WODS for the Week of 11.29.20

Thanksgiving Fat Pants!

Do you need to get your fat pants out this week after Thanksgiving? Everyone put on a few lbs. this weekend. We have some good workouts to burn that turkey and gravy.


WODS for the Week of 11.29.20


Monday 11.30.2020 @5:30 pm


thanksgiving fat pants

Thirty Six Minute Running Clock:

Perform 6 rounds of:

2 min AMRAP

Assault Runner Calories

1 Minute Rest

2 Min AMRAP

Assault Bike Calories

1 Minute Rest

Workout Detail:

This will be a aerobic threshold workout.

Purpose:

Find a comfortable pace and keep moving through the workout and accumulate calories. This isn’t about sprinting or intensity. This is about getting through each round and test your capacity as the workout continues.

Hints:

Keep moving and find a comfortable pace.

Run Course and Pace:

We will be inside and go back from Assault Runner to Assault Bike.

Your Score:

Score will be Total Calories on Runner and Bike for the duration of the workout.


Thursday 12.3.2020 @5:30 pm


mile high

2 rds for Time
400 meter Assault Runner
800 meter Row
400 meter Assault Runner
800 meter Ski Erg

Workout Detail:

This will be a lactate threshold workout.

Purpose:

This is a higher volume workout with longer distance intervals with less rest between intervals.

Hints:

The runs and combination of row and ski will test your ability to get through that lactate burn and recovery between intervals. Just get through the interval and move to the next challenge.

Run Course and Pace:

We will be inside and go back from Assault Runner, rower to ski erg.

Your Score:

Score will be Total Time.


 

Happy Thanksgiving!

Happy Thanksgiving!

When your surrounded by turkeys in life, it’s hard to soar like an eagle.

With the end of the year around the corner,  we want to give thanks to our athletes and community for there efforts and participation. You drive this program each and every week and our coaches are blessed and grateful.  This has been a forgettable year for some, but we must press on  and fight to get through this year, no matter what adversity we face.

There is hope for tomorrow. Keep moving forward. Fight through the adversity. Press on and never quit.


WODS for the Week of 11.22.2020


Due to the Thanksgiving Holiday we will be having only our normally scheduled class on Monday night at 5:30 pm.

SPG Endurance 2K Gone Bird!

For those peeps going out of town we are going to do a variation of 5k Gone Bird. Come join us.

Ten Rounds

4 Burpees to Bumper Plate (Do a burpee and jump on top of the plate)

6 Hand Release Push Ups

8 Jumping Air Squats

10 Ground to Overhead w/Bumper Plate 45/25lbs

12 Overhead Alternate Lunges w/Bumper Plate 45/25lbs (L1/R2 and so on)

20 Double Unders (Scale with 40 singles)

200 m run.

For total Time.


 

 

WODS for the Week of 11.15.20

Fall Running Tips!

As we continue into fall and winter, its a good time to remember a few things:

  1. Layer Up. You should feel a little cold when you first start up to allow you to warm up as you continue your runs.
  2. See and Be Seen. With the days getting shorter, remember your runs most likely will be taking place in the dark in the morning or night. Be sure to have some bright colored clothing and/or reflective strips. Your not the only one on the road.
  3. Check your shoes. You might have endured a heavy workload during the summer months. It might be time to change those kicks.
  4. Tackle Technique. With running events winding down for the fall, it might be time to get back to basics in form and do a gait and form analysis.

These aren’t new tips, but just something to remember during these months. Enjoy your fall running.


WODS for the Week of 11.15.2020


Monday 11.16.2020 @5:30 pm


time crunch

Thirty Minute Running Clock:

Six Minute Clock (0:00 to 6:00)

Run 2:00 for distance.

Rest :60 seconds.

Run back to start line and attempt to match or beat the distance from your previous run.

Rest remaining time.


Rest (6:00 to 8:00) Perform 100 meter recovery walk.


Eight Minute Clock (8:00 to 16:00)

Run 3:00 for distance

Rest :60 seconds

Run back to start line and attempt to match or beat the distance from your previous run.

Rest remaining time.


Rest 16:00 – 20:00 Perform 200 meter recovery walk.


Ten Minute Clock:

Run :30 seconds, rest :30 seconds.

Workout Detail:

This will be a V02 based workout with shorter distances at higher intensity and more rest between.

Purpose:

This is designed for each athlete to push a time constraint and match the intensity on the return run by matching the distance in the previous runs.

Hints:

Estimate your paces and pay attention to the meter markings.

Run Course and Pace:

We will run out back on the back lot course and back to start line.

Your Score:

You will estimate and score the total meters ran during the workout.


Thursday 11.19.2020 @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. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 15:00 – 18:00

400 Meter Run. Once you complete the run, rest remaining time. The pace will be determined by each athlete.

Minute 18:00 – 21:00

400 Meter Run. Once you complete the run, rest remaining time. The pace will be determined by each athlete.

Minute 21:00 – 26:00

800 m run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 26:00 – 36:00

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

Workout Detail:

This is a lactate threshold workout. The goal is to find a sustainable pace for each timed run.

