Take the first 5-10 minutes of each CFE class to warm-up & stretch out. If you aren’t sure what to do, you can use this as a guideline:
Samson Stretch
15 Air Squats – hold the last one using your elbows to push out on your knees and stretch the inner thigh
Calf/Hamstring Stretches
We will start drills and skill work at 6:40
CFE Main Wod: Today’s work out will combine intervals of varying distances. We will be doing a