec rest, 200m, 20 sec rest, 500m, 50 sec rest, 300m, 30 sec rest, 400m)

5:00 rest between sets

Methodology:           Total Distance:       6000m       Scoring:    Score each of the three rounds separately

WOD Notes–Be patient. Allow the workout volume to settle into your legs. The core of this workout is your last 1000m. Focus on a consistent pace for all intervals!

WOD Math–Pick a pace that is 2-3 sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8:00 (or 30sec/100m) would have a target pace of 32-33sec/100m.

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Long Interval (Thurs 5:30pm):   “Puff the Magic Dragon”

Part One–

3 x (200m at mile PR pace, 200m at easy recovery pace, 200m at mile PR pace, 100m easy recovery pace).

NO rest between reps or sets.

Rest 3:00 once you’ve completed all three sets.

Part Two–

3 x 20 seconds w/20 seconds rest between reps

Rest 3:00

2 x 30 seconds w/30 seconds rest between reps

Rest 5:00

1 x 60 seconds

ALL intervals are at max effort.

WOD NotesPart One workout focus: Recovery. Part Two workout focus: Accumulate more meters each round.

Methodology:      Aerobic Capacity     Total Distance:       Variable       Scoring:     Part One is for total time. Part Two is for total distance.

Announcements

1. UPDATE:  Postponed 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.