Happy Labor Day!

We at Crossfit Springfield Endurance would like to wish those hard working people, day in and day out, who do the jobs to keep our country going. Enjoy the holiday and day off of work for some.

WODS for the Week

Monday there will be no class due to the Holiday and the gym will be closed.

Thursday Long Interval (9.6.18) @5:30 pm

engine

Workout Description:

Part One:

500 m at Moderate Pace (15-25 seconds slower than your MILE PR pace)

300 m at Easy Pace

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

200 m Walk or 2:00 minute Rest.

Part Two:

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

300 m at Faster Pace (Below your Mile PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Part Three:

300 m at Faster Pace (3-5 seconds faster than your Mile PR pace)

300 m at Easy Pace

200 m at Fastest Pace (Below your MILE PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Round Four:

200 m at Fastest Pace (Below your your MILE PR pace)

300 m at Easy Pace

100 m SPRINT

300 m Easy Pace

200 m Walk.

DONE.

Workout Detail:

There are alot of distances and paces. This geared to address your engine in regards to hitting your paces and getting the recovery needed to achieve the paces as they get faster and faster. There is alot of mileage on this one, so ensure to hit those easy paces in order to recover for the faster runs.

Your Pace:

Moderate: Look to hit anywhere from :15 to :25 seconds slower than your MILE PR pace.

Fast: MILE PR pace

Faster and Fastest: Below your MILE PR pace. This could be anywhere from 1-5 seconds faster. As long as your below.

SPRINT: All out effort.

EASY: Conversational Pace to almost a recovery walk pace at times.

Your Score:

This wod will be for total time.

METHODOLOGY: LACTATE Threshold TOTAL DISTANCE: 5600 meters=3.479679 miles