WODS for the Week of 3.17.19

Happy St. Patrick’s Day!

Great to see some our athletes out and about enjoying the festivities and running sometimes and maybe enjoying the activities that didn’t involve running.  These are some pics at the ShamRox Run in downtown Springfield yesterday.

Congratulations Sarah!

Summer, Sarah, and Laura enjoying the ShamRox Run.

Awesome job Sarah!

I pulled her Facebook post in regards to her recent 15k race this past weekend.  The Crossfit Endurance community is sending you much love and congratulations to your recent accomplishment.

Quote from Sarah:

“I ran a 15K today, which is the furthest I’ve ever run. And I ran THE WHOLE THING. I held a 13 minute pace the whole time and I feel pretty good about that. There was a guy in a tutu named Dave and we spent the whole run passing each other. At the 8 mile mark he looked at me and said, “girl, you’re really hoofin it! I’m having to work to keep my pace with you!” Then, when there was half a mile left, he looked at me and said, “Here’s the deal Sarah…you’re going to beat me to the finish line. I’m going to run as fast as I can but you’re going to run faster. Just lengthen your stride and go girl!” So I ran as fast as I could and he was right behind me yelling, “GO GIRL GO!!!” When we passed the finish line I turned around and gave him a fist bump. Then we melted into the crowd and never saw each other again.”


WODS for the Week of 3.17.19


Short Interval Capacity 3.18.19 @5:30 pm


sixth sense

6x

Fast 50 meters, 50 meter recovery walk;

then Run 300 Meters.

Rest 3:00 between rounds.

Workout Description:

6x

You will run a fast 50m, and then return with a 50m recovery walk. Then you will commence into a 300 meter run.

Your Pace:

The pace will be dictated by your legs and how your feeling. Just get through the runs and if your body is feeling good, push the pace at your Mile PR pace.

Your Score:

Total Time.


Long Interval Capacity 3.21.19 @5:30 pm


treadmill

1000m run;

Rest 3:00

400m run;

Rest 2:00

800m run;

Rest 3:00

300m run;

Rest 2:00

600m run;

Rest 3:00

200m run. DONE!

Workout Description:

There is a little more volume, but focus on just getting through the runs with no pace in mind. If you feel good, push the pace.

Your Pace:

The pace will be dictated by your legs and how your feeling. Just get through the runs and if your body is feeling good, push the pace at your Mile PR pace.

Your Score:

Total Time.

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