WODS for the week of 12/10: Coat Drive, Coaches Corner on Pacing and some VO2 training this week!

Crossfit Springfield Endurance will be conducting a Coat Drive!

On  12/21/2017 at our CFE 12 Days of Christmas WOD, we will accept new coats, like-new coats, and/or monetary donation(s) for LEAST OF THESE, INC., Nixa, MO.  Please bring your items to class.  If you are unable to attend the class or have a donation please contact one of our coaches to make arrangements to get the item and/or donation.  We strive to be a community to make ourselves better, but during this busy season looking to help those in need.  Thanks.

CFE Athlete Spotlight: Chelsea Houser

WOOT WOOT. Shout Out to Chelsea Houser for winning the WODDY for “MOST IMPROVED”  Congratulations on your continued success and thanks for being such a big part of our CFE community.

“NEVER GIVE UP”

Roddy keep up the hard work. Our community is behind you in your continued recovery.

 Coach B. Rice Quote of the Week:

“Clark that’s the gift that keeps on giving the whole Year!”- Cousin Eddie, Christmas Vacation.

 COACHES CORNER: PACE, it’s what we do!

We have had several questions in regards to pacing. Let’s dive in.

EASY: Conversational Pace or truly a easy pace to allow recovery between runs.

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

FASTEST: This is closer to your 400M PR pace.

MAX EFFORT: This is reserved for a true all-out sprint.

To figure your paces take a look at the Cool Running’s link on our main page.

WODS for the WEEK:

Cycle U/Week 12 of 12*  

Short Interval   (Monday 5:30pm):  

“Fifty-Fifty”

5 Sets:

50M Easy

50M Sprint

50M Easy

50M Sprint

50M Easy

50M Sprint

50M Easy

50M Sprint

3:00 minutes rest between each set.

Methodology:   VO2 Max   Total Distance:   2000 meters.    Workout Detail: Start workout into a easy 50M and then into a 50M sprint. You will continue alternating between 50M easy and 50M fast for a total of 4 reps in each set. Scoring:  You will score each set separately.

Long Interval  (Thursday 5:30 pm):

“BLOODSHOT”

Set 1:

1X800M at *Moderate Pace w/200M easy jog.

*(Moderate Pace will be slower than your Mile PR pace at 1-2 seconds per 100M so your looking at 8-16 seconds slower than your Mile PR pace)

Rest 1:00 Minute

2X400M at **Moderate/Fast Pace w/200 M easy jog after each interval.

**(Pace is between your Fast Pace to Moderate Pace. I would focus on maintaining a pace that falls halfway between your fast and moderate pace.)

Rest 1:00 Minute

3X200M at ***Fast Pace w/200M easy jog.

***(Pace will be at or below your Mile PR pace.  It’s ok to go faster than your PR pace, but make sure you can maintain this for all your intervals)

Rest 3:00 minutes

Set 2:

1X400M at *Moderate Pace w/100M easy jog.

*(Moderate Pace will be slower than your Mile PR pace at 1-2 seconds per 100M so your looking at 4-8 seconds slower than your Mile PR pace)

Rest 1:00 Minute

2X200M at **Moderate/Fast Pace w/100 M easy jog after each interval.

**(Pace is between your Fast Pace to Moderate Pace. I would focus on maintaining a pace that falls halfway between your fast and moderate pace.)

Rest 1:00 Minute

3X100M at ***Fast Pace w/100M easy jog.

***(Pace will be at or below your Mile PR pace.  It’s ok to go faster than your PR pace, but make sure you can maintain this for all your intervals

 

Methodology:   VO2 Max   Total Distance:   5100 meters.    Workout Detail: Your focus in this workout is the easy jog “OFF” intervals. Your finishing times for all these 200m and 100m easy jog intervals must have the same finishing time while your “ON” intervals must get faster. Scoring:  Total Time.  

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

Blog at WordPress.com.

Up ↑

%d bloggers like this: