CFE SLAYS ADVENTUREMAX TRAIL RACE…

LIKE BOSSES!!!!

Summer Rund 2nd Place–10K, Jerry Stewart 2nd Place–Half Marathon, Barb Wallace 3rd Place–10K, Claudia Coder 2nd Place–10K

This Week’s WODs

*Cycle U/Week 4 of 12*  

Short Interval (Monday 5:30pm):  “Dragging”

3 SETS:

3 x 30m MAX effort sled push or pull sprints (185lbs/135lbs), with 1:00 rest between reps

3 x 300m run with 30 seconds rest between reps

Rest 3:00-4:00 between sets

WOD Pacing:  Your 300m runs should be at your 1-mile PR pace PLUS 2sec/100m.

WOD Notes:  Speed, strength, power (fast twitch) athletes should focus their attention on the 300m intervals. Expect your 30 seconds of rest to feel too short. Endurance (slow twitch) aerobic athletes should focus their attention on the heavy sled sprints. Expect your 1:00 of rest to feel too short. What’s your fatigue factor? Over 20%=fast twitch, Under 20%=slow twitch.

Methodology:    Speed/Strength Endurance    Total Distance:    2970m (sled + run)     Scoring:   Score each of three sets separately. Do not count 3-4 minute rest between sets.

Long Interval (Thurs 5:30pm):   HERO WOD Thursday–“Griff”

For time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

It’s ALMOST Here!!!

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