WODS for the Week of 9.29.19

TRIUMPH!

Take a look at some pics from this past weekend at HOA 2019.  Good job peeps.

This is what faith, perseverance, and the Lord’s blessings and provision looks like. Strength, Determination, Endurance, Work Hard, Don’t Stop, Never Give Up!


WODS for the Week of 9.29.19


Short Interval Monday 9.30.19


fifty 50

5 sets:

4 x (50m easy recovery jog, 50m sprint) with NO rest between reps

Rest 1:00 between sets

Total Distance:      2000m       Methodology:       Speed Endurance        Scoring:      WOD is for total time

WOD Notes—Your focus is FAST, RECOVER, REPEAT!

WOD Math—No math tonight. This WOD has just two paces:  A) Very, very slow. B) Very, very fast. The 50m jog intervals must be SLOW in order to maintain your sprint speed. The jog is any speed except walking. The 50m sprints are 98% of max effort (to retain form). Focus on a quick acceleration when starting each sprint.


Long Interval Thursday 10.03.19


scrunchy

4 sets:

(500m, rest 50 seconds, 400m, rest 40 seconds, 300m, Done)

Rest 3:00 between sets

WOD Notes— You will know if you picked the correct interval pace if you’re feeling the need to slow down during your third set.

WOD Math—go to http://www.coolrunning.com. Target a pace for each interval that is about 2-3 sec/100m slower than your 1-mile PR pace. For example, an athlete with a 1-mile PR time of 8:00 (or 30 sec/min) would target 32-33 sec/100m for this workout.

Total (Run) Distance:        4800m       Methodology:       Lactate Threshold      Scoring:       Score each of the four sets separately

WODS for the Week of 9.22.19

Heart of America Team Competition!

 

We’re a few days away from The 2019 Heart of America Team Competition.
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#HOA2019 Kicks Off Friday Sept 27th.
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2pm: Mandatory Athlete Briefing of E1-3.
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2:45pm: Opening Ceremonies
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3:30pm – 5:50pm: 40+ Division E1
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5:50pm – 6:30pm: 30+ Division E1
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6:30pm – 7:40pm: Scaled Division E1
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7:40pm – 8:50pm: RX Division E1
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580 Athletes representing 70+ CrossFit affiliates and gyms from across the Midwest & beyond will compete in 8 events over 3 Days.
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Food. Vendors. Beer Garden. FUN. Spectator Pass Link In Bio.
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The 2019 @hoacompetition Proudly Presented by @1stphorm & @junkbrands


WODS for the Week of 9.22.19


Due to the Heart of America Competition we will only be having our normally scheduled Monday class at 5:30 pm.


special sauce

Workout Description:

5 SETS:

300m at FAST pace (Mile PR Pace)

100m at easy recovery pace

100m at FAST pace or better (Below Mile PR pace)

100m at easy recovery pace

No rest between reps, 2:00 rest between rounds

Workout Detail:

This should be a good challenge and focus on hitting your paces and work on the recovery. Individual athletes will run to the 600 meter turnaround mark. At the 600 meter mark you will then perform recovery jog back to the 400 meter turnaround mark. At the 400 meter turnaround mark, you will then run your 100 meter Fast pace to the 200 meter turnaround mark.  From there you will perform the 100 meter recovery jog back to the start line.

Your Pace:

The pace for this workout should be at your Mile PR pace or below minus the recovery jogs.

Your Score:

The workout will have five separately scored rounds.

Methodology:   V02 Max     Total Distance: 3000m=1.86 miles

WODS for the Week of 9.15.18

Its been an awesome Summer!  Get it?

It seems like every weekend it seems like the Runds are runding to do something. That’s pretty punny isn’t it. Congrats to Summer Rund for taking second overall in her age category (40-44) with a time of 49:12. She also finished fifth overall in all female racers at the Top of the Rock Six Miler in Ridgedale, MO. Also check out Summer’s awesome pose running form even while she is celebrating! Way to represent CFE.

Congrats and keep Runding!


WODS FOR THE WEEK OF 9.15.19


Monday Short Interval 9.16.19 @5:30 pm


kind of want to........

You will perform for time.

Run 10×200 meters at a pace as fast you can maintain.

After each 200 meter run you will perform 2 burpees. You will add two (2) burpees after each 200 meter interval ran.

(2-4-6-8-10-12-14-16-18-20)


HERO WOD THURSDAY 9.19.19


For the rope climb, accumulate 100 ft total before moving on to the final run. If you are climbing a 15 ft rope, 7 ascents are required (round up from 6.67)

rX Plus would be to wear a 20/14 lb weight vest.

Scaled options

Single Unders

Ring Rows/Jumping Pull Ups for rope climbs. Perform 10 ring rows or 10 Jumping pull ups.

Options for the burden run since we have no sandbags.

One KB 55/35

One Plate 45/25

You can also just run the 1000 meters for a scaling option.

You can also partner up for this WOD also.

