WODs for the Week of 10/1/17

HOA!! HOA!!

Everyone has worked SO hard…and your diligence paid off!! Congratulations to ALL of our CFS athletes!

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   AWESOME!!!!

Look at the difference in form here…Larry in a lean/fall/catch stance, letting gravity guide him, versus reaching out with the heel. The former is much more efficient. #Posemethod

Just LOOK at these girls!!! #hardwork

This Week’s WODs

*Cycle U/Week 2 of 12*  

Short Interval (Monday 5:30pm):  CFS Endurance Benchmark WOD–“Goldilocks”

12 rounds: Run 200m at 1-mile PR pace, then immediately run 200m at 1.5x that pace

WOD Notes:  Run at your mile PR pace to the 400m turn-around, run back to the start line for the recovery. Your goal is to time these intervals just right—not too fast, not too slow, juuust right. You’re learning to feel a distinct difference between exertional and recovery pacing.

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

Long Interval (Thurs 5:30pm):   “Tuck and Roll”

4 x 500m with 40 seconds rest between reps

5:00 rest that includes a 300m easy walk/jog

4 x 300m with 40 seconds rest between reps

5:00 rest that includes a 300m easy walk/jog

4 x 400m with 40 seconds rest between reps

5:00 rest that includes a 300m easy walk/jog

4 x 200m with 40 seconds rest between reps

WOD Notes:    The 200m intervals should be at your 1-mile PR pace. Add 1 sec/100m for 300m, 2 sec/100m for 400m, and 3 sec/100m for 500m

Methodology:    Lactate Threshold     Total Distance:    5600m      Scoring:   Time/score each section separately: 4×500, 4×300, 4×400, 4×200

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Congratulations, GeriatRX!!! #mastersrule

Announcements

  1. SIX WEEKS till Dogwood!! #getbusy
  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

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