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.
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 Notes—Part 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.
