WODs for the Week of 6/25/17

This Week’s WODs

*Cycle S/Week 12 of 12* 

Short Interval (Mon 5:30pm):  1-MILE TIME TRIAL

*Recover*, then…

CFE Benchmark WOD“Helen”

3 rounds for time:

400m run, 21 KB swings 55/35, 12 pull-ups

Long Interval (Thurs 5:30pm):  400m TIME TRIAL

*Recover*, then…

CFE Benchmark WOD“Partner TOSH”

3 rounds for total time:

200m, 400m, 600m

One partner rests while the other runs. (i.e. Partner A runs 200m, Partner B runs 200m, Partner A runs 400m…and so on…x 3 rounds)

Announcements

  1. NEXT WEEK!!!! New Cycle!!! 🙂

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

 

 

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WODs for the Week of 6/18/17

Image result for happy fathers day

This Week’s WODs

*Cycle S/Week 11 of 12* 

Short Interval (Mon 5:30pm):  “I Can’t Drive 55”

3 SETS:

4 x 200m with 75 seconds rest between reps, and 4:00 rest between sets

WOD Pacing:  Your pace should be between your 400m PR pace and your 1-mile PR pace. This workout has A LOT of rest. So if you feel the need…for speed…choose a pace that is the average between your 400m and 1-mile PR times.

WOD Notes:  Go fast. 🙂

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

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

5 SETS:

500m at moderate pace

Rest:  none

500m at jog pace

Rest:  none

200m at FAST pace

Rest:  2:00

WOD Pacing:  These intervals are programmed to be at your 1-mile PR GOAL pace (faster than your current max effort time). Expect this target speed to get increasingly difficult as you go deeper into this workout. Once you are unable to sustain the 200m pace…you must stop this workout. 

WOD Notes:  The 200m intervals should get all of your attention in this workout, hence the scoring.

Methodology:       Lactate Threshold         Total Distance:      6000m          Scoring:    Score only the 200m interval times for each of the 5 sets.

Announcements

  1. NEXT WEEK!!!! Time trial testing!!! #tripleT 🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 6/11/17



This Week’s WODs

*Cycle S/Week 10 of 12* 

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

Part 1

2 Sets:

500m at moderate/fast pace, no rest,

500m at easy pace, no rest,

400m at moderate/fast pace, no rest,

400m at easy pace, no rest,

300m at moderate/fast pace, no rest,

300m at easy pace, REST 3:00

Part 2

4 x 100m sprints at your 400m PR pace with FULL recovery between reps.

Methodology:       Lactate Threshold      Total Distance:      5200m          Scoring:     For Part 1:  score each set separately, minus the 3:00 rest; For Part 2:  score each 100m sprint separately.

Image result for sisson hero wod

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

Complete as many rounds as possible in 20 minutes of:

15-ft rope climbs, 1 ascent

5 burpees

200m run

*If you’ve got a 20-lb weight vest or body armor, wear it.

Image result for sisson hero wod

Announcements

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

WODs for the Week of 6/4/17

This Week’s WODs

*Cycle S/Week 9 of 12* 

Short Interval (Mon 5:30pm):  “Double Vision”

8 SETS:

50 plate jumps (on 10lb plate)

100m sprint with heavy dumbbell or kettlebell (50/35)

Rest:  Recover fully between reps (3+ minutes)

WOD Notes:  The plate jumps are to be performed as fast as possible. Move immediately to pick up your object, and GO! Focus on a high stride frequency during the 100m sprint.

WOD Pacing:  Aim to gauge your recovery accurately, so that the time it takes you to complete each set is consistent.

Methodology:     Strength Endurance     Total Distance:     800m     Scoring:    Score each of the 8 sets separately

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

Warm-up

4 x 400m at easy recovery jog pace

Rest 1:00 between reps

*Fully recover prior to main workout below*

Main Workout

5 SETS:

Run 400m, jog 200m, run 200m, jog 200m

Rest 2:00 between sets

WOD Pacing:  Use your 4x400m warm-up intervals to establish the 200m jog pace in the main workout. Your run paces should be slightly faster than your 1-mile PR pace.

WOD Notes:  The core of the main workout is your 200m recovery jogs. Your paces in these 200m jog intervals must match your average pace in your 4x400m warm-up!

Methodology:     Lactate Threshold     Total Distance:       6600m    Scoring:    Score the main workout only; score each of five sets separately (not counting the 2:00 rest period)

Image result for be kind

Announcements

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