WODs for the Week of 5/28/17

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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 100m pace for all three intervals must be faster than the average between your 400m and 1-mile PR times. As example, an athlete with a 400m PR of 72 seconds (or 18sec/100m) and 1-mile PR of 6:10 (or 23 sec/100m) would target all of their 100m intervals in sub-20.5 seconds.

Methodology:     VO2 Max     Total Distance:    2400m        Scoring:    Score each of the three sets separately

Memorial Day Quotes

Announcements

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WODs for the Week of 5/21/17

Image result for aerobic capacity seminar assaultThis 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:  something to write with, your watch, and your 400m and 1-mile PRs

Long Interval (Thurs 5:30pm):   “Cutters”

Part 1:

5 sets

500m run at fast pace

100m jog at easy recovery pace

NO rest between reps or sets

Rest 3:00

Part 2:

5 sets

250m run at fast pace

50m jog at easy recovery pace

NO rest between reps or sets

WOD Notes:  Your 500s and 250s are at the same fast pace. Target a pace that is 1-2sec/100m slower than your 1-mile PR time.

Coach Jen C’s Note:  Remember the structure of the Lactate Threshold methodology…higher volume, higher intensity, less rest between reps/sets. Lactate Threshold is essentially the fastest pace you can maintain without generating more lactic acid than your body can use, then convert back into energy. We’ll talk all about this on Monday!

Methodology:     Lactate Threshold       Total Distance:   4500m         Scoring:    Score Parts 1 & 2 separately

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WODs for the Week of 5/14/17

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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. This workout has a lot of rest.

 WOD Math:  Pick a pace that is between your 400m PR pace and your 1-mile PR pace. Rich Froning did his 200s in 36-37 seconds and his 100s in 32 seconds.

Methodology:      VO2 Max     Total Distance:      3600m      Scoring:    Score each of the four sets separately

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

5 rounds for time:

800m Run

23 back squats, 3/4 body weight

13 deadlift, 1.5 times body weight

Miroslaw “Miron” Lucki, 38, died August 23, 2013, in Ghanzi Province, Afghanistan, from fatal wounds inflicted by an IED. Lucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Lucki began his service in the Polish army in 1997. Lucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness–his motto was “100 percent or it’s not worth the hassle.” Lucki is survived by his wife and son.

Scoring:    WOD is for total time

Announcing…NEXT MONDAY!!! A special edition 2-hour CFE! Plan on a mini-workshop where we’ll delve deeper into Chris Hinshaw’s Aerobic Capacity philosophy, and take time to figure your individual fatigue factor so we can continue to tailor our programming directly to your goals/strengths/weaknesses! We’ll get TWO short WODs in, too! 

05/22/17     5:30-7:30pm CFS Back Lot

I’m excited to share some amazing information with you from the Aerobic Capacity Seminar! –Jen C

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WODs for the Week of 5/7/17

Aerobic Capacity Seminar with Chris Hinshaw!!!

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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 information with you just fills my heart with joy! Can’t wait!!! See the ‘Announcements’ section for details…

This Week’s WODs

*Cycle S/Week 5 of 12* 

Short Interval (Mon 5:30pm):  “Zena”

Run 1000m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 800m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 600m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 400m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 200m easy, 200m moderate, 300m FAST, 100m easy, DONE!

Coach Jen C’s Note:  The purpose of this WOD is two-fold:  VOLUME on your feet, and forcing you to confront a FAST effort at a fatigue point. Think about your 1-mile PR effort. What’s the hardest part?? The 3/4 mark! This is when our bodies want to give up. We’re more than halfway through…but not close enough to the finish line to see the light. This “wall” presents itself in many athletic endeavors:  3/4 of the way through a chipper WOD, mile 20 of a full marathon, etc. This methodology manipulates two factors–volume (or time on your feet), and intensity at the very point when your body is ready to dial-down. It’s BRILLIANT!

 WOD Math:  Base your moderate and FAST paces on your 1-mile PR pace

Methodology:    Aerobic Threshold      Total Distance:       6000m       Scoring:    WOD is for total time

Long Interval (Thurs 5:30pm):   “Evolution”

1400m run, rest 5:00, 1400m run, rest 5:00, 1400m run

During 1st run:  12x jumping split lunges EMOM; during 2nd run:  9x jumping feet tuck full-depth air squats EMOM; during 3rd run:  6x max distance broad jumps EMOM.

WOD Notes:  Start the WOD by running first. Run 1min, then perform 12x jumping split lunges without making any forward progress, then back to running until you hit 2min. Then, perform 12x jumping split lunges until you have completed the 1400m distance. The running pace needs to be fast–or you will NEVER finish this WOD! Focus on quick transitions between movements. REST 5min after completing each 1400m interval.

Coach Jen C’s Note:  This WOD serves several purposes. First, your intensity is aggressive. These runs are FAST, under periodic duress. You are stopping your progress to perform EXPLOSIVE movements. These are not your mother’s split lunges/tuck jumps, etc. You should approach these movements with POWER and intention…then IMMEDIATELY resume your speed. No delay! The function of this WOD is fast twitch muscle fiber development. This methodology requires full recovery between efforts–hence the long rest. (You’re welcome, Sarah!) 🙂 It is expected that you will attack each round with similar, aggressive intensity. THIS is strength endurance. These WODs call you to dig deep. Find your fight, and manage your rest well!

Methodology:     Strength Endurance       Total Distance:   4200m         Scoring:    WOD is for total time

Announcements

  1. GUESS WHAT?!?!?! I’d like to plan a mini-workshop very soon to fill your noggins with all the sweet stuff I learned at the Aerobic Capacity Seminar! I can’t WAIT to share it with you! Stay tuned NEXT WEEK on the blog for details…after I have a chance to talk with BRice and Culligan! You won’t want to miss it!!
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.