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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