WODs for the Week of 10/28/18

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Weekly Dogwood Challenge #4!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part.

“Fall Leaves”

Get out on the trail! Its BEAUTIFUL outside! Post your trail mileage this week and a pic of the trail in all its Fall splendor!

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Two Rivers *heart eyes*

This Week’s WODs

Short Interval (Monday 5:30 PM)   “Accelerate”

4 Rounds:

400m at 5-8 seconds slower than 400m PR (state your time)

200m recovery jog

300m at stated 400m pace

100m SPRINT

300m at stated 400m pace

100m SPRINT

Scoring: Score each of four rounds separately

Long Interval (Thursday 5:30 PM)   “Max Reps”

Each round is 10min (RX) or 12min (scaled); choose RX or scaled prior to beginning the WOD.

Round 1:

1 mile run

Max burpees

Round 2: 

2K row

Max ring rows

Round 3:

1 mile run

Max double unders RX (or single unders scaled)

Scoring: Score each round separately for total reps

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WODs for the Week of 10/21/18

Weekly Dogwood Challenge #3!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part.

“That First Hill”

Sled Push 200m for Time.

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This guy…We can’t WAIT to see him on the back lot again! 🙂

This Week’s WODs

Short Interval (Monday 5:30 PM)

“Glycolytic Pathway”

3 Rounds for TIME:

500m Run at 85%

Rest 1:00

300m Run at 90%

Rest 1:00

200m SPRINT at 98-100%

Rest 2:00

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Long Interval (Thursday 5:30 PM)

HERO WOD THURSDAY–“Jenkins”

AMRAP Partner WOD (40 Minutes)

50 Burpees

400m Run

50 KB Swings (24/16 kg)

400m Run

50 Pull-Ups

400m Run

50 Push-Ups

400m Run

Split work between partners as needed; run together. WOD is for total time.

 

WODs for the Week of 10/14/18

Weekly Dogwood Challenge #2!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part. Yay to Sarah Mae Johnson Sharp for posting her score last week!!! #goldstarforsarah

Coach Hinshaw’s Life-Crushing Partner Challenge (for MAX wattage/post best of 3 rounds):

3 rounds (each partner); allow 60 seconds transition between rounds, have your partner watch your wattage while you writhe around in agony. Ha!

Partner A

6 scissor lunges (back knee touches ground)

12 plate jumps (10#)

30 seconds MAX wattage on the Assault Bike

Partner B

Rest

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This Week’s WODs

Short Interval (Monday 5:30 PM)

“Building Blocks”

Block 1:

Run 1000m, REST 60 seconds, Run FAST 2 x 500m, REST 60 seconds

Block 2:

Run 500m, REST 60 seconds, Run FASTER 2 x 250m, REST 60 seconds

Block 3:

Run 300m, REST 60 seconds, SPRINT 6 x 50m, REST 60 seconds

Total Distance: 3600m     Scoring: Score each block separately; don’t count the last rest of each block

WOD Pacing: Run the first distances of each block at a moderate pace (5-6 seconds/100m slower than your mile PR). FAST pace=mile PR. FASTER pace=2-3 seconds/100m faster than your mile PR. SPRINT pace=you know what to do. 😉

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Long Interval (Thursday 5:30 PM)

“Dogwood Bridge”

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? 🙂                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

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BRice Update! 

Please continue to pray for our friend this week…

Brian’s tracheostomy comes out on Tuesday!! He’ll have another full week of healing, voice rest, and recovery after that. He’s really looking forward to seeing everyone back at the gym, and is so thankful for all of your prayers, messages, visits, food, dog pics…:)

Love you, B!!! #onwardandupward #bettereveryday #communitymatters #cfe

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WODs for the Week of 10/7/18

It’s Officially FALL! That Can Only Mean One Thing…Dogwood Canyon Awaits!!!

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Dogwood Canyon 15k/25k/50k

November 10-11 (That’s FIVE Weeks!)

Starting THIS week, we’re presenting the Weekly Dogwood Challenge! 

Complete the following short WOD on your own time, and post your results to the Crossfit Running FB Page! 

Dogwood Tabata–Assault Bike (For total calories):

Minutes 1-3: Moderate pace

Minutes 3-7: Alternate MAX EFFORT 20 seconds/EASY 10 seconds (8 rounds)

Minutes 7-8: Easy pace

Minutes 8-9:30: Moderate pace

Minutes 9:30-10: MAX EFFORT

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Short Interval (Monday 5:30pm): “The (Dogwood) Hills Are Alive!”

3 x MAX EFFORT hill sprints, walkback down the hill to recover after each

Run 10 minutes at a moderate pace

Rest 1:00

3 x MAX EFFORT hill sprints, walkback down the hill to recover after each

DONE!

WOD Notes:  This WOD will be performed on the roadway directly in front of CFS. Begin at the base of the hill, near the gas station (adjacent to Classic Rock front entrance). Sprint UP the hill (toward SkyZone), ending at the stop sign. Turn around and walk back DOWN the hill to recover. Once you reach the bottom of the hill, turn around and begin your next sprint. Once you complete the walking recovery from your third sprint, run at a moderate pace (out and back) so that you have returned to the base of the hill to begin your next set of sprints by the time 10 minutes is up.

*SAFETY NOTE: Sprint UP the hill on the left side of the street. Cross the street and walk back DOWN on the right side (i.e. runners on the left side of the street, walkers on the right).

Methodology:    Speed/Strength Endurance    Total Distance:   Variable    Scoring:   Time each of your six hill sprints separately.

Long Interval (Thurs 5:30pm):  “Facundo”

2 x 800m at moderate pace, rest 1:00 between intervals

1 x 1600m at easy pace (no looking at watch until finished)

Rest 1:00

4 x 400m at fast moderate pace, rest 45 seconds between intervals

1 x 800m at easy pace (no looking at watch until finished)

Rest 45 seconds

6 x 200m at faster moderate pace, rest 30 seconds between intervals

1 x 400m in 2:00 (no looking at watch until finished)

Rest 30 seconds

8 x 100m FASTEST moderate pace, rest 15 seconds between intervals

1 x 200m at easy pace (no looking at watch until finished)

DONE!

WOD Pacing:   The EASY pace intervals are the focus of this workout. The easy pace should feel comfortable and easy to maintain. The easy pace is picked PRIOR to starting the workout, and must be the same for the 1600m, 800m, 400m, and 200m intervals.

**Easy Pace Penalty:  You owe one burpee for every second you miss (faster OR slower) the targeted finishing time for each interval. You must state your intended targeted finishing time prior to the start of the workout. 

Methodology:   Lactate Threshold    Total Distance:   8200m      Scoring:   WOD is for total time

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Keeping the Back Lot Warm for Ya, BRice!!! 🙂

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