WODs for the Week of 11/12/17

CFE CRUSHES DOGWOOD CANYON!!!

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You peeps are the BEST! You all ran your little hearts out and represented yourselves, each other, and our community SO well! You are all unbelievable, and it makes me proud to be one of your coaches. I LOVE YOU GUYS!” –Allison

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“CONGRATS to all of those who participated in Dogwood Canyon this weekend. Your hard work does not go unnoticed. This weekend you all successfully completed one of the more challenging races you will face. Be proud of the achievements you have earned. Love you all, and looking forward to pushing you to new PRs and goals!”–BRice

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“I cannot even describe how overwhelmed and joyful I feel when thinking of all of the HARD WORK and LOVE each of you put into preparing for this weekend!! Our community is like none other–supportive, generous, approachable, accepting, kind, and COMMITTED! Not only to our training, but to each other! That is something, you guys! And I am SO proud of each and every one of you! I love you so much, and am incredibly honored to be your coach. Eat some Andy’s…then let’s get back to work!”–Jen C #onwardandupward

This Week’s WODs

*Cycle U/Week 8 of 12*  

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

>Minutes 0-5:00

800m run (*note: scale to 6:00 if your 400m run hits 4:00 or above)

Pace for the 800m distance:  add 60 seconds to your mile PR (i.e. if your 1-mile PR pace is 6:40, pace the 800 on a 7:40 mile)

>Minutes 5:00-8:00

400m run at 1-mile PR pace

>Minutes 8:00-10:00

200m run at your 1-mile PR GOAL pace, followed by a 200m walk

After 200m walk, give yourself a 10-second setup at start line, then GO!!!

Repeat the above sequence TWO more times.

Three rounds total.

WOD Notes:  Restart your watches to zero at the beginning of each round. Also, bring your watch. 🙂

Methodology:     Biscuit/BRice Threshold 🙂     Total Distance:        Scoring:   Score each of three rounds separately

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

AMRAP in 20 minutes:

20 OH Squats (45/35lb bar)

20 back squats (45/35lb bar)

400m run

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Announcements
1. Next Week!!! BRice takes the blog! HOLLA in the streets of Springfield!!!

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

3. Follow us on Instagram @crossfitspringfieldendurance.

 

 

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