Groundhog Day Strikes Again!
Once again we were flummoxed by the weather and we had to stay inside again. So once again in the honor of Groundhog Day, we will be programming the same running wods as last week. We will see. Alternative WODS will be available and posted.
Super Bowl Sunday!
Who ya got peeps? Enjoy your Sunday and kick back with some good food and don’t worry about the calories. You will be able to burn it off at CFE the next day.
B. Rice Quote of the Week:
Phil: (to the groundhog) “Don’t drive angry! Don’t drive angry!” Groundhog Day (1993)
WODS for the Week of 2.4.2018:
Short Interval: 5:30 p.m. Monday
“Basic”
Speed and Endurance
Total Distance: 2000 meters
10x
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)
Endurance Capacity Training:
100/75 Calories Ski Erg for Time.
“Assault Baseline”
(Challenge yourself complete this workout every 6-8 weeks for progress.
60 Cal. Assault Bike
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
For Time.
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
DONE!
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)
Endurance Capacity Training:
Partner Row: 4000 meters total for time. Alternate every 200 meters.
Rest to Recovery, then:
“Speed Round”
9 MInute AMRAP: (Pick appropriate weight to cycle through reps quickly)
3 Power Clean (#135/95)
3 Front Squat (#135/95)
3 Push Jerk (#135/95)
9 Calories on Assault Bike
