Heart of America Competition Training

Within the next few weeks, we will incorporate some HOA type wods for teams and partners along with our normal programming. We will also be posting partner and team WODS on our Facebook and Instagram pages. These workouts can be done on your own time during open gym hours.  Be on the lookout.

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Mobility and Stretching with Graham!

We will begin to also incorporate some Mobility and Stretching on Monday evening classes.

Graham has a passion to help our athletes with mobility issues and has great tips on stretching and athlete maintenance.

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Pose Running Techniques and Drills

We also will be focusing on helping our athletes develop and train there running form.  Be sure to come Thursday nights as we focus on techniques and drills to develop your running muscle memory.

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Week 2 of Assault Runner Challenge

With Week Two upon us, I thought it would be good to throw out a little basic tutorial video. It has great information on how to run on the runner. This is a great tool to help develop your running style and technique.

WEEK 2 Assault Runner Challenge

Monday:

3x:90 seconds; rest or walk :90 seconds B/T.

Score total meters. Reset.

Run 300 meters for time. Goal is within <:90 seconds.

Score 300 meter time.

Tuesday:

3x 2:00; rest or walk :60 seconds B/T.

Score total meters. Reset.

Run 400 meters for time. Goal is within or <2:00 minutes.

Score 400 meter time.

Wednesday:

Rest Day or Make Up Day.

Thursday:

2x 3:00 minutes; rest or walk 2:00 minutes B/T.

Score total meters. Reset.

Run 500 meters for time. Goal is within or < 3:00 minutes.

Score 500 meter time.

Friday

Run 300 meters for time. Goal is within :90 seconds. Rest or walk :90 seconds. Reset.

Run 400 meters for time. Goal is within 2:00 minutes.  Rest or walk 2:00 minutes. Reset.

Run 500 meters for time. Goal is within 3:00 minutes. Done.

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WODS for the Week of 8.9.20

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Monday 8.10.20 @5:30 pm

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self destruction

WARM UP

5x:30 second, rest :30 seconds Air Assault Runner.

Stretching and prep for running sprints.

Then,

This will be a series of ascending shuttle sprints in 10/20/25 meter increments.

Rounds One and Two (Two Rounds) with :60 second rest B/T

Run to 10m mark and back (20 meters total)

Run to 20m mark and back (40 meters total)

Run to 30m mark and back (60 meters total)

Run to 40m mark and back (80 meters total)

Run to 50m mark and back (100 meters total)

300 meters total per round. Your rest will be the prescribed time after your second round (:60 seconds)

Then,

Rounds Three and Four (Two Rounds) with :90 second rest B/T

Run to 20 meter mark and back (40 meters total)

Run to 40 meter mark and back (80 meters total)

Run to 60 meter mark and back (120 meters total)

Run to 80 meter mark and back (160 meters total)

400 meters total round.  Your rest will be the prescribed time after your fourth round (:90 seconds)

Then,

Round Five

Run to 25 meter mark and back (50 meters)

Run to 50 meter mark and back (100 meters)

Run to 75 meter mark and back (150 meters)

Run to 100 meter mark and back (200 meters)

500 meters total.

Done.

Post WOD Stretching and Mobility with Graham.

DETAILS: 

The pace will be determined by each athlete. Focus will be on hitting good fast to fastest pace as possible in between each interval sprint.

PURPOSE: 

Push your capacity with limited rest. This will be quick workout and will go fast. Be prepared to push each round. Keep moving.

HINTS: 

Each turnaround, take a chance to reset and get a quick breath. Work within your capacity and focus on the intensity of each interval.

SCORE: 

This will be for overall time.

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Thursday 8.13.20 @5:30 pm

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hills have eyes

This will be coach led run and the focus will be to focus on trail type run and longer distance with some hill training.  For those who have a backpack, you can also choose to make this a ruck run.

Course:

We will start at the CFE start line. Run to east of side of gym and south to W. Woodland St. (Past Wehr RV and stop sign). We will then continue west on W. Woodland to S. Austin. We will continue back north on S. Austin towards S. Creek Greenway Trail. We will continue towards Lake Drummond. We will continue our path and take a left at the first fork in the road.

This will take us towards Dwarf Conifer Garden and on the south side of Lake Drummond. We will continue around the lake towards the bridge and waterfall area towards the hill area.

At this point, you will perform a series of four shuttle runs on the hill. We will be running towards the ultimate goal of reaching the botanical gardens center.  Estimate the hill into four equal sections and run the appropriate distance and back until you have ran up the entire hill in four shuttle type runs.

