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


  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.

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