WODS for the Week of 11.3.19

H. A. Y Foundation November Fundraiser!

The gym will be releasing details soon about the Turkey Gone Bad 5k run on Thanksgiving.  In years past, money has been raised for The H.A.Y. foundation.  We are looking to challenge our CFE athletes this month to help us raise money for this great cause.

During each class, we will have a bucket or container for donations during the month of November, leading up to Thanksgiving Day.  Any donations will be accepted no matter how big or small. Based on research, it looks like $500 dollars helps sponsor one child. So this month our challenge is to raise enough to fund one child.


WODS for the Week of 11.3.19


Short Interval Monday 11.4.19 @5:30 pm


easy does it

5 Sets

200 m Easy pace;

400 m Fast pace;

100 m Easy pace;

200 m Fast pace.

Rest 2:00 minutes between sets.

Workout Detail:

Goal during the 400m fast pace interval is to get finishing time equal to or faster than the finishing time of your 200 m easy pace interval. The goal during the 200m fast pace interval is to get a finishing time equal to or faster than the finishing time of your 100m easy pace interval.  Fast pace is equal to your mile PR pace. Easy pace runs will be equal to your fast pace intervals.

Your Score:

Total Time for all five sets.

Total:

4500 meters.


Thursday Long Interval 11.7.19 @5:30 pm


biscuit plus

Minute 0:00 to 10:00

One Mile Run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 10:00 to 15:00

800 m run Moderate Pace.

Minute 15:00 to 18:00

400 Meter Run Fast Pace.

Minute 18:00 to 20:00

200 Meter Run Fast Pace.

Minute 20:00 to 22:00

200 Meter Run Fast Pace.

Minute 22:00 to 25:00

400 Meter Run Fast Pace.

Minute 25:00 to 30:00

800 Meter Run Moderate Pace.

Minute 30:00 to 40:00

One Mile Run within the time cap.

Done.

If the weather is not cooperating then we will perform an Assault Bike WOD or the above wod with a rower or ski erg. This decision will be made by the coach and based on availability of equipment.

Alternate Indoor Assault Bike WOD.

Assault BIke Workout:

Part 1:

Twenty Minute Time Cap.

6 Sets:

:90 seconds at Fast Pace. Goal is to hit 12 to 10 calories.

:90 seconds at Easy pace.  Goal is to hit 6 to 5 calories.

After each set, rest and reset your bike.

Details: Goal during the 90 seconds easy pace interval is to get half (50%) the calories you accumulated during the :90 second fast pace interval.

Example: If you get 14 calories in :90 seconds, then your easy pace you should get at least 7 calories.  Repeat this sequence in the six sets.

Rest 3:00 before starting Part 2.

Part 2:

Fifteen Minute Time Cap.

6 Sets:

:60 seconds Fast Pace. Goal is to hit 10 to 8 calories.

:60 seconds Easy Pace. Goal is to hit 5 to 3 calories.

After each set, reset your bike for each set.

Details: Goal during the :60 seconds fast pace interval is to get double (2x) the calories you accumulated during the :60 seconds easy pace interval.

Total Workout Time: 30 minutes. There will be a 38 minute overall time clock.

 

 

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s