After the hill runs, we will then commence back onto S. Creek Greenway Trail back towards the bridge where you will you run over and back on the bridge.  After you perform the over and back on the bridge, you will be done.

Recovery walk back to the gym.

DETAILS: 

The pace will be determined by each athlete.  This can be performed as a ruck sack run or normal run.  I would speculate this will be a three to four mile run with some hills and other varying levels of terrain from asphalt to grass.

PURPOSE: 

The goal is to simulate a trail type run with different terrains and hills.

Add a ruck sack for an added bonus.

HINTS: 

Just run and hit the hills with some intensity.

SCORE: 

Total Time.

 

 

 

 

 

 

 

 

Community Effort!

Thanks for putting our gym back together. Community effort. The reason our gym is the best. Helping and serving. Great job guys and gals.

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Strong Showing at Republic Tiger Tri!

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Assault Runner Challenge August!

During the month of August we will introducing our Monthly Challenge series again. With COVID, we got sidetracked a bit. We will introduce challenges each day during the month of August. This month we will be using the Assault Runner.

If your looking to get acclimated to the new runners and need to improve your running, then give it a try. Each challenge should take no longer than 5-15 minutes extra a day.

These will need to be performed on your own time at the gym. Be on the lookout each week. Hope to see everyone jumping in on the challenge.

Also these challenges will be loaded onto WODIFY so you can track your times.

WEEK 1:

Monday, August 3rd:

5x:30 second intervals; Walk or Rest :30 seconds B/T Intervals.

Reset Runner and then run 100 meters within :30 seconds.

Tuesday, August 4th:

4x:45 second intervals; Walk or Rest :45 seconds B/T Intervals.

Reset Runner and then run 150 meters within :45 seconds.

Wednesday, August 5th:

Rest Day or Make Up one of the above challenges from Monday or Tuesday.

Thursday, August 6th:

3×1:00 minute intervals, walk or rest 1:00 B/T Intervals.

Reset Runner and then run 200 meters within :60 seconds.

Friday, August 7th:

3 x :30 seconds, walk or rest :30 seconds.

1 x 100 meter run within :30 seconds.

2 x :45 seconds, walk or rest :45 seconds.

1 x 150 meter run for time within :45 seconds.

1 x 1:00 minute run, walk or rest 1:00.

1 x 200 meter run for time.

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WODS for the Week of 8.2.2020

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Short Interval Monday, 8.3.2020 @5:30 pm

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tosh 3.0

Each athlete can pick which option they want. Do you want to do 3.1, 3.2 or 3.3?  You pick which option this week.

TOSH 3.1

this is odd

Thirty Five Minute Running Clock:

0:00 – 7:00

Run three minutes for distance.

Rest :30

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

7:00 – 9:00 Rest

9:00 – 14:00

Run 2:00 minutes for distance.

Rest :30 seconds.

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

14:00 – 16:00 Rest

16:00 – 19:00

Run :60 seconds for distance.

Rest :30 seconds.

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

19:00 – 22:00 Rest

22:00 – 25:00

300 meter run (Scale 200M)

25:00 – 28:00

300 meter run (Scale 200M)

28:00 – 30:00

300 meter run (Scale 200m)

30:00 – 32:00

300 meter run. (Scale 200m)

32:00 – 33:00 

150 meter run (Scale 100m)

33:00 – 34:00 

150 meter run (Scale 100m)

34:00 – 35:00 

150 meter run. (Scale 100m)

Done.

You will score your slowest 300 and 150 meter time at the end.

 

 

 

 

 

 

 

 

 

 

 

New Toys for Springfield Endurance!

We are excited to have  a new training tool in the gym!  We will be using these periodically if weather is bad or when the winter months are upon us.  We will still be hitting the pavement out back, but it’s nice to have some new training equipment to play with at the gym.

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MIDWEST WODFEST

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We had a few Endurance Athletes competing this past weekend at the Midwest Wodfest in Joplin, MO.  Congrats to all participants.

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WODS for the Week of 7.26.20

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Short Interval Monday 7.27.20 @5:30 pm

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up the ante

Twenty Four Minute Running Clock: 

Six Rounds (Four Minute Rounds) 

The workout will alternate each sequence.

Rounds 1, 3, 5

Sequence #1: 

Run 50 meters into 50 meter recovery walk.

Run 100 meters, Rest :30 seconds.

Run 200 meters at Fast Pace to Faster.

Rest remaining time in round.

Rounds 2, 4, 6

Sequence #2: 

Run 200 meters at a Fast Pace to Faster.

