WODs for the Week of 5/7/17

Aerobic Capacity Seminar with Chris Hinshaw!!!

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Elizabeth and I were SO fortunate to be able to attend the Aerobic Capacity seminar this past weekend, in Carlsbad, California! I would wholeheartedly recommend this seminar to EACH and every one of you! It was an AMAZING treasure trove of valuable information! The opportunity I’ll now have to share this information with you just fills my heart with joy! Can’t wait!!! See the ‘Announcements’ section for details…

This Week’s WODs

*Cycle S/Week 5 of 12* 

Short Interval (Mon 5:30pm):  “Zena”

Run 1000m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 800m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 600m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 400m easy, 200m moderate, 300m FAST, 100m easy, rest 90 seconds

Run 200m easy, 200m moderate, 300m FAST, 100m easy, DONE!

Coach Jen C’s Note:  The purpose of this WOD is two-fold:  VOLUME on your feet, and forcing you to confront a FAST effort at a fatigue point. Think about your 1-mile PR effort. What’s the hardest part?? The 3/4 mark! This is when our bodies want to give up. We’re more than halfway through…but not close enough to the finish line to see the light. This “wall” presents itself in many athletic endeavors:  3/4 of the way through a chipper WOD, mile 20 of a full marathon, etc. This methodology manipulates two factors–volume (or time on your feet), and intensity at the very point when your body is ready to dial-down. It’s BRILLIANT!

 WOD Math:  Base your moderate and FAST paces on your 1-mile PR pace

Methodology:    Aerobic Threshold      Total Distance:       6000m       Scoring:    WOD is for total time

Long Interval (Thurs 5:30pm):   “Evolution”

1400m run, rest 5:00, 1400m run, rest 5:00, 1400m run

During 1st run:  12x jumping split lunges EMOM; during 2nd run:  9x jumping feet tuck full-depth air squats EMOM; during 3rd run:  6x max distance broad jumps EMOM.

WOD Notes:  Start the WOD by running first. Run 1min, then perform 12x jumping split lunges without making any forward progress, then back to running until you hit 2min. Then, perform 12x jumping split lunges until you have completed the 1400m distance. The running pace needs to be fast–or you will NEVER finish this WOD! Focus on quick transitions between movements. REST 5min after completing each 1400m interval.

Coach Jen C’s Note:  This WOD serves several purposes. First, your intensity is aggressive. These runs are FAST, under periodic duress. You are stopping your progress to perform EXPLOSIVE movements. These are not your mother’s split lunges/tuck jumps, etc. You should approach these movements with POWER and intention…then IMMEDIATELY resume your speed. No delay! The function of this WOD is fast twitch muscle fiber development. This methodology requires full recovery between efforts–hence the long rest. (You’re welcome, Sarah!) 🙂 It is expected that you will attack each round with similar, aggressive intensity. THIS is strength endurance. These WODs call you to dig deep. Find your fight, and manage your rest well!

Methodology:     Strength Endurance       Total Distance:   4200m         Scoring:    WOD is for total time

Announcements

  1. GUESS WHAT?!?!?! I’d like to plan a mini-workshop very soon to fill your noggins with all the sweet stuff I learned at the Aerobic Capacity Seminar! I can’t WAIT to share it with you! Stay tuned NEXT WEEK on the blog for details…after I have a chance to talk with BRice and Culligan! You won’t want to miss it!!
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 4/30/17

SHE DID IT!!!!! #goldmedal 

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SHE DID IT, TOO!!!! #mastersdegree

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Congratulations, Alissa and Lindsay! YOU’RE AMAZING!!!

This Week’s WODs

*Cycle S/Week 4 of 12* 

Short Interval (Mon 5:30pm):   “Luster”

200m at FAST pace, 200m at easy pace

Rest 15 seconds

200m FAST, 200m easy

Rest 15 seconds

200m FAST, 200m easy

400m FAST, 200m easy

Rest 15 seconds

800m FAST, 200m easy

DONE!

WOD Notes:  Conserve your energy during the 200s, because this pace will feel easy. This WOD is designed to help you get comfortable with a faster 1-mile PR time. The 800m should get all your attention! Hold the same fast pace that you established in your 200s and 400s.

 WOD Math:  FAST pace should be 1-2 sec/100m faster than your 1-mile PR pace.

Methodology:     VO2 Max      Total Distance:       3400m       Scoring:     You will enter FIVE separate interval scores: 200m, 200m, 200m, 400m, 800m. Reset your watch during the easy runs.

Long Interval (Thurs 5:30pm):   “Air Grab”

400m at FAST pace, 1200m at easy pace

300m at FASTER pace, 900m at easy pace

200m at FASTEST pace, 600m at easy pace

100m SPRINT, 300m at easy pace

DONE!

