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.  

Image result for Liv's Run for Life

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.


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 Math—(see WOD Notes)  🙂

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

Recover, THEN…


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

Image may contain: 2 people, people smiling, people standing and outdoor

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

Image may contain: 2 people, people smiling, people standing, closeup and outdoor


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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