Background: This British Hero WOD is dedicated to David Fairbrother of the 42 Commando Royal Marines, who paid the ultimate price in combat on Sept. 19, 2011, while leading a foot patrol in Helmand Province, Afghanistan. Royal Marine Fairbrother was 24 years old.

On the day of his death, Royal Marine Fairbrother was leading a joint foot patrol with elements of the Afghan army when they were suddenly ambushed. During the exchange, Royal Marine Fairbrother was wounded by gunfire and died shortly thereafter.

We first found this Hero WOD posted on British Hero WOD’s Facebook page (@britishherowods) on September 18, 2016.

 

WODS for the Week of 9.8.19

HOA Prep Week Two commences…….

Larry Can Run

 


We are commencing the second week of HOA training with some running and little variety of movements. Come join us again this week.


HOA Prep #3 Monday @5:30 pm 9.9.19


There will be a forty minute running clock.

This will be designed as a partner WOD but can be ran as a three or four person team.

A. Four Minute Interval:

0:00 – 4:00 minutes each team will alternate 100m runs until you have ran a total of 400 meters.

Example: Athlete A runs 100; B runs 100; C runs 100; D runs 100 = 400 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

After all runs have been completed; perform 4 synchro burpees as a team or pair and **one tire flip.  Rest remaining time.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

**Tire flips are not required in this workout. They are an optional addition to the workout if your wanting to practice. Four person teams, tire flips must be completed by a pair. Three person teams can utilize all team members. Pairs can work together. Use one tire. Pick accordingly.

B. Six Minute Interval:

4:00 – 10:00 minutes each team will alternate 200m runs until you have achieved a total of 800 meters.  After all runs have been completed; perform 8 synchro burpees as a team or pair and **two tire flips. Rest remaining time.

Example: Athlete A runs 200; B runs 200; C runs 200; D runs 200 = 800 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

C. Eight Minute Interval

10:00 – 18:00 minutes each team will alternate 300m runs until you have achieved a total of 1200 meters. After all runs have been completed; perform 12 synchro burpees as a team or pair and **three tire flips. Rest remaining time.

Example: Athlete A runs 300; B runs 300; C runs 300; D runs 300 = 1200 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

D. Ten Minute Interval

18:00 – 28:00  minutes each team will alternate 400m runs until you have achieved a total of 1600 meters. After all runs have been completed; perform 16 synchro burpees as a team or pair and **four tire flips.

Example: Athlete A runs 400; B runs 400; C runs 400; D runs 400 = 1600 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

E. Twelve Minute Interval

28:00 – 40:00 minutes each team or partners will run 2000 meters for time. There will be no partitioning of the meters. This run will be performed as a last man up pace.  Each team/pair will run in a single file line and the last person in the line will always run to the front the entire time throughout the entire 2000 meters.

After you perform the 2000 meter run, you will perform 20 synchro burpees as a team and **five tire flips.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

Done.


HOA Prep WOD #4 Thursday @5:30 pm 9.12.19


There will be a thirty one minute running clock.

This will performed as a partner wod. If your performing as a four person team it will be Male/Female. If your a three person team, you will pick two athletes for every interval to perform work. Individuals will still perform the work required.

If your a four person team, one pair will start at the top of the with Med Ball Carry. The other pair will start with the 30 calories on the ski erg.  On the runs, all team members will run together.

Example:

A. Fifteen Minute Interval. Work will be complete every three minutes.

You will perform the work as prescribed and rest any remaining time.

0:00 – 3:00 minutes each pair will perform a a Med Ball Carry. Males will carry 150 meters (run 75 meters and back) Females 100 meters (run 50 meters and back) The med ball weights will be up to the teams. RX will be 100/70 lb medball. Scaled will be any med ball below #30 lbs.

3:00 – 6:00 minutes 150 Double Unders (Each athlete will switch every 25 reps.) Scaled will be 150 singles (Each athlete will switch every 25 reps.)

6:00 – 9:00 minutes 20 med ball cleans as a pair (not individually) and 15 synchro burpees. Scaled med ball cleans will be any med ball or slam ball under #30lbs.

9:00 – 12:00 minutes 30 calories on Ski Erg.  Males will accumulate 20 calories, Females 10. If two females are pairing up then ski 20 calories (Ten and Ten). If your doing this individually then Males 30 calories; Females 20 calories.

12:00 – 15:00 minutes the entire team will run 300 meters.

B. Ten minute interval: Work will be completed every two minutes.

15:00 – 17:00 each pair will perform a Med Ball Carry. Males 100 meters (run 50 meters and back). Females 75 meters (run 37.5 meters and back). The med ball weights will be up to the teams. RX will be 100/70 lb medball. Scaled will be any med ball below #30 lbs.

17:00 – 19:00 each pair will perform 100 Double Unders (Each athlete will switch every 25 reps.) Scaled will be 100 singles (Each athlete will switch every 25 reps.)

