WODs for the Week of 11/5/17

CFE Represents:  Bass Pro Marathon Weekend

FULL Marathon:  Jon Sharp, Jerry Stewart, Steve Boehmer

HALF Marathon:  Melissa Blankenship, Chris Clanton

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We are SO proud of you!!! Looking GOOD, CFE! 

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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. 🙂

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It’s back! Daylight Savings.

Time for us to dig out the neon, and stop dressing like Johnny Cash. 🙂

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

2. Follow us on Instagram @crossfitspringfieldendurance.

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