WODS for the Week of 8.5.2018: Congrats to Melissa Wistrom/CFE Challenge/WODS for the Week

Congratulations to Melissa Wistrom for her Seventh Place finish (40-44) @The Crossfit Games!

Not much to say that hasn’t already been said.  Way to represent the Crossfit Springfield and the Crossfit Springfield Endurance community. We are extremely proud of your Seventh Place Finish.

CFE Challenge

This months challenge is pretty quick.  Just a reminder the challenge is:

2k Row for Time

WODS for the Week of 8.5.2018

Monday Short Interval (8.6.2018) @5:30 pm

could and should

Workout Description:

3 Sets:

400 Meter Run; Rest :30 seconds.

200 Meter Run; Rest :30 seconds.

300 Meter Run; Rest :30 seconds.

150 Meter Run; Rest :30 seconds.

200 Meter Run: Rest :30 seconds.

100 Meter Run. Done.

Three Minute Rest between sets.

Workout Detail:

This an aggressive amount of mileage in a short time frame. Focus on breathing and recovery and hitting the intervals quickly. Build up to your fast paces. The main goal is to recover and get through each set. This will workout will start at a moderate pace to below a MILE PR pace.

Your Pace:

400/200 Meters: Moderate pace. If your MILE PR pace is 7:00 minutes, then use the pace of 7:45 in the book or add :45 seconds to your MILE PR pace to determine your pace for these distances.

300/150 Meters: Mile PR Pace. This is your actual MILE PR pace.

200/100 Meters: Faster than your MILE PR pace.  Focus on hitting below your MILE PR pace. If your MILE PR pace is 7:00 minutes, then try to use the pace of 6:45 to 6:30, or minus :15 to :30 seconds from your MILE PR pace.

Your Score: 

You will score three different individual scores.

Methodology: Lactate Threshold

Total Distance: 1350 Meters per set

(Total 4,050 meters=2.516553 miles)

Long Interval Thursday (8.9.2018) @5:30 pm

batman and robin

Workout Description:

Partner WOD

You will need one (1) tire for the buy in. These are by the rig out back.

Then, each dynamic duo will have the following equipment at the start line.

(1) Sled

(2) Kettle Bells (Recommended Males 100-55; Females 70-35)

Four Plates (4) (Recommended Males Up to 4×45; Females 2×45 and 2×15)  This will be up to each individual duo.

Please challenge yourself with your weight selection.

Each dynamic duo will advance all these items 25 meters at a time to the 200 meter turnaround and then advance the fully loaded sled and KBs back to the start line. Done.

Workout Structure:

BUY IN: Each pair will perform FIVE Tire Flips each.  Just find a big heavy tire and flip it over.  

0-25 Meters

Sled Push and/or Pull with one plate, KB Farmers Carry and advance all plates to the 25 meter mark.  After this is performed, partner run to the 300 meter mark turnaround and back to the sled.

25-50 meters.

Sled Push and/or Pull with two plates, KB Farmers Carry, advance the rest of the plates to the 50 meter mark. After this is performed, partner run to the 400 meter mark and back to the sled.

50-75 meters

Sled Push and/or Pull with three plates, KB Farmers Carry, advance the rest of the plates to the 75 meter mark. After this is performed, partner run to the 500 meter mark turnaround.

75-100 meters

Sled Push and/or Pull with four plates, Farmers Carry. After this is performed, partner run to the 600 meter mark turnaround and back to there sled.

100 meters back to the Start LIne.

Sled push and/or Pull with four plates and Farmers Carry back to start line. If at any time, one of the athletes stops pushing the sled or drops the kettlebells, each must stop and cannot advance until the other athlete is ready to go.

BUY IN: Each pair will perform FIVE Tire Flips each.  Just find a big heavy tire and flip it over. 

DONE.

Workout Detail:

Adjust accordingly and switch from sled to farmers carry. The crux of the workout will be the final 100 meters of the sled push and KB Farmers Carry. Mixed pairs plan accordingly and utilize the plates strategically.

Your Pace:

Just keep moving.

Your Score:

Total Time to complete the entire sequence.

THRESHOLD: Strength Endurance  Total Distance: 1800 – 2000 meters approximately. 

 

 

 

 

 

 

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