WODS for the Week of 12/3: Reunited and it feels so GOOD!

REUNITED at LAST!!!!!

In the immortal words of Peaches and Herbs,

“Reunited, and it feels so good
Reunited ’cause we understood
There’s one perfect fit
And, sugar, this one is it…”

Happy Birthday Jenn C!!!!!!!

You are truly the backbone of the Crossfit Springfield Endurance program.  Happy Birthday Pal. I couldn’t just pinpoint one pic so I posted several pics showing the love you bestow on this awesome commnity.

Stay Tuned for a Pace Tutorial within the next couple of weeks!

 

Coach B. Rice Quote of the Week: “Lots of people go to college for seven years. I know. They’re called doctors!”

Due to potential weather issues this week and with the coming months are programming will have some indoor WODS in order to continue our programming.

*Cycle U/Week 11 of 12*  

Short Interval(Monday 5:30pm):  “Partner UP”

Thirty Minute Time Cap:

0:00 to 5:00

Assault Bike- Partner A and B-will alternate 7/7; 7/5; 5/5 calories every :30 seconds.

5:00 to 10:00

Ski Erg- Partner A and B will accumulate calories to equal 100. They will switch every :30 seconds. Once 100 calories are accumulated you will rest remaining time.

10:00 to 15:00

80 Air Squats (Partners will switch every 10 reps)

80 Push Ups (Partners will switch every 5 reps)

80 Sit Ups (Partners will switch every 10 reps)

Once reps are completed you will rest remaining time.

15:00 to 20:00

6o Synchro Burpees

Once reps are completed you will rest remaining time.

20:00 to 25:00

:40 second planks; Rest :20 for five minutes. Each athlete will perform planks together.

25:00 to 30:00

Each athlete will alternate 20 double unders (40 singles) for five minutes.

DONE.

Long Interval(Thursday 5:30pm):  “Intervals”

There will be three different interval workouts: (All Paces will be at your PR pace)

Run 400 M; 100 Easy

Run 300 M; 100 Easy

Run 200M; 100 Easy

Run 100M: 100 Easy

Rest 3:00 Minutes.

Then:

6×200 M Run, 100 Easy

Rest 2:00 minutes

Then:

Run 1 Mile but for every minute 10 seconds of Tuck Jumps. You will run and at each minute you will perform tuck jumps. The quicker your mile the less tuck jumps.

Methodology:   Lactate Threshold   Total Distance:   4200 meters.    Workout Detail: All paces excluding the mile are at your Mile PR pace.  The Mile run will be approximately :60-90 seconds slower than your PR pace.  Scoring:  Intervals will for total time. The Mile Run interval you will score the amount of tuck jumps performed within the mile. 

 

 

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