WODs for the Week of 5/28/17

This Week’s WODs *Cycle S/Week 8 of 12*  Short Interval (No Class–Memorial Day):  HERO WOD “Murph” For Time (partition as preferred): Run 1 mile 100 pull-ups 200 push-ups 300 squats Run 1 mile Long Interval (Thurs 5:30pm):   “Shattered” THREE Sets: 8 x 100m with 50 seconds rest between reps 4:00 rest between sets WOD Notes:  Your 100mContinue reading “WODs for the Week of 5/28/17”

WODs for the Week of 5/21/17

This Week’s WODs *Cycle S/Week 7 of 12*  Short Interval (Mon 5:30-7:30pm):  Aerobic Capacity Mini-Workshop A special 2-hour CFE! We’ll do two short workouts, and delve deeper into Chris Hinshaw’s Aerobic Capacity philosophy. We’ll take time to figure your individual fatigue factor so we can continue to tailor our programming directly to your goals/strengths/weaknesses! Please bring the following:  somethingContinue reading “WODs for the Week of 5/21/17”

WODs for the Week of 5/14/17

  This Week’s WODs *Cycle S/Week 6 of 12*  Short Interval (Mon 5:30pm):  “Dangle” 4 sets: 200m FAST, 100m easy 200m FAST, 100m easy 200m FAST, 100m easy Rest 4:00 Coach Jen C’s Note:  Remember the framework of the VO2 Max methodology…lower volume, shorter intervals, higher intensity, more rest between efforts. WOD Notes:  Your 200s must be FAST.Continue reading “WODs for the Week of 5/14/17”

WODs for the Week of 5/7/17

Aerobic Capacity Seminar with Chris Hinshaw!!! Elizabeth and I were SO fortunate to be able to attend the Aerobic Capacity seminar this past weekend, in Carlsbad, California! I would wholeheartedly recommend this seminar to EACH and every one of you! It was an AMAZING treasure trove of valuable information! The opportunity I’ll now have to share this informationContinue reading “WODs for the Week of 5/7/17”