WODS for Week 1.29.2018: Back to the Basics/Inaugural Sock and Undie Rundie

Inaugural Sock and Undie Rundie

Date: April 21, 2018

Location: 509 S. Cavalier, Springfield, MO 65802

Site Link: https://www.fosteradopt.org/southwest-mo/events/sockandundierundie

 Calling all superheroes!

Break out your Underoos because this is gonna be FUN!

FosterAdopt Connect’s Inaugural Sock & Undie Rundie 5K will be held on April 21, 2018. This chip-timed 5K run/walk supports one of the biggest needs at FosterAdopt Connect’s Sammy’s Window clothing closet: new socks and underwear for foster youth. Be an everyday superhero by donating new socks and undies as part of your registration fee. Then come to the 5K sporting  undies any way you want – on the inside, on the outside, or even by all themselves (modesty please, this is a pet and family-friendly event)! Longjohns and all superhero costumes are welcome too!

Poll of the Week:

B. Rice Quote of the Week:

“Well, um, actually a pretty nice little Saturday, we’re going to go to Home Depot. Yeah, buy some wallpaper, maybe get some flooring, stuff like that. Maybe Bed, Bath, & Beyond, I don’t know, I don’t know if we’ll have enough time.”  Frank the Tank, Old School (2003)

WODS for the Week of 1.29.2018:

Short Interval: 5:30 p.m. Monday


Speed and Endurance

Total Distance: 2000 meters

200m sprint
rest 2:00 between each effort

Details: After performing a 15-20 min warm-up involving mobility, dynamics, drills and 3-4 acceleration sprints begin the workout. Run 200m at a very fast aggressive pace, rest 2:00 and then run 200m again. Continue the workout as written above until you have run 10, 200m sprints. See pacing instructions below for further guidance on pacing. Take the full 2:00 rest between each interval. During your rest time, stay on your feet, walk the track, perform some mobility work or even some slow controlled air squats to help your body gain a full recovery between efforts.

Your Pace: Run each 200m at a very fast aggressive pace at or near your 400m PR pace
The rest time between each interval is enough time for almost full recovery of the energy systems we are working within. You should be able to put forward a near ME sprint on each interval. Aim to keep all times within 1-2 seconds of each other.

Your Score: What were each of your 200m interval times? Were you able to maintain all intervals within :1-:2 sec of each other? If not, at what point during the workout did you begin to slow?

Alternate WOD (Weather Permitting)

“Turkey and Gravy”

Buy in: 1x 1000m row
3:00 rest
10x 300m row 1:00 rest between reps
3:00 rest
Buyout: 1x 1000m row

Long Interval: 5:30 p.m. Thursday

“Negative Split”

Total Workout Time: +40 mintues

Aerobic Threshold

6:00 @ easy pace
:60 sec rest
5:30 @ moderate pace
:90 sec rest
3:00 @ easy pace
:60 sec rest
2:45 @ moderate pace
:90 sec rest
5:00 @ easy pace
:60 sec rest
4:30 sec @ moderate pace
:90 sec rest
2:00 @ easy pace
:60 sec rest
1:45@ moderate pace
:90 sec rest
4:00 @ easy pace
:60 sec rest
3:30 @ moderate pace
:90 sec rest
1:00 @ easy pace
:60 sec rest
:45 sec @ moderate/fast pace

Details: Perform this workout on an out & back flat course. You will run out for 6 min, rest for 1 min and then need to return back to your original starting point in 5 minutes and :30 sec. The rest of the workout continues in this fashion of, out at an easy pace and returning at a moderate to fast pace. Your goal each time will be to return back to your original starting point. You will need to push the returning pace each time to make it back in time. Note the rest time alternates between :60 sec rest and :90 sec rest. If you are unable to perform out and back you can run at the track but you will need to take note of how much distance you covered and then attempt to match the same distance in less time.

Your Pace:  I want to know whether you were able to make it back to your original point each time or at what point during the workout you began to struggle.

Your Score: Take your “easy” pace runs out at a relaxed and conversational pace. You are determining your own volume here. Your returning pace is going to need to be a more aggressive but moderately paced run to reach your original starting point. Record total meters ran on each interval.

Alternate Wod (Weather Permitting)

“Eight Ball” (E.Koch)

EMOM for 8 min
8 cals
Rest 3:00 btwn each round





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