WODs for the Week of 4/30/17

SHE DID IT!!!!! #goldmedal 

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SHE DID IT, TOO!!!! #mastersdegree

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Congratulations, Alissa and Lindsay! YOU’RE AMAZING!!!

This Week’s WODs

*Cycle S/Week 4 of 12* 

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

200m at FAST pace, 200m at easy pace

Rest 15 seconds

200m FAST, 200m easy

Rest 15 seconds

200m FAST, 200m easy

400m FAST, 200m easy

Rest 15 seconds

800m FAST, 200m easy

DONE!

WOD Notes:  Conserve your energy during the 200s, because this pace will feel easy. This WOD is designed to help you get comfortable with a faster 1-mile PR time. The 800m should get all your attention! Hold the same fast pace that you established in your 200s and 400s.

 WOD Math:  FAST pace should be 1-2 sec/100m faster than your 1-mile PR pace.

Methodology:     VO2 Max      Total Distance:       3400m       Scoring:     You will enter FIVE separate interval scores: 200m, 200m, 200m, 400m, 800m. Reset your watch during the easy runs.

Long Interval (Thurs 5:30pm):   “Air Grab”

400m at FAST pace, 1200m at easy pace

300m at FASTER pace, 900m at easy pace

200m at FASTEST pace, 600m at easy pace

100m SPRINT, 300m at easy pace

DONE!

WOD Notes:  Aerobic fitness is measured by your ability to recover. The core of this WOD is the initial 100m of each interval–control your breathing, and then settle into your easy pace. Your easy pace should be the same for all intervals.

WOD Math:  The 400m is at your 1-mile PR pace. Your 300m pace is faster than your 400m, your 200m is faster than your 300. Your 100m sprint should be equal to your 400m PR pace.

Methodology:     Lactate Threshold       Total Distance:   4000m         Scoring:     You will enter FOUR separate interval scores: 400m, 300m, 200m, 100m. Reset your watch during the easy runs.

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“Team YOLO”

Announcements

1. Upcoming Races: 

Girls on the Run 5KSaturday, May 6th, 7:30am, MSU

One Sole Purpose 5K/10KSaturday, May 6th, 8am, 900 N. Eastgate, Springfield

Hurts Donut Run 5KSaturday, May 13th, 10am, Park Central Square

Lost and Found 5K (in honor of Landon Chance Potts)–May 25th, 6:30pm, Jordan Valley Park

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

 

WODs for the Week of 4/23/17

This Week’s WODs

*Cycle S/Week 3 of 12* 

Long Interval (Mon 5:30pm):   “Air Theft”

800m easy, 400m FAST, 800m easy

Rest 10 seconds

600m easy, 400m FAST, 600m easy

Rest 10 seconds

400m easy, 400m FAST, 400m easy

Rest 10 seconds

200m easy, 400m FAST, 200m easy

Rest 3:00

400m easy, 200m FAST, 400m easy

Rest 10 seconds

300m easy, 200m FAST, 300m easy

Rest 10 seconds

200m easy, 200m FAST, 200m easy

Rest 10 seconds

100m easy, 200m FAST, 100m easy

DONE!

WOD Notes:  This is a long grind, and the distance on your feet–although mostly easy–will make your FAST intervals a challenge! We’ve done quite a bit of sprint work lately. Time to embrace some mileage… 🙂

 WOD Math:  Use your 1-mile PR pace to determine your 400m and 200m interval goals. Aim for at or faster than those times.

Methodology:      Aerobic Threshold      Total Distance:       8400m       Scoring:     Score your interval times only. You will record 4 x 400m intervals and 4 x 200m intervals. In the WODIFY comment section, state how many intervals you were able to hit successfully (at or under your goal time).

#denyingyoulovedogsisruff

Short Interval (Thursday 5:30):  “Secretly Loves Dogs” PARTNER WOD! (Brought to you by BRice)

Buy-In:  40m tire flip

Then, 30-minute AMRAP:

1-2-3-4-5-6-7…and so on, reps of the following:

Toes to bar

Burpee pull-ups

Parallette push-ups

One partner chips away at reps, while the other partner runs to the 400m mark–from the rig and back. On the way back, go up the ramp into the back of the gym, and return to the rig via the back door stairs. Tag your partner, and pick up where they left off in the rep scheme.