WOD Notes:  Aerobic fitness is measured by your ability to recover. The core of this WOD is the initial 100m of each interval–control your breathing, and then settle into your easy pace. Your easy pace should be the same for all intervals.

WOD Math:  The 400m is at your 1-mile PR pace. Your 300m pace is faster than your 400m, your 200m is faster than your 300. Your 100m sprint should be equal to your 400m PR pace.

Methodology:     Lactate Threshold       Total Distance:   4000m         Scoring:     You will enter FOUR separate interval scores: 400m, 300m, 200m, 100m. Reset your watch during the easy runs.

Image result for lost and found 5k springfield mo

“Team YOLO”

Announcements

1. Upcoming Races: 

Girls on the Run 5KSaturday, May 6th, 7:30am, MSU

One Sole Purpose 5K/10KSaturday, May 6th, 8am, 900 N. Eastgate, Springfield

Hurts Donut Run 5KSaturday, May 13th, 10am, Park Central Square

Lost and Found 5K (in honor of Landon Chance Potts)–May 25th, 6:30pm, Jordan Valley Park

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 4/23/17

This Week’s WODs

*Cycle S/Week 3 of 12* 

Long Interval (Mon 5:30pm):   “Air Theft”

800m easy, 400m FAST, 800m easy

Rest 10 seconds

600m easy, 400m FAST, 600m easy

Rest 10 seconds

400m easy, 400m FAST, 400m easy

Rest 10 seconds

200m easy, 400m FAST, 200m easy

Rest 3:00

400m easy, 200m FAST, 400m easy

Rest 10 seconds

300m easy, 200m FAST, 300m easy

Rest 10 seconds

200m easy, 200m FAST, 200m easy

Rest 10 seconds

100m easy, 200m FAST, 100m easy

DONE!

WOD Notes:  This is a long grind, and the distance on your feet–although mostly easy–will make your FAST intervals a challenge! We’ve done quite a bit of sprint work lately. Time to embrace some mileage… 🙂

 WOD Math:  Use your 1-mile PR pace to determine your 400m and 200m interval goals. Aim for at or faster than those times.

Methodology:      Aerobic Threshold      Total Distance:       8400m       Scoring:     Score your interval times only. You will record 4 x 400m intervals and 4 x 200m intervals. In the WODIFY comment section, state how many intervals you were able to hit successfully (at or under your goal time).

#denyingyoulovedogsisruff

Short Interval (Thursday 5:30):  “Secretly Loves Dogs” PARTNER WOD! (Brought to you by BRice)

Buy-In:  40m tire flip

Then, 30-minute AMRAP:

1-2-3-4-5-6-7…and so on, reps of the following:

Toes to bar

Burpee pull-ups

Parallette push-ups

One partner chips away at reps, while the other partner runs to the 400m mark–from the rig and back. On the way back, go up the ramp into the back of the gym, and return to the rig via the back door stairs. Tag your partner, and pick up where they left off in the rep scheme.

Scoring:  Record total distance and total reps achieved.

It’s juuuust about that time…CFE BBQ!!! Stay tuned for more details!

Announcements

1. Next week…upcoming races!!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

WODs for the Week of 4/16/17

Jeremy PRs his 5K!!! Way to go, Jeremy!

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This Week’s WODs

*Cycle S/Week 2 of 12* 

Short Interval (Mon 5:30pm):   “Hinged”

3 Rounds:

100m sprint, jog back to 50m mark

150m sprint, jog back to 50m mark

200m sprint, jog back to 50m mark

150m sprint, jog back to 50m mark

100m sprint, jog back to 50m mark

50m sprint, jog back to 50m mark

Rest 3:00

WOD Notes:  All intervals should be at your 400m PR pace, or as close as you can! VERY high intensity!! Be aggressive! NO walking!

#Mathishard

Methodology:    Speed/Strength Endurance     Total Distance:      3150m      Scoring:     WOD is for total time

Alternate Monday Rain WOD:     “Cochrans’ Garage WOD”

20 minutes–

Assault bike 1 mile easy; then alternate 0.5 mile HARD/0.5 mile easy until 20 minutes elapsed.

