WODS for the Week of 7.29.18: Melissa Wistrom/August CFE Challenge/WODS for the Week

Good Luck in Madison!

Our own Melissa Wistrom will be competing this week in Madison, WI at the annual Crossfit Games in the Masters Age Category 40-44.  Melissa has been a big proponent of our programming and good luck to her efforts and accomplishments for the upcoming week. Regardless of where you finish, you have already won in our mind.  You will do awesome!

August CFE Challenge

The challenge for this month will be simple but effective.

You got it.  Seems simple doesn’t it.  Give it a whirl.

Row 2K for time.

WODS for the Week of 7.29.2018 (Wk 2 of 12)

Monday, July 30, 2018 @5:30 pm

equalizer

Workout Description:

400 meter run; 100 jog

300 meter run; 100 jog

200 meter run; 100 jog

100 meter run; 100 jog

THEN

100 meter run; 100 jog

200 meter run; 100 jog

300 meter run; 100 jog

400 meter run; 100 jog.

DONE!

If there is time remaining, we will then do some ab work.

Workout Detail:

This workout is designed for limited rest but maintain a quick pace and recovery with a short jog.  The first part will create early fatigue and challenge your recovery rates even though your intervals are getting shorter.  You will do a quick turnaround and then rise back through the intervals.  Focus on your recovery jogs and look to achieve as much rest as possible to hit your paces.

Your Pace:

You will maintain a MILE PR pace for each interval.

Your Score:

The wod will be for total time.

Methodology: Speed Endurance  Total Distance: 2000 meters=1.242742 Miles (800 meter recovery jogs)

Thursday, August 2nd, @5:30 pm

what a time to be alive

Workout Description:

4×300 meters/100 meter recovery walk between each interval;

2×800 meters/400 meter recovery jog after each interval;

3×400 meters/2 minute recovery between each interval;

5×100 meter shuttle sprints.

DONE!

Workout Detail:

The focus is maintaining a moderate pace through the early part of the workout.  As the WOD progresses look to increase your pace and hit a pace in between your moderate and MILE PR pace. The 100 meter shuttle sprints will be designed to test your capacity at the end to maintain that moderate to fast pace.

Your Pace:

The 300 meter intervals will be at a moderate pace. Look to go :06 to :09 seconds slower than your MILE PR pace.

The 800 meter interval will be at a moderate pace to fast pace. Look to fall in between your MILE PR pace to :24 over your MILE PR pace.

The 400 meter intervals will be at a moderate pace to fast pace.  Look to fall between  your MILE PR to :12 seconds over your MILE PR pace.

The 100 meter shuttle sprint will be at whatever pace you can maintain for five individual sprints. Look to hit your MILE PR pace to :03 seconds over your MILE PR pace.

Your Score:

The wod will be for total time.

Methodology: Aerobic Threshold Total Distance: 4500 meters= 2.79617 Miles (1200 meter recovery jogs)

 

 

 

 

 

 

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