Rest :30 seconds.

100 meter run into 50 meter recovery walk.

50 Meter Sprint.

Rest remaining time in round.

DETAILS:

• 50 meters should be as fast as possible with 50 meter recovery walk. A good goal would be within :45 to :60 seconds.
• 100 meter run should be at a Fast Pace based on your Mile PR pace. I would shoot for a goal of below :30 seconds each 100 meter run.
• 200 meter run should be equal to your 100 pace x2. If you run 100 meters in :25 seconds then your goal pace for the 200 meters is :50 seconds.

PURPOSE:

Develop and maintain a pace within the realm of your MILE PR pace or faster each round.

HINTS:

Adjust your paces and work through the shortened rest period and be ready to run each round.

SCORE:

You will score each round separately. There will be six (6) separate timed scores.

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Long Interval 7.30.20 @5:30 pm

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setting the bar

Four (4) Sets:

300 meters at Fast Pace

300 meters at Easy Pace

600 meters at Fast Pace.

DETAILS:

• The first 300 meter speed should be at equal or faster than your Mile PR Pace.
• The second 300 meter run is any speed to that allows you to recover.
• The target time for the 600 meter interval is equal or faster than 2x the first 300 meter fast interval.
• The rest B/T sets equals the total fast times.
• Each set is a continuous 1200 meter run.

HINTS:

Develop a game plan for each set and each interval.

My first 300 meter run would be consistent with your MILE PR pace. My goal would be :75 seconds or below.

300 meter recovery jog would be 1:30 to 1:45.

My last 600 meter run would want to fall into 2:30 or below, with the emphasis on being faster than your above 300 meter pace.

My approximate rest time would be 3:00 to 4:00 minutes.

SCORE:

This will be for total time.

 

Barb and Scott at the Big Elk 50K!

dash

Twenty Minute AMRAP:

200 meter run, rest :30 seconds.

DETAILS:

This workout is designed for each athlete to develop and maintain their own pacing for each 200m interval.  There is limited rest in between each interval.

PURPOSE:

Develop and maintain a pace within the realm of your MILE PR pace  to a moderate pace. The goal is to hold or maintain paces within +/- :02 – :03 seconds per interval. Once you find that comfortable pace, then stick with it and push through.

HINTS:

Just be steady and smooth. Get your rest and shoot for a goal for the workout. Get through the halfway mark and keep moving. This will be a long workout and will push your physical and mental capacity.

SCORE:

This workout will be scored by the amount of reps you complete within the 20 minute time cap. You must complete the entire 200m in order for this to be counted as a rep.  Please count any partial meters and put in the comments section of WODIFY.

We last programmed this back in March 2013.

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HERO WOD Thursday 7.23.20 @5:30 pm

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TERRY

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

This was on Crossfit Main Site on 2.28.2016.

We will be performing this as an individual WOD or you can partner up.

If you partner up please do the following scheme:

• 1 Mile Partner Run with Rope.
• 100 Push Ups (partition reps as needed) sub with push ups on box or flat bench.
• 100m Bear Crawl ( Each athlete must alternate every 25 meters)
• 1 Mile Partner Run with Rope.
• 100 Push Ups ( partition reps as needed) sub with push ups on box or flat bench.
• 100m Bear Crawl (Each athlete must alternate every 25 meters)
• 1 Mile Partner Run with Rope.

 

 

 

 

HEART of AMERICA Competition!

FULL HOUSE CONFIRMED FOR #HOA2020! In less than an hour, over 100 teams signed up to throw down this Sept 25-27th in Spfld, MO!
•
All Divisions are now SOLD-OUT! RX (30/30), Scaled (70/70), & Masters 40+ (10/10)
•
Please Email info@heartofamericacompetition.com for waitlist. If there is enough interest, we will add heats.
•
THANK YOU for your continued support…now get to training! 

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WODS for the Week of 7.12.2020

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Monday Short Interval 7.13.2020 @5:30 pm

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endurance field day

There will be a running clock, but you will score each event separately.

Field Day Event #1: 0:00 – 3:00

Max double unders or singles for three minutes.

3:00 – 5:00 Rest

Field Day Event #2: 5:00 – 8:00

Max Calories Assault Bike. Score your calories on Assault Bike.

8:00 – 10:00 Rest

Field Day Event #3 10:00 – 14:00 

EMOM 100 meter run. There will be a total of four (4) runs. Score your fastest 100 meter time.

Field Event #4 16:00 – 19:00 

400 meter run. Rest remaining time. Score your 400 m run time.