19:00 – 21:00 minutes each pair will perform 15 med ball cleans as a pair (not individually) and 10 synchro burpees. Scaled med ball cleans will be any med ball or slam ball under #30 lbs.

21:00 – 23:00 minutes each pair will perform 24 calories on the Ski Erg.  Males will accumulate 16 calories, Females 8. Female pairs will ski 16 calories total(Eight and Eight). If your doing this individually then Males 20 calories; Females 10 calories.

23:00 – 25:00 minutes the entire team will run 200 meters.

C. Five Minute Interval: EMOM

25:00 – 26:00 Each pair will perform a Med Ball Carry. Males 75 meters. Females 50 meters. The med ball weights will be up to the teams. RX will 100/70 lb medball. Scaled will be any med ball below #30 lbs.

26:00 – 27:00 50 Double Unders (Each athlete will perform 25 each)

27:00 – 28:00 Each pair will perform 10 med ball cleans as a pair (not individually) and 5 synchro burpees. Scaled med ball cleans will be any med ball or slam ball under #30 lbs.

29:00 – 30:00 Each pair will perform 18 calories on the Ski Erg. Males will accumulate 12 calories, Females 6. Female Pairs will ski twelve  calories total (Six and Six).  If your doing this individually then Males 10 calories; Females 5 calories.

30:00 – 31:00 the entire team will run 100 meters.

Done.

WODS for the Week of 9.1.19

With HOA season upon us during the month of September we are going to incorporate and test out some team type wods with movements that have appeared numerous times at past HOA competitions. Come check us out.

We will also continue to program our normal type programming for those not participating in HOA. So you are not forgotten.


Thursday September 5, 2019 @5:30 pm


CFE HOA Prep Wod #1


There will be thirty-four (34) minute running clock and three separate events. These workouts are designed for two (2), three (3), and (4) four person teams. We will also be having individual runs too.

Part 1:

Ten Minute Time Cap:

Four Person Team:

The team as a whole will run twelve (12) 100 m runs in a four person rotation.  You will rotate athletes, in order, after each run.  After the team completes the running. Then the team will complete (12) 50m sled pushes in the same four person rotation.  If there is time remaining within the ten minute time cap you will rest.

Three Person Team:

The team as a whole will run eight (8) 150m runs in three person rotation. You will rotate athletes, in order, after each run.  After the team completes the running. Then the team will complete (8) 50m sled pushes in the same three person rotation.  If there is time remaining within the ten minute time cap you will rest.

Partners:

As a pair you will run six (6) 200m runs. You will rotate after each run. After the pair completes the runs, then you will complete six (6) 50m sled pushes in same rotation.  If there is time remaining within the ten minute time cap you will rest.

Individuals:

You will run 1200 meters for time within that ten minute time cap. Rest remaining time.

Rest 2:00 minutes and reset.

Part 2:

Ten Minute Time Cap:

You will use one dumbbell or kettlebell only per team, per gender.

Four Person Team:

Each athlete will perform the following work then tag the next athlete for there rotation.

Each athlete will carry one 70/50lb DB or 70/55lb KB 50 meters. After they have completed the carry, they will then complete a 300m run. Once the athlete completes the run, then the next athlete will go and so on until all of the athletes have completed the work. You will rest the remaining time if you complete before the time cap.

Three Person Team:

Each athlete will perform the following work then tag the next athlete for there rotation.

Each athlete will carry one 70/50lb DB or 70/55lb KB 50 meters. After they have completed the carry, they will then complete a 400m run. Once the athlete completes the run, then the next athlete will go and so on until all of the athletes have completed the work. You will rest the remaining time if you complete before the time cap.

Partners:

Each athlete will perform the following work then tag the next athlete for there rotation.

Each athlete will carry one 70/50lb DB or 70/55lb KB 50 meters. After they have completed the carry, they will then complete a 500m run. Once the athlete completes the run, then the next athlete will go and so on until all of the athletes have completed the work. You will rest the remaining time if you complete before the time cap.

Individuals:

Each athlete will run to the 400m turnaround across the street and down the road over the bridge and back on the same route for time within a ten minute time cap. After completion of the run, continue to do 50 m recovery walks until the time expires. This is approximately 1300 meters.

Rest 2:00 minutes and reset.

Part 3:

Ten Minute Time Cap:

Four Person Teams and Three Person Teams:

You will as a team run one (1) mile for time. Each team will be carrying one (1) #45lb plate and one (1) #25lb plate. You can rotate the plate amongst the team during the run as many times as you want.

Partners:

Depending on dynamics of partners you will carry one plate for a one mile run.  If there are two males, then you will carry one (1) #45lb plate. If it is mixed pair, then you will carry two (2) #25lb plates. If there are two (2) female athletes, you will carry one (1) #25lb plate.

Individuals:

Each athlete will run as far as possible for five minutes. When you reach the five minute increment, you will then turn around and attempt to run the same distance back within that five minute time cap.