Come check us out this week as we take on a classic running workout with a sandy twist.
Workouts for the Week of 9.11.2022
Monday 9.12.22 @5:30 pm
Sandy “TOSH”
Partner WOD:
Each pair will run the following for time with a 50/35 sandbag. While one person runs, the other rests.
Three Rounds: 200m run 400m run 600m run.
Partner/or Individual TOSH:
Performed with no sandbag.
Three rounds: 200m run 400m run 600m run
Rest while partner runs or your rest time is the amount of time from previous interval ran.
Scaled: Three Rounds: 100m run 200m run 400m run
Thursday 9.15.22 @5:30 pm
Restless
Four (4) rounds: 600m moderate pace (Goal pace is :03-:05 seconds slower per 100m than your MILE PR pace) Rest :60 seconds Run 30m into a 20m sprint then into 50m walk. Rest :60 seconds 200m Fast (MILE PR pace) Rest :60 seconds Repeat x3
Scaled version: Four Rounds: 400m run at your pace. Rest :60 Run 50m, Walk 50m. Rest :60 150m run at your own pace.
We are about four weeks out from the Heart of America Competition. This gives you about three weeks of endurance programming to get you ready. Come check us out on Monday/Thursday evenings at 5:30 pm.
Workouts for the Week of 8.28.22
Monday 8.29.22 @5:30 pm
Sandy Beaches
1600m sandbag run 50/35
Run 100m and then perform (1) Sand Bag Squats.
Every 100m interval, +1 sand bag squats.
This workout will be about the squats. Run 100m at a time and then perform the squats. Break as needed with the squats. The goal is to complete each 100m interval without dropping the sand bag. You will score the workout for total time.
Thursday 9.1.22 @5:30 pm
Forrest Gump
Thirty Six Minute running clock:
AMRAP:
Run 300m rest :60
Complete as many 300m runs within the thirty six minute time cap.
300m/200m run = 1 rep
There is no prescribed pace. This will be a aerobic workout.
It doesn’t matter if this first day of Kindergarten or Move In day to college. We wish everyone a smooth transition back to school. Shout out to teachers and parents who shuffle your kids in and out of school and the various activities.
Workouts for the Week of 8.21.22
Monday 8.22.22 @5:30 pm
Three's Company
Part 1:
300m run Easy to Moderate pace.
rest :60
300m run Moderate to Fast pace.
rest :60
400m at moderate pace to Fast Pace
Rest 3:00
Part 2:
3x200m run Fast Pace
3x150 run Fast Pace
rest :30 b/t each interval.
Rest 2:00
Part 3:
Run paces as fast as you can maintain. This can be anywhere from a moderate to fast pace. Base your pace on feel and how your legs are feeling.
400m run, walk 100m
300m run, walk 100m
200m run, walk 50m
150m run. Done.
Total distance: 3450 meters.
Thursday 8.25.22 @5:30 pm
Bridge Time
There will be a thirty-five minute running clock.
Complete as many over and backs as possible within the time cap.
Run over and back for time, rest :90 b/t intervals.
Your pace will be determined by each athlete.
You will record the workout for total reps completed (Over/Back=1) and you will record your slowest interval time.
We had a awesome time at the Coaches Pool Party! Thanks for J and Jenny hosting and feeding us, and of course we worked out. Tough floater wod today.
Coaches Pool Party!
WORKOUTS FOR THE WEEK OF 8.14.2022
Monday 8.15.2022 @5:30 pm
Almost Goldilocks
6x(200m at 1-Mile PR pace, 200m easy recovery jog)
Rest 3:00
6x (50m sprint,50m walk)
Done.
This will be a speed workout with short, fast intervals. Focus on maintaining the pace for your sprints and fast pace intervals.
You will record the workout for total time.
This workout will be for 3000 total meters.
Thursday 8.18.2022 @5:30 pm
HERO WOD THURSDAY “RENÉ”
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
7 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
Wear a Weight Vest (20/14 lb)
With a running clock, as fast as possible complete the prescribed work in the order written for 7 rounds. Men wear a 20 lb Weight Vest, and women wear a 14 lb Weight Vest throughout the workout.
Score is the time on the clock when the final Burpee is completed.
Tips and Strategy
A long workout like “René” requires a steady, constant pace of about 75-80% of maximum effort. Keep moving and rest only during the transition from one movement to the next. If there’s a movement in the workout that’s in the athlete’s wheelhouse (if, for instance, the athlete is a very fast runner) then bump up the intensity on that movement to help the overall score.
Intended Stimulus
“René” is a long workout that should feel sort of like running a 10k–continuous movement that mainly challenges the athlete’s cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, the lungs should be burning throughout this WOD.
Scaling Options
“René” is a long, grinding workout. Athletes should scale the volume, load, and/or the skill level (see: Pull-Up Scaling)so they can move at a steady pace with minimum rest periods. Long rest breaks will sap the intensity out of this challenging hero WOD, so scale accordingly.
Intermediate 5 Rounds for Time 400 meter Run 21 Walking Lunges 15 Pull-Ups 9 Burpees No Weight Vest
Beginner 4 Rounds for Time 400 meter Run 21 Walking Lunges 15 Ring Rows 9 Burpees No Weight Vest
We have some new faces over the past few weeks. Thanks for those trying something new and appreciate the efforts week in and week out from the new faces to our endurance veterans. We are a great community and we continue to do great things every week.
