CFE Represents: Bass Pro Marathon Weekend
FULL Marathon: Jon Sharp, Jerry Stewart, Steve Boehmer
HALF Marathon: Melissa Blankenship, Chris Clanton
We are SO proud of you!!! Looking GOOD, CFE!
Congratulations to ALL our athletes!!!
This Week’s WODs
*Cycle U/Week 7 of 12*
Long Interval (Monday 5:30pm): “The Mountain”
1 min ON, 15 sec easy jog, 1 min rest
2 min ON, 30 sec easy jog, 1 min rest
3 min ON, 1 min easy jog, 1 min rest
4 min ON, 2 min easy jog, 1 min rest
5 min ON, 3 min easy jog, 1 min rest
4 min ON, 2 min easy jog, 1 min rest
3 min ON, 1 min easy jog, 1 min rest
2 min ON, 30 sec easy jog, 1 min rest
1 min ON, DONE!
WOD Notes: We’ll use this workout to target our aerobic threshold intensity. We’ll target an intensity based on heart rate (HR). Your target HR at the “end” of each ON interval should be no higher than 180 minus age, and no lower than 170 minus age. As example, a 25-year old athlete would have their HR after each interval fall between 155-145. **Count your HR during the easy jog period, immediately upon finishing your ON interval**
Methodology: Aerobic Threshold Total Distance: Variable Scoring: Count your HR following each ON interval. Your score is: x/9, or how many times you hit your target HR in nine ON intervals.
Short Interval (Thurs 5:30pm): “Helen”
3 RFT:
Run 400m
21 KB swings 55/35
12 Pull-ups
WOD Notes: If you’re running Dogwood, you may use this WOD for taper (complete the workout NOT for time). Otherwise, it’s for time. 🙂
Proximal Endurance 