19:00 – 21:00 Rest 

Field Event #5: 21:00 to 26:00 

600 meter run. Rest Remaining Time.  Score your 600 m run time.

26:00 – 28:00 Rest 

Field Day Event #6: 28:00 til Completion. 

200 meter sled push (Athletes pick your weight). We will have 25 meter increments to push the sled for our athletes for a total of eight (8) sled pushes.

You will pick your poison and weight. This will be for time.

This is as fast or slow as you want to go.

DETAILS:

We will be working on various capacities and skills. This will be similar to a field day like when you were in elementary school.

PURPOSE:

Focus on the heart rate and managing your pace. You will be spiking the heart rate from sled to run and bike to and double unders.

HINTS:

Steady on the sled and find a recovery within the two minute rest periods sprinkled throughout the workout.

SCORE:

This workout will have scores for each event.

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Long Interval 7.16.2020 @5:30 pm

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and then....

Five Rounds:

600 meter Moderate Pace

400 meter Easy Jog.

Rest 1:00 between rounds.

DETAILS:

Pace is based on your Mile PR pace.  The moderate pace will be :02-03 seconds slower than your MILE PR pace. You will look to be :12 to :15 seconds slower than a MILE PR pace)

Pace Calculation Tool:

https://www.active.com/fitness/calculators/pace

Based on my current pace.

My goal would be to run my 600 meter run from 2:47 to 2:52. This is :12 to :15 seconds slower than my current MILE PR pace.

PURPOSE:

Is to mix up your pace and focus on hitting a moderate pace each round. The jog will be recovery but no walk. Go at a pace you can recover and breathe through a normal conversation while running.

HINTS:

Hit your pace and stay consistent. Focus on your 100m split to see if your maintaining your pace. Keep moving.

SCORE:

Total Time.

 

 

 

Happy Fourth of July!

This is a time of the year when we honor America and reflect on our independence and freedoms.

During these times, it’s easy to be distracted with news and social media.  The heart of any problems lies within yourself.

Take time to reflect on your family and faith and find ways to be a reflection of encouragement.  Instead worrying about our problems, find ways to be hopeful and encourage one another to be better people.

It’s not hard being nice or kind to one another. Be the encouragement someone needs today.

Never Give Up.

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WODS for the Week of 7.5.2020

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Monday 7.6.2020 @5:30 pm

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suffering

Set 1: 

500 m run at Fast Pace or Faster

Rest 1:00

300 m run at Fast Pace or Faster

Rest 1:00

200 m run at Fast Pace or Faster.

200m recovery Walk.

Rest :60 seconds after your recovery walk.

Set 2: 

300m run Fast Pace to Faster Pace

Rest 1:00

300m Sprint or Fastest Pace possible.

150 m Recovery Walk

150 m Sprint.

Rest :90 seconds.

Set 3: 

400m run at Fast Pace or Faster

Rest 1:00

200m run Sprint or Fastest pace possible.

200m recovery Walk.

Rest :60 seconds after your recovery walk.

Set 4:

10×50 meter shuttle sprints.  Try to beat your initial 500 m run time as a point of reference.

Done.

DETAILS:

Each athlete will look find a pace equal to or faster than there MILE PR Pace in this workout. There is limited rest in between intervals, but sufficient recovery time for MILE PR pace efforts in between sets.

PURPOSE:

The purpose is to push and maintain your paces on a consistent basis for each short interval. Your performance is based on hitting a consistent pace each run.

HINTS:

Find your MILE PR pace and push yourself. Push through the limited rest and keep moving. Breath at a steady rate. Glance at your watch and see where your pace is at the halfway mark of each run. If your running 200m check your time at the halfway mark to determine if you can hold that same time for the last half.

SCORE:

This workout will be for total time.

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Thursday 7.9.2020 @5:30 pm

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its long day

Each athlete will run a sequence of progressive longer runs to shorter runs.  The pace and rest TBD by the athlete, but your rest period can be no longer than :60 seconds. You can choose to range from a fast pace to moderate pace throughout the workout.

You will perform these as shuttle runs from the starting point to the turnaround point and back to the starting line.  Each athlete will determine there rest period but no longer than :60 seconds after each run. You must start with the longer runs first.

1000 m run

900m run

800m run

700m run

600m run

500m run

400m run

300m run

200m run

100m run.

Done.

DETAILS:

This workout will be dictated by your legs and how your feeling. If your legs are fresh, than attack that particular interval with a fast pace. If your recovering from the previous interval, than scale back and find your breath and pace. Keep moving.

