WODs for the Week of 7/9/17

This Week’s WODs

*Cycle T/Week 2 of 12* 

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

500m at 1-mile PR pace

200m SPRINT

400m at 1-mile PR pace

150m SPRINT

300m at 1-mile PR pace

100m SPRINT

Rest 3:00 between all reps

WOD Notes:    Stick to those mile-PR paces, because this one is all about the sprints. The sprints should be all-out efforts, for the entire distance. Manage your rest time wisely–stay upright, keep moving, and stretch.

Methodology:     VO2 Max        Total Distance:     1650m      Scoring:       WOD is for total time

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

Part 1:  3 x 600m, rest 1:30 between reps

Rest 4:00

Part 2:  3 x 200m, rest 1:30 between reps

Rest 4:00

Part 3:  3 x 500m, rest 1:30 between reps

Rest 4:00

Part 4:  3 x 200m, rest 1:30 between reps

WOD Pacing:  600m=4 seconds/100m slower than your 1-mile PR pace; 200m=8 seconds/100m slower than your 400m PR pace; 500m=2 seconds/100m slower than your 1-mile PR pace; 200m=4 seconds/100m slower than your 400m PR pace

EXAMPLE:  1-mile PR 8:00     400m PR 1:30

600=2:58 + 24 seconds= 3:22      200=45 sec + 16 seconds=1:01       500=2:29 + 10 seconds=2:39      200=45 secs + 8 seconds=53 sec

WOD Notes:  PLEASE figure your paces BEFORE class! And bring your watches!! Or NO popsicles!!! 🙂

Methodology:        Lactate Threshold        Total Distance:       4500m        Scoring:      Time each rep, for each part, separately (i.e. 600m x 3 scores, 200m x 3 scores, etc.). You’ll end up with a total time for each distance (parts 1-4).

Announcements

 

1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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