Workouts for the Week of 8.7.22
Monday 8.8.22 @5:30 pm
Hold It Down!
600m at Moderate Pace, :60 second rest.
400m run Fast Pace.
Rest 2:00
400m at Moderate/Fast pace, :60 second rest b/t
3x200m run Fast pace, walk 100m b/t.
Rest 2:00
6x100m sprints EMOM.
Done.
Rest 2:00
1600m recovery jog/walk.
Run 100m, Walk 100m.
You will score for this workout for total time. Do not include the 1600m recovery jog/walk portion in your overall time.
Thursday 8.11.22 @5:30 pm
Proximal Strength “Capitol”
This is a version of the 2022 NoBull CF Games individual workout “The Capitol”
20 Tire Flips (pick any tire out back and flip it)
Run the Nathaniel Green Park loop.
You will continue and run West on Sunset towards Nathaniel Greene Park and run the loop around the park pond, you will then run back towards to the Kansas Expressway overpass bridge. Go over and back and then run back to the ramp at the gym. Upon completion of run, you will then perform:
100 meter Farmers Carry 100/70/55/35 (2 KBs) or 70/50/35 (2 DBs) Start at ramp and go to the 200m turnaround mark and back to ramp.
150 meter D. Ball Carry 150/100/70 (You must carry ball in bearhug position) Start at ramp and to the 200m turnaround mark and back to Endurance class start line.
100m Farmer Carry w/2 KBs. Pick your poison on the weight.
Rest any remaining time on clock.
Rest 5:00
Fifteen Minute Time Cap:
500m Mile PR pace
Rest :60
300m Mile PR pace
Rest :60
200m Faster than Mile PR pace or as fast as you can maintain
:90 second easy walk or jog
200m Faster than Mile PR pace or as fast as you can maintain
:90 second easy walk or jog
200m Faster than Mile PR pace or as fast as you can maintain
You will score each workout separate on Wodify.
This will border on a V02 Max workout level.
Thursday 7.28.22 @5:30 pm
Forty-ified
400m Mile PR pace. (Run to 800m turnaround mark)
1 min walk
After one minute, run as fast as you can maintain back to start line.
Rest 2:00
400m Mile PR pace
:45 second walk
After :45 seconds, run as fast you can maintain back to start line.
Rest 2:00
400m Mile PR pace.
:30 second walk
After :30 seconds, run as fast as you can maintain back to start line.
Rest 2:00
400m Mile PR pace.
:15 second walk
After :15 seconds, run as fast as you can maintain back to start line.
Done.
Complete this workout and score each individual round for time.
Gauge your return run based on how your legs and body feels. If your feeling fresh, attack this portion. If your needing a slower pace, then find a pace appropriate to maintain a moderate intensity level.
132,872 ft of elevation/ 40 499.39 mètres d’élévation.
Set a new world record, but more importantly we accomplished the goal of giving hope one stride at a time and be a part of something greater than ourselves.
I said I would. And I did.
Venice Beach to Times Square
We are so proud of this accomplishment! Incredible. Now on to your next challenge!
Workouts for the Week of 7.17.22
Monday 7.18.22 @5:30 pm
Ball and Chain!
Kettlebell Deadlift
6x8 Use (2) KBs, after each set run/jog 150m inside or outside.
Twenty Minute Time Cap:
Perform the following for time.
Use 100/70lb D. Ball or 30/25lb Wall Ball.
100m run (In or Out)
20 D. Ball Squats
200m run (In or Out)
15 D. Ball Cleans over Shoulder
300m run (In or Out)
10 D. Ball Squat Cleans
400m run (In or Out)
5 D. Ball Squat Cleans then over shoulder.
Done!
Thursday 7.21.22 @5:30 pm
Climb the Ladder
Thirty Minute running clock:
Each athlete will run the following sequence for total meters.
100m Assault Runner
100m Outside run
5/2 Cals Echo Bike
200m Assault Runner
200m Outside Run
6/3 Cals Echo Bike
Continue the below sequence each subsequent round.
Each subsequent round:
+100m Assault Runner
+100m Outside Run
+1 Echo Bike Calorie
You will score total meters ran for Assault Runner+Outside runs and total calories on Echo Bike.
This is a Lactate Threshold workout and you will score for total time.
Thursday 7.14.22 @5:30 pm
easy does it
2x 5 minutes Easy pace; rest :60 seconds b/t intervals. Try to match meters on the run back within the previous 5:00 minute interval.
Rest 2:00
800m Fast pace
Rest 2:00
2x 4 minutes Easy pace; rest :60 seconds b/t intervals. Try to match meters on the run back within the previous 4:00 minute interval.
Rest 2:00
800m Fast pace
Rest 2:00
2x 3 minutes Easy pace; rest :60 seconds b/t intervals. Try to match meters on the run back within the previous 3:00 minute interval.
Done.
This will be an aerobic threshold workout. You will score each 800m Fast pace run. Focus on hitting your Mile PR pace after fatigue of longer easy runs.
Proximal Endurance 