Purpose:

Find your pace and stay at that pace throughout. You will have intervals at slower paces and some runs at faster paces.

Hints:

This workout is based on feel and determine your own interval intensity.

Run Course and Pace:

We will run out back on the back lot course and back to start line.

Your Score:

You will score each mile time for two separate scores.

 

 

WODS for the Week of 11.8.2020

DOGWOOD CANYON

Lots of endurance athletes representing at Dogwood Canyon this weekend. Congrats to Summer Rund for finishing in 2nd place in her division 40-44 for the 25K race with a time of 2:44.


WODS for the Week of 11.8.2020


Monday 11.9.2020 @5:30 pm


HERO WOD "TUMILSON"

8 Rounds For Time:
Run 200 Meters
11 Dumbbell Burpee Deadlifts (60 lb / 35 lb dumbbells).

The workout calls for 60lb DBs. Due to the limited amount of DB, we will be using 50/40 lb for Males; 35/25 for Females.

Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson died serving during Operation Enduring Freedom.  Tumilson, 35, of Rockford, IA; assigned to an East Coast-based Naval Special Warfare unit, died August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter he was riding in crashed.  See also 31 Heroes.

He is survived by his parents, George and Kathy, and Joy and Scott McMeekan; sisters, Kristie and Joy; and his dog Hawkeye. Tumilson’s dog, Hawkeye, laid by his casket during the funeral.  1,500 people were in attendance and Hawkeye didn’t leave until he was finally coaxed to stand and walk away.

This Hero WOD was originally posted by CrossFit’s Mainsite on July 4, 2012.

Workout Detail:

Pretty simple. Run 200m and then 11 burpee deadlifts.

Purpose:

This is a speed based workout with very low volume as far as distance, but focus on intensity.  The deadlifts are strength endurance this week to incorporate high intensity intervals.

Hints:

Keep Moving through the burpee deadlifts. Use a weight to cycle through the reps.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

Your Score:

This workout will be for total time.


Thursday 11.12.2020 @5:30 pm


tosh

3 rounds

200m, (Goal is <1:00 to 1:15 each run)

400m, (Goal is <2:00 to 2:30 each run)

600m (Goal is <3:00 to 3:30 each run)

(rest as long as it takes to run the distance)

Workout Detail:

Focus on a moderate to fast pace for this workout. Your pace will be dictated by feel and how athlete responds to each rest period.

Purpose:

This is a Lactate Threshold workout. Higher volume workouts with longer distance intervals at higher intensities with less rest between reps and/or sets.

Hints:

Track your rest periods and hit the same paces for each round.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

Your Score:

This workout will be for total time. This will be a benchmark workout.

 

 

WODS for the Week of 11.1.2020

The MG 5K Hero Run will be taking place, Saturday, November 7th in Nixa, MO. This is a great cause for our community to get behind and support to directly impact local active military families’ lives. If you’d like to participate next weekend, you can sign up using the website link below, and be sure to mark that you’re going on the Facebook event! Love you all!! 💪🏽
Date: Saturday, November 7, 2020
Time: 7:30am – 1:00pm
Location: 701 N Taylor Way, Nixa, MO 65714

Monday 11.2.2020 @5:30 pm


scrunchy again

Round One:

600m, rest 60 seconds

500m, rest 50 seconds;

400m, rest 40 seconds;

300m. Done. Go into your 3:00 minute rest.

Then, reset and run opposite scheme.

Round 2:

300m, rest :30 seconds

400m, rest 40 seconds

500m, rest 50 seconds

600m. Done.

Workout Detail:

The goal is to hit your moderate pace on each interval. The rest period is limited between each interval.

Purpose:

This is a higher volume workout with longer distance intervals at varying intensities with less rest between intervals.

Hints:

Stay within your moderate paces. Keep the focus on the time frames.

Run Course and Pace:

Run to each designated turnaround point and back to start line.

600 meter interval range from 2:30 to 3:30.

500 meter interval within 2:00 to 3:00

400 meter interval within 1:30 to 2:30

300 meter interval within 1:00 to 2:00

Your Score:

The workout will have two separate scores. You will score each round separately.

Methodology:   Lactate Threshold    Total Distance:      3600 meters= 2.2 miles

Thursday 11.5.2020 @5:30 pm


bombolini II

Five Sets:

500 Meters Fast, 200 meter recovery jog, 200 meter walk. Your rest time is the recovery walk/jogs.

Workout Details:

This is all about running the 500 meters for a fast pace each round. The recovery will be the jog and walks. There is no timed rest.

Purpose:

Lower volume workout with shorter distance at higher intensity.

Hints:

Main focus should be the push on the 500 meter interval. Push through and get to the recovery jog and walks. Then hit your 500 meters with intensity.

Your Pace:

The 500 meter pace should be based on a eight minute mile pace. If your under a eight minute mile then your paces should fall under 2:30 or faster.  If your above a eight minute mile then your paces should fall in between 2:30 to 3:00.

Your Score:

The wod is for total time.

Methodology:   V02   
Total Distance: 2500 meters (runs only) = 1.55 miles