PURPOSE:

The purpose is to simulate a longer type run with the different levels of adversity an athlete would face in the midst of longer type runs from varying levels of energy to fatigue.

HINTS:

Focus on the area where you felt the most energy and the least amount of energy. Attack some of the shorter intervals with a fast pace and see how your lungs and body responds.

SCORE:

This workout will be for total time. Focus on your mile splits and find a moderate pace on your splits. A good goal would be nine to twelve minute splits.

 

Happy Fathers Day!

We would like to shout out to all of the fathers who strive to be role models and mentors to our kids. This is a tough job, but fatherhood is a wonderful thing.  Happy Fathers Day!

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WODS for the WEEK of 6.21.2020

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Monday Short Interval 6.22.2020

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flying start

5 Sets:

150m Fast or Faster; focus matching or beating your previous time. This will be as fast as you can.

Your starting point will begin 5 Steps from starting line. It is designed to provide you a full running start into your 150 meter sprint.

150 meter recovery walk back to starting line, then,

400m moderate pace. The moderate pace will be based on your Mile PR pace.  You will run :08 to :12 seconds slower than your Mile PR pace.

Rest 2:00 minutes between sets.

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Thursday Long Interval 6.25.2020

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okey dokey

600 meter moderate pace. This will be :12 to :18 seconds slower than your Mile PR Pace.

600 meter Easy jog.

800 meter Moderate pace. This will be :16 to :24 seconds slower than your Mile PR pace.

400 meter Easy Jog.

1000 meter Moderate Pace. This will be :20 seconds to :30 seconds slower than your Mile PR pace.

200 meter easy Jog.

1200 meter Fast Pace. This will be at  your Mile PR pace. This is designed to be as fast as possible in your Mile PR pace.

Done!

 

 

HERO WOD Week!

Come join us this week for HERO WOD “JERRY.”

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WODS for the Week of 6.14.20

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Monday 6.15.2020 @5:30 pm

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sticking point

5 Sets:

200m run at fast pace as possible (95% of max effort);

200m easy recovery pace;

400m as fast pace as possible (95% of max effort)

100m walk

Rest 3:00 minutes

Why 5 Sets?

Athletes must realize that all workouts have an emotional and mental sticking point. This sticking point is where most athletes want to quit, where a workout gets real, where negative thought grips the mind.

What round do you think will be your sticking point?

How much pain do you think will be your sticking point?

The secret is evaluating your perceived amount of pain at the sticking point vs. actual pain that you’ll experience during the workout.

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HERO WOD Thursday 6.18.2020 @5:30 pm

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jerry

If rowers are programmed we will use ski ergs.

Check out this video:

 

 

 

 

 

Hot Days are a Coming!

Tips for Hot Weather:

1. Keep an eye on the weather. Respect your body and know your limitations.
2. Dress Appropriately.  Light colored, sweat wicking clothing is best.
3. Hydrate, Hydrate, Hydrate.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.

Signs of heat exhaustion include:

• Heavy sweating
• Muscle cramps
• Fatigue
• Weakness
• Dizziness
• Headache
• Nausea or vomiting
• Dark urine
• Cool, moist skin

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Monday Short Interval 6.8.20 @5:30 pm

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sled

Buy In: Stage at start line and run to the 500 meter mark and back to your bike.

Ten Rounds:

10/7 Cals Assault Bike

20 Meter Sled Push. Athletes will determine their own weight for the workout.

Buy Out:  After last sled push, run to the 500 meter mark and back to the CFE start line.

Stage Bikes and Sleds on the West Side of the gym.

Methodology:    Speed/Strength Endurance

Total Distance:      1000 meter runs; 200 meter sled push; 100 calories.

Scoring:     Total Time.

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Thursday Long Interval 6.11.20 @5:30 pm

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pacetastic voyage

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

800m at Moderate Pace, :60 second rest;

400m at Moderate Pace, :60 second rest;

600m at Moderate Pace, :60 second rest.

Rest 2:00 minutes.

2x400m at Moderate Pace , :40 second rest B/T

2x200m at Moderate Pace, :40 second rest B/T

2x300m at Moderate Pace, :40 second rest B/T

Rest 2:00

4x200m at Moderate Pace, :20 second rest B/T

4x100m at Moderate Pace, :20 rest B/T

4x150m at Moderate Pace, :20 rest B/T

Methodology:    Aerobic and Lactate Threshold

Total Distance:     5400 meters

Scoring:     Total Time.