WODS for the Week of 5.6.2018: May the Force Be With You

Thelma and Louise(x2) take Down the Buffalo River Biathlon.

Congrats to some of our CFE and CFS athletes who competed recently at the Buffalo River State Park in Arkansas in the Buffalo River Biathlon.  These gals tackled the biathlon with a canoe and trail race portion. Congrats to Kristy Taylor, Barb Wallace, Tori Kubick and Allison Gregory.  Looks like a little bit Thelma and Louise, Cousin Eddie RV, and  Deliverance (Banjo music optional)

All The Lovely Things

Coach Jennifer Cochran has taken a leap of faith and is now blogging.  Please check out her blog and feel free to take in her encouragement.  It’s a great read. Check it out below:



WODS for the Week of 5.6.18

Week Three of Twelve Week Cycle

Monday (5.7.18) Short Interval 5:30 pm

NorCal Fiber (Hinshaw)

Workout Description:

6×600 meter runs

300m at fast to moderate pace, 100m at mile PR pace, 200m at Max Effort.
200m recovery jog plus 3:00 additional rest between efforts
(Run Course: Run to 300m turnaround and back; Run to 50m turnaround and back; Run to 400m turnaround (200m); Jog back to start line from 400m turnaround(200m); Rest 3:00 minutes. Repeat this run course five (5) more times.
But WAIT!!! You’re not done!!!
Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25
FINISH with 4 x 50m sled push with 200m recovery jog between first efforts.
Sled Course: Set up sleds at start line. You will push 25 meters down and back.

Workout Details:

The purpose of the opening 300m is to create muscular fatigue.  The 100m is to increase the number of recruited fibers.  The final 200m teaches you to use those recruited fibers when fatigued.
This is not a jog, walk, run workout. 
This is a HARDER, HARD, HARDEST workout.
The sleds. Well they are just there to increase your aerobic capacity. DUH.

Your Pace:

There will be three different paces to this workout.  The opening 300m is intended to be moderate to fast pace. So calculate your 300m Mile PR pace and maybe go 3-5 seconds slower. The 100m run is at your Mile PR pace and the final 200m is a max effort.  The recovery jog will be at your pace.

Your Score:

The wod is for total time. Don’t Include the sleds. That’s just extra credit.


Strength Endurance

Total Distance:

3600 meters=2.24 miles.

200 meters of sleds.

Long Interval (5.10.18) Thursday 5:30 pm

Molasses (Hinshaw)

Workout Description:


300m run, 200m jog, 200m run, 100m walk, 400m run (1200 Meters)

Rest 2:00 between each set.

Run Course: Run to 300m turnaround and back; 200m turnaround and back; walk to 50m turnaround and back; run to 400m turnaround and back. That’s one set. Rest 2:00. Repeat this run course three more times.

Workout Details:

The 200m jog should be a recovery pace.  This will incorporate various paces and recovery jogs.

Your Pace:

Your 300m, 200m, and 400m run intervals must have the same pace. Target a pace that is between 1-2sec/100m slower than your 1-mile PR pace. For example, an athlete with a mile PR of 8:00 (or 30sec/min) would target their 300m at 1:24-1:27, their 200m at 56-58 sec, and their 400m at 1:52-1:56.

Your Score:

WOD is for total time.


V02 Max

Total Distance:

4800 meters= 3.00 miles


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