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

Image may contain: 3 people, including Chelsea Houser, people smiling

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. 😉

Image may contain: 2 people, including Jerry Stewart, people smiling, outdoor

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!

Image may contain: 2 people, including Allison Muller, people smiling, outdoor and closeup

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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