Rest 1:00

21-15-9

Wall balls 20/14

Sit-ups

KB swings 55/35

Scoring:     Record two separate scores–miles accumulated on bike, and metcon total time

Long Interval (Thurs 5:30pm):     HERO WOD THURSDAY–“Abbate”     *Row if raining*

1 mile run

21 Clean and Jerk 155/105

800m run

21 Clean and Jerk 155/105

1 mile run

Scoring:  WOD is for total time

Summer and Derek…Living Life! 🙂

Announcements

1. Happy birthday, Jerry!!! Hope you got a new cooler. 🙂

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

 

 

WODs for the Week of 4/9/17

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This Week’s WODs

*Cycle S/Week 1 of 12* 

Short Interval (Mon 5:30pm):   “Sparkler”

1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

4 x 100m w/ 100m walk between reps

WOD Notes:  Manage your rest well; be prepared to meet your pace for each interval

WOD Math:  Use your 1-mile PR pace

Methodology:    VO2 Max      Total Distance:      2800m      Scoring:      WOD is for total time

Long Interval (Thurs 5:30pm):     “Dogwood Bridge” (Revised)

From the base of the Kansas Expwy Footbridge…

4 x 400m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 2-3 seconds/100m slower than your 1 mile PR pace. Rest 30 seconds between reps.

1 x over and back bridge repeat at challenging but sustainable pace.

DONE!

Methodology:    Lactate Threshold     Total Distance:     Who knows?? 🙂      Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

WOD Math–Make note of your time for the first over and back bridge repeat. Aim to match and maintain that challenging but sustainable pace throughout.

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We like you. We really, really like you. —Love, Your Coaches.  🙂

Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

WODs for the Week of 4/2/17

This Week’s WODs

*Cycle R/Week 12 of 12*  Final Week!!!

Short Interval (Mon 5:30pm):   1-MILE TT    (We’re going to test this one out front tonight)

<<Recover>>

“Not My Problem”

6 Sets:

50m HEAVY max effort sled push sprint

<no rest>

Run 200m at FAST pace

Rest 3:00 between sets

WOD Notes:  Ditch your sled at the 50m mark, heading directly out on the 200m run.

WOD Math:  Your 200m pace should be as fast or faster than your 1-mile PR pace.

Methodology:     Speed/Strength Endurance      Total Distance:      Variable         Scoring:      WOD is for total time; include sled weight in your WODIFY post.

Long Interval (Thurs 5:30pm):   “Lizzy Dizzy”

2 Sets:

800m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

600m at moderate pace, rest 45 seconds

200m at fast pace, rest 90 seconds

400m at moderate pace, rest 45 seconds

200m at fast pace, rest 3:00

WOD Notes:  The focus for this WOD are the 200m intervals.

WOD Math:  Target your 200s to your 1-mile PR pace; moderate intervals should run 2 seconds/100m slower than your mile PR pace.

Methodology:       Lactate Threshold       Total Distance:      4800m            Scoring:     WOD is for total time

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Head to Two Rivers ASAP…so beautiful right now!!! #hellospring

Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 3/26/17

Community is Everything.

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This Week’s WODs

*Cycle R/Week 11 of 12*

Short Interval (Mon 5:30pm):   “Newport Beach Crippler”

For Time:

30 body-weight back squats, then

1 mile TT

Long Interval (Thurs 5:30pm):   “Death Zone”

4 x 100m at moderate pace w/10 second rest

600m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

500m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

400m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

300m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

200m at fast pace, 100m walk

4 x 100m at moderate pace w/10 second rest

100m at fast pace

WOD Notes: 

WOD Math: Target a fast pace equal to your 1-mile PR pace. Target a moderate pace about 2-3 sec/100m slower than your 1-mile PR pace.

Methodology:       Lactate Threshold       Total Distance:        4400m           Scoring:       WOD is for total time

Image result for Liv's Run for Life  Don’t forget!! LIV’s RUN FOR LIFE 5K…April 15th! 🙂

Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 3/19/17

This Week’s WODs

*Cycle R/Week 10 of 12*

Short Interval (Mon 5:30pm):   “It’s Possible”

3 sets:

400m at moderate pace, 10 seconds rest

200m at faster pace, 10 seconds rest

300m at FAST pace, 10 seconds rest

100m at SPRINT pace

Rest 3:00

Methodology:         VO2 Max       Total Distance:         3000m          Scoring:     WOD is for total time

WOD Notes—This WOD has low volume and lots of rest, so be aggressive!! Really push those final 100m sprints to maximize the recruitment of your fast-twitch fibers.

WOD Math—the 300m pace should be your mile PR pace or faster, the 100m sprint pace should be at or faster than your 400m PR pace.

Long Interval (Thurs 5:30pm):   HERO WOD Thursday!!!  “Caitlin”

2K Row

120 Calorie Assault Bike

1600m Run

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Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. Don’t forget to register for Liv’s 5K!!! April 15th! Cochrans are signed up! 🙂

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 3/12/17

Liv’s Run For Life 5k  

An annual Run/Walk since 2015. Liv’s Run for Life 5K raises awareness for organ and tissue donation. We believe Olivia’s altruistic decision to sign the National Donor Registry to be an important social responsibility. Through donation, each of us has the power and potential to save a life.  

