WODs for the Week of 8/27/17

We Have a Question. Going into HOA and/or Dogwood…How’s Your Mental Game??

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Let’s Find Out. 

This Week’s WODs

*Cycle T/Week 9 of 12* 

Short Interval (Mon 5:30pm):  “Bound and Determined”

Part One:  Hill repeats–Coach’s Choice

Part Two:  6 SETS

25 ft of max distance Broad Jump, immediately into 200m run at 98% effort (to retain form)

WOD Notes:    Rebounding on the broad jumps is OK; course distances will be marked accordingly. This WOD is all fast-twitch development–on the hill and the back lot, both.

Methodology:    Speed/Strength Endurance     Total Distance:    1200m + hill repeats   Scoring:    Score Part Two only, for total time (including rests)

Long Interval (Thurs 5:30pm):   “Valkyrie”  (WOD Credit Taylor Drescher)

1-HOUR Time Cap:

400m Run

20 burpees

400m Run

19 burpees

400m Run

18 burpees

400m Run…

Continue to descend all the way to 1 burpee. 🙂

WOD Notes:    This WOD is all mental. Can you beat the clock?

WOD Pacing:  The 400m pacing is 1-mile PR + 5-6 seconds/100m

Methodology:    Aerobic Threshold    Total Distance:     8000m      Scoring:     WOD is for total time if finished, and for completed work if not.

Announcements

  1. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.
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WODs for the Week of 8/20/17

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This Week’s WODs

*Cycle T/Week 8 of 12* 

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

Run 500m at 1-mile PR pace, rest 3:00

200m SPRINT, rest 3:00

400m at 1-mile PR pace, rest 3:00

150m SPRINT, rest 3:00

300m at 1-mile PR pace, rest 3:00

100m SPRINT

WOD Notes:    Sprints are all-out efforts. Manage your rest well!

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

Long Interval (Thurs 5:30pm):   “Lizzy Dizzy”

2 Sets:
800m at moderate pace, rest 45 seconds
200m at fast pace, rest 90 seconds
600m at moderate pace, rest 45 seconds
200m at fast pace, rest 90 seconds
400m at moderate pace, rest 45 seconds
200m at fast pace, rest 3:00

WOD Notes:    The focus for this WOD are the 200m intervals.

WOD Pacing:  Target your 200s to your 1-mile PR pace; moderate intervals should run 2 seconds/100m slower than your mile PR pace.

Methodology:     Lactate Threshold     Total Distance:      4800m       Scoring:     WOD is for total time

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Announcements

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

WODs for the Week of 8/13/17

More Pics from our CFE Summer Workshop!

This Week’s WODs

*Cycle T/Week 7 of 12* 

Short Interval (Mon 5:30pm):  “Three Amigos”

3 SETS:

800m, 400m, 200m with 3:00 rest between reps

5:00 rest between sets

WOD Notes:    800m run is at your mile PR pace PLUS 20 seconds. 400m run is at your mile PR pace. 200m run is at your mile PR pace MINUS 10 seconds.

Methodology:      Lactate Threshold      Total Distance:      4200m        Scoring:     Score each set separately

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday  “The Seven”

7 RFT:

7 Handstand push-ups

7 Thrusters 135/95

7 Knees to Elbows

7 Deadlift 245/165

7 Burpees

7 KB Swings 70/55

7 Pull-ups

Announcements

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

WODs for the Week of 8/6/17

Our First Ever CFE Summer Workshop was a HUGE Success!!!

Thank you SO much to each and every one of you who joined us! 

BRice leads the CFE Summer Workshop group through a series of drills…

#knowledge bombs #onwardandupward #bettereveryday

This Week’s WODs

*Cycle T/Week 6 of 12* 

Short Interval (Mon 5:30pm):  “Kiss and Tell”

5 Rounds:

3 Deadlift 225/185

6 Box Jumps 30/24 with step down

12 Jumping Feet Tuck (heels hit your backside) with a 3/4 squat for explosive/ballistic effect

200m MAX EFFORT SPRINT

24 easy recovery air squats

Rest 4:00 between rounds

WOD Notes:    This WOD is meant to be EXPLOSIVE and FAST. It incorporates ballistic and plyometric movements coupled with aggressive sprinting, to recruit fast twitch muscle fibers. Immediately after you’ve completed the 200m sprint, begin the easy recovery squats. Pick a steady, easy recovery pace and use the squats to work out the lactic acid that’s built up in your legs from the ballistics and sprinting. Then, focus on FULL recovery during those 4 minutes of rest, so you can be ready to tackle that next round at 100%!

Methodology:    Speed/Strength Endurance      Total Distance:      1000m        Scoring:     Score each of five rounds separately (for time)

Long Interval (Thurs 5:30pm):   “Inaugural” (WOD Credit:  Elizabeth Koch)

5 x 500m run, 100m walk

Rest 90 seconds

4 x 400m run, 100m walk

Rest 90 seconds

3 x 300m run, 100m walk

WOD Notes:    Perform each interval set with just 100m walk in between reps. Rest 90 seconds between sets. During the 100m walk, focus on bringing your breathing under control, clearing the fatigue from your legs, and being ready to accelerate right into the next interval once you cross the 100m return mark.

WOD Pacing:  Intervals will be paced off your 1-mile PR time. As the volume builds during this workout and the fatigue begins to set in–work to hold your paces.

Methodology:    Aerobic Threshold      Total Distance:      5000m        Scoring:     WOD is for total time

Beautiful Taylor finishing up a condensed version of VO2 Max WOD “Molasses” at Sunday’s CFE Summer Workshop…

Announcements

  1. If you attended this weekend’s CFE Summer Workshop, and still need an accurate fatigue factor…contact one of us via FB or in person at the gym, and we’ll help you! Be sure you’re operating from current and accurate time trial results!

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