CFE Athletes in Full-On BeastMode this Weekend!!
Teve Boehmer WINS the Forrest Gump Half Marathon in Reeds Spring!!!
Summer and Barb…Crush “One Track Minds” at Two Rivers!
Congratulations!!! #highfive
This Week’s WODs
*Cycle T/Week 10 of 12*
Short Interval (NO CLASS–Happy Labor Day!): “Valkyrie…The Aftermath”
25 jumping jacks for time.
WOD Notes: You’re welcome.
Methodology: I’m not really sure. Total Distance: None, if you’re doing it right. Scoring: WOD is for total time
Or??? Here’s an alternative WOD: “Group Trail Run at Two Rivers”
WOD Notes: Monday, Sept. 4th 0700 @Two Rivers Bike Park, Highlandville. Approximately 6.5 miles–organized by Sandy! 🙂
Long Interval (Thurs 5:30pm): “Damary”
3 x 500m at moderate pace, rest 50 seconds between reps
Rest 4:00
5 x 100m at VERY fast pace, rest 20 seconds between reps
Rest 4:00
3 x 400m at moderate pace, rest 40 seconds between reps
Rest 4:00
5 x 100m at VERY fast pace, rest 20 seconds between reps
Rest 4:00
3 x 300m at moderate pace, rest 30 seconds between reps
WOD Notes: Pacing as follows…
500s=Mile PR plus 5 seconds 400s=Mile PR plus 4 seconds 300s=Mile PR plus 3 seconds 100s=400m PR
Methodology: Lactate Threshold Total Distance: 4600m Scoring: Score each interval set separately, do not include 4:00 rest periods
#falliscoming #dressaccordingly #sarahsharp 🙂
Announcements
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Coach BRice has some WOD surprises (and more) coming your way!! Stay tuned…
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