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:
https://allthelovelythings.blog/
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
Workout Details:
This is a HARDER, HARD, HARDEST workout.
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.
Methodology:
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:
4 SETS:
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.
Methodology:
V02 Max
Total Distance:
4800 meters= 3.00 miles
Proximal Strength Endurance 