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Olivia’s Story

Olivia lived a life full of purpose and exuberance. She was genuine, kind hearted, and no respecter of person. Liv was uninfluenced by consideration of someone’s popularity, but was rather a friend to all. Those blessed to have met and love her, have spoke not just of her outer beauty, but her contagious laughter, sweet spirit, and vibrant personality. On June 27, 2014 a tragic vehicle accident took the life of an extraordinary daughter and forever changed our family

Olivia’s selfless decision at age sixteen to register as an organ donor, blessed not only her recipients with the precious Gift of Life. But has also offered our own family through unfathomable grief, a morsel of comfort with the knowledge that because of Liv, those families may not experience such heartache, while simultaneously keeping her loving spirit alive.

Through organ donation Olivia was able to save countless lives. Her heart now beats for a 10-year-old boy. He is a student from Tennessee. The recipient of Olivia’s right kidney is a 55-year-old disabled man from Missouri. He enjoys cooking, and watching TV. Olivia’s left kidney was given to a 53-year-old man also from Missouri. He is married with children and works in information security. A 27-year-old man who lives in Missouri received Olivia’s liver. He is married and works full time as an IT technician. The recipient of Olivia’s lungs is a 61-year-old woman from Missouri. She is married nurse with children and grandchildren. Through her gift of tissue donation countless lives will continue to be touched.

#LivTwice

Image result for Liv's Run for Life   Register HERE      Sat, April 15th  Image result for Liv's Run for Life

This Week’s WODs

*Cycle R/Week 9 of 12*

Short Interval (Mon 5:30pm):   1-MILE TT

Recover, THEN…

Partner “Short TOSH”

3 rounds for time:  100m/200m/400m

Partner A runs the prescribed distance, then rests while Partner B does the same. One partner rests while the other runs–throughout.

Methodology:      VO2 Max              Scoring:     WOD is for total time

WOD Notes—GO FAST.

WOD Math—(see WOD Notes)  🙂

Long Interval (Thurs 5:30pm):   400m TT

Recover, THEN…

“Aller”

2 Rounds:  200m, rest 30 sec, 200m, rest 30 sec, 100m, rest 15 sec, 100m, rest 15 sec, 200m

Rest 4:00 between rounds

WOD Notes:  Control your opening 200m pace. This workout gets rough once you get into the 100s. Focus all your attention on pushing the 2 x 100 FAST!!

WOD Math: Your 200m pace target should be faster than your mile PR pace. Your 100s should target your 400m pace or faster.

Methodology:        VO2 Max      Total Distance:        1600m       Scoring:       Score TWO separate rounds

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Summer, Derek, Mari, and Danielle at this weekend’s ShamRox!!!

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Announcements

1.  It’s Daylight Savings Time!!!! You may now resume dressing like Johnny Cash!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

WODs for the Week of 3/5/17

 This Week’s WODs

*Cycle R/Week 8 of 12*

Short Interval (Mon 5:30pm):   “Wanderer”

3 x (600m, 60 sec rest, 200m, 20 sec rest, 500m, 50 sec rest, 300m, 30 sec rest, 400m)

5:00 rest between sets

Methodology:           Total Distance:       6000m       Scoring:    Score each of the three rounds separately

WOD Notes–Be patient. Allow the workout volume to settle into your legs. The core of this workout is your last 1000m. Focus on a consistent pace for all intervals!

WOD Math–Pick a pace that is 2-3 sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8:00 (or 30sec/100m) would have a target pace of 32-33sec/100m.

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Long Interval (Thurs 5:30pm):   “Puff the Magic Dragon”

Part One–

3 x (200m at mile PR pace, 200m at easy recovery pace, 200m at mile PR pace, 100m easy recovery pace).

NO rest between reps or sets.

Rest 3:00 once you’ve completed all three sets.

Part Two–

3 x 20 seconds w/20 seconds rest between reps

Rest 3:00

2 x 30 seconds w/30 seconds rest between reps

Rest 5:00

1 x 60 seconds

ALL intervals are at max effort.

WOD NotesPart One workout focus: Recovery. Part Two workout focus: Accumulate more meters each round.

Methodology:      Aerobic Capacity     Total Distance:       Variable       Scoring:     Part One is for total time. Part Two is for total distance.

Announcements

1. UPDATE:  Postponed Time Trials…coming your way the week of March 12th! BE READY!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

3. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.