WODS for the Week of 10.17.19

Happy Halloween!

This week we will be having a Halloween WOD, so we are encouraging everyone to dress up if you want for our Monday class. There will be no class on Thursday so everyone can enjoy the night with there kids and hand out candy.


Monday Short Interval 10.28.19 @5:30 pm


whatchamacallit

Thirty Two Minute Running Clock:

Every four minutes each athlete will run a 600 meter run. Your goal is to run the meters within the time cap. You will rest the remaining time until the next interval.

There will be a total of eight (8) intervals.

If your up against the time cap or not getting sufficient rest then scale down to 500 to 400 meters per interval.

Your Focus:

The goal is to run the prescribed distance within the time frame. The pace will be determined by each athlete.

Your Score:

You will record one score. Please record your slowest time interval.

 

 

 

WODS for the Week of 10.20.19

October Breast Cancer Awareness Month!

This month we are focusing on another campaign and will be honoring another form of hero.  Our monthly HERO wod will be in honor of Breast Cancer Awareness and the heroes who have battled and survived breast cancer.

Be sure to check out our weekly wods for more details. We are also encouraging our athletes to wear pink during our weekly programming.  Never Give Up.


WODS for the Week of 10.20.19


Monday Short Interval 10.21.19 @5:30 pm


threeball

Three Rounds:

150 m Sprint

150m Easy Jog/Walk

300m Fast

:30 second rest

300m Easy to Moderate.

:30 second rest

300m Fast

150m Easy Jog/Walk

150 m Sprint.

Rest 3:00 minutes.

Workout Focus:

The focus will be to hit your 300M fast intervals.

Your Score:

Total Time for all three rounds.

Your Pace:

Easy= Slow pace to aid recovery.

Moderate= :02 to :03 seconds slower per 100m. This will range from :06 – :09 seconds slower than your MILE PR pace.

Fast= Mile PR pace or faster.

Sprint= As fast as you can maintain for entire duration.

Total Distance:

4500 meters


HERO WOD Thursday Long Interval 10.24.19 @5:30 pm


pink

We will be doing a long interval run for Breast Cancer Awareness Month.

The course will start at the normal CFE start line. We will run to the 400m turnaround mark and then across street and then commence over the bridge down the path to S. Fort Avenue. Once we reach S. Fort, the runners will turnaround and commence back over the bridge and down the path to Nathaniel Greene Park.  You will run around lake and then back out of the park.  The race path will continue southbound on S. Austin Ave towards W. Woodland St. Hang a left at W. Woodland St. towards the gym. You will continue down W. Woodland St. all the way back to the gym.  Hang a left towards the gym and downhill stretch back to CFE start line. The coaches will better explain the route on day of the WOD. Take a look at the technical diagram of the run course.

Be sure to wear pink this week during our WODS.

WODS for the Week of 10.13.19

Fall Weather is upon us!

This week there will be some great weather to come out and join us for some bridge work and we will attempt to repeat a workout from last week.  Looking forward to a great week.


Monday Short Interval 10.14.19 @5:30 pm


hitched

Thirty Minute Time Cap.

You and a partner will perform bridge repeats over and back for a thirty minute time cap.  Each pair will run over and back holding a rope together. After each bridge repeat, each pair will rest :30 seconds together, then repeat.

Total Score:

This will be the total amount of repeats each pair achieves in the time cap. Each time  a pair runs over and back will be considered one rep or interval/repeat.


Thursday Long Interval 10.17.19


pace it, pace it real good

Coach Warm Up and Pose Running Drills,

Then,

4 sets

Each set you will run

800 meter run (Moderate)/100 m Walk;

400 meter run (Moderate-Fast)/100 m Walk;

200 meter run (Fast).

Rest 3:00 minutes.

Your focus will be on hitting your 200 meter pace each time.

Example:

800 meter run moderate pace based on 8:00 Mile PR pace= 3:58 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 4:14 to 4:22.

400 meter run moderate/fast pace based on 8:00 Mile PR pace= 1:59 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 1:59 to 2:11.

200 meter run fast pace based on 8:00 Mile PR pace= :59. Your goal is :59 or below.

Focus: You will try to hit your paces each set. Focus primarily on hitting the moderate paces. Don’t go faster than your supposed to. The 200 m runs hit below your MILE PR pace each time. This is scored separately, so you will know where your paces are each set.

Distance: 6400 meters.

Score: Score each set separately.

WODS for the Week of 10.6.19

Moving On!

This is the time of the year we like to push into the fall and winter months. We are focused on getting back to primarily running based workouts during these months while the weather is fairly nice. This is our favorite time of the year and the coaches look to get back to doing more drills and focus on pose running methods and form. As always we like to keep a shorter interval or distances on Monday. On Thursday nights, longer intervals and distances.  Come check us out.


WODS for the Week of 10.6.19


Short Interval 10.7.19 Monday @5:30 pm


spartan

Coach Warm Up and Pose Running Drills,

Then,

10 sets x 300 meter run.

Rest 2′ between sets.

Your focus will be on hitting your Mile PR pace for each 300 meter run.  This will be challenging but attainable.

Example: If your Mile PR pace is 8:00 minutes. Your goal pace will be 1:29 per set.

Go to http://www.coolrunning.com/engine/4/4_1/96.shtml to calculate your paces.

Focus: You will try to hit your paces each set. This will challenging but there is a full two minutes rest. Take each set and set your goals.  Go for it.

Distance: 3000 meters

Score: Total Time


Long Interval 10.10.19 Thursday @5:30 pm


pace it, pace it real good

Coach Warm Up and Pose Running Drills,

Then,

4 sets

Each set you will run

800 meter run (Moderate)/100 m Walk;

400 meter run (Moderate-Fast)/100 m Walk;

200 meter run (Fast).

Rest 3:00 minutes.

Your focus will be on hitting your 200 meter pace each time.

Example:

800 meter run moderate pace based on 8:00 Mile PR pace= 3:58 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 4:14 to 4:22.

400 meter run moderate/fast pace based on 8:00 Mile PR pace= 1:59 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 1:59 to 2:11.

200 meter run fast pace based on 8:00 Mile PR pace= :59. Your goal is :59 or below.

Focus: You will try to hit your paces each set. Focus primarily on hitting the moderate paces. Don’t go faster than your supposed to. The 200 m runs hit below your MILE PR pace each time. This is scored separately, so you will know where your paces are each set.

Distance: 6400 meters.

Score: Score each set separately.