WODS for the week of 2.11.2018: Dogwood Canyon/Couples Challenge/Vanilla Ice/WODS for the Week

Bass Pro Shops Dogwood Canyon Trail Race

Be sure to register for the Bass Pro Shops Dogwood Canyon Trail Race slated for November 10, 2018 and November 11, 2018.  Registration link can be found at:


We had alot of CFE athlete participation last year.  Come join the fun. And of course Bob Evans afterwards.

Tough Love Co-Ed Couples Competition

TLC 2018 Competition is only 10 days away! 48 teams are slated to compete Saturday Feb. 17th at CrossFit Springfield.  #TLC2018 Workouts will be announced tomorrow evening! Heat assignments will be posted by 12pm on Wednesday Feb. 14th. This event is an Open Division format, meaning the workouts will be challenging, yet accessible/do-able for ALL fitness levels. Most importantly, it’s gonna be a super FUN day! We can’t wait to see everyone soon! 🏆💪🏽

B. Rice Quote of the Week:

In honor of the amount of ice we have been getting, no better way then to quote Vanilla Ice. Word to your mother.

“If there was a problem
Yo, I’ll solve it
Check out the hook while my DJ revolves it
Ice ice baby Vanilla
Ice ice baby Vanilla
Ice ice baby Vanilla
Ice ice baby Vanilla”  Ice Ice Baby (1990)

Wods for the Week of 2.11.2018:

Short Interval Monday 5:30 p.m.


Workout Description:

3 Set:
500m fast
200m recovery jog
100m sprint
Rest 5:00 between sets

Details: After performing a 15-20 min warm-up involving mobility, dynamics, drills and acceleration sprints begin the workout. Run 500m fast (see pacing instructions below) and then slow immediately into a 200m easy recovery jog and then quickly accelerate into a very fast 100m sprint. Rest 5:00 between each round. This is a very long, full recovery rest which means you need to focus on full recovery and matching or beating each of your 100m sprint times. A 5:00 rest allows almost full recovery of of the energy systems your body is working in. During your long rest, stay on your feet, perform mobility work, walk the track, stay active! The 500’s are faster than your mile PR pace and the 100’s are faster than your 400m PR pace. You will need to focus on a quick and active recovery during the 200’s. Slow to a easy jog but do not lose focus or form during that recovery time.

Your Pace: 500m is faster than mile PR but slower than 400m PR
100m sprint is equal to or faster than your 400m PR

Your Score: What were your times for each round? What were your 100m sprint times? You will score each round separately. Also keep in mind your 100 meter times. Record your 100 m times in the comments.

Training Capacity: V02 Max

Alternate WOD (Weather Related)

Partner Row: 2000 Meters Total. Partner A will row 200 meters, switch, then Partner B rows 200 meters.

20 Minutes AMRAP: (As Many Rounds As Possible)

Jeremey told me about a good workout he did and I thought it would be good for us to try out.

15 Calories Assault Bike

10 Burpees

After each 15 calorie interval on the bike you will perform 10 burpees.

You will score the amount of total rounds recorded in 20 minutes.

Long Interval Thursday 5:30 p.m.

“Peace and Quiet”

Workout Description:

Round 1: 4x 400
w/ 200m recovery jog between reps
Rest 3:00

Round 2: 4x 300
w/200m recovery jog between reps
Rest 3:00

Round 3: 4x 200
w/200m recovery jog between reps

Details: After performing 10-15min of warm-up, mobility, dynamics and drills, begin the workout. Run 400m at a fast pace (see pacing instructions below) with only a 200m recovery jog between reps. During your recovery jogs focus on maintaining proper mechanics and slowing your breathing and clearing the fatigue. Run your recovery jogs at a slow but consistent easy pace. Rest 3:00 and then perform 4x300m in a similar way with only 200m recovery jog between efforts. Rest 3:00 and then perform your last round of 4×200 focusing on maintaining the prescribed pace written below.

Pace: 4×400 @ 1 mile PR pace +1sec/100m
3×300 @ 1mile PR pace -1sec/100
2×200 @ 1mile PR pace -2sec/100

Your Score: You will score each round separately. Also focus on your 400, 300, 200 meter paces each round and fight to hit your paces each time within the workout and fight to hit the same pace for each interval and recovery jog x4.

Training Capacity: Lactate Threshold

Alternate WOD (Weather Related)

“EMOM Day”

Ten Minutes: 

EMOM 50 Double Unders/100 Single Unders

Rest 5 minutes, then:

Twenty Minutes: 

EMOM 10 Burpees over Dumbbell

The feet must come forward to be even with the dumbbell each time. If you are unable to complete the prescribed burpees within the time frame then scale the burpees down to 5 to 7  per minute.






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