Scoring:  Record total distance and total reps achieved.

It’s juuuust about that time…CFE BBQ!!! Stay tuned for more details!

Announcements

1. Next week…upcoming races!!

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

 

 

WODs for the Week of 4/16/17

Jeremy PRs his 5K!!! Way to go, Jeremy!

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This Week’s WODs

*Cycle S/Week 2 of 12* 

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

3 Rounds:

100m sprint, jog back to 50m mark

150m sprint, jog back to 50m mark

200m sprint, jog back to 50m mark

150m sprint, jog back to 50m mark

100m sprint, jog back to 50m mark

50m sprint, jog back to 50m mark

Rest 3:00

WOD Notes:  All intervals should be at your 400m PR pace, or as close as you can! VERY high intensity!! Be aggressive! NO walking!

#Mathishard

Methodology:    Speed/Strength Endurance     Total Distance:      3150m      Scoring:     WOD is for total time

Alternate Monday Rain WOD:     “Cochrans’ Garage WOD”

20 minutes–

Assault bike 1 mile easy; then alternate 0.5 mile HARD/0.5 mile easy until 20 minutes elapsed.

Rest 1:00

21-15-9

Wall balls 20/14

Sit-ups

KB swings 55/35

Scoring:     Record two separate scores–miles accumulated on bike, and metcon total time

Long Interval (Thurs 5:30pm):     HERO WOD THURSDAY–“Abbate”     *Row if raining*

1 mile run

21 Clean and Jerk 155/105

800m run

21 Clean and Jerk 155/105

1 mile run

Scoring:  WOD is for total time

Summer and Derek…Living Life! 🙂

Announcements

1. Happy birthday, Jerry!!! Hope you got a new cooler. 🙂

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

 

 

 

 

 

WODs for the Week of 4/9/17

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This Week’s WODs

*Cycle S/Week 1 of 12* 

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

1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

4 x 100m w/ 100m walk between reps

WOD Notes:  Manage your rest well; be prepared to meet your pace for each interval

WOD Math:  Use your 1-mile PR pace

Methodology:    VO2 Max      Total Distance:      2800m      Scoring:      WOD is for total time

Long Interval (Thurs 5:30pm):     “Dogwood Bridge” (Revised)

From the base of the Kansas Expwy Footbridge…

4 x 400m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace.

DONE!

Methodology:    Lactate Threshold     Total Distance:     Who knows?? 🙂      Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

WOD Math–Make note of your time for the first over and back bridge repeat. Aim to match and maintain that challenging but sustainable pace throughout.

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We like you. We really, really like you. —Love, Your Coaches.  🙂

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 4/2/17

This Week’s WODs

*Cycle R/Week 12 of 12*  Final Week!!!

Short Interval (Mon 5:30pm):   1-MILE TT    (We’re going to test this one out front tonight)

<<Recover>>

“Not My Problem”

6 Sets:

50m HEAVY max effort sled push sprint

<no rest>

Run 200m at FAST pace

Rest 3:00 between sets

WOD Notes:  Ditch your sled at the 50m mark, heading directly out on the 200m run.

WOD Math:  Your 200m pace should be as fast or faster than your 1-mile PR pace.

Methodology:     Speed/Strength Endurance      Total Distance:      Variable         Scoring:      WOD is for total time; include sled weight in your WODIFY post.

Long Interval (Thurs 5:30pm):   “Lizzy Dizzy”

2 Sets:

800m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

600m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

400m at moderate pace, rest 45 seconds

200m at fast pace, rest 3:00

WOD Notes:  The focus for this WOD are the 200m intervals.

WOD Math:  Target your 200s to your 1-mile PR pace; moderate intervals should run 2 seconds/100m slower than your mile PR pace.

Methodology:       Lactate Threshold       Total Distance:      4800m            Scoring:     WOD is for total time

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Head to Two Rivers ASAP…so beautiful right now!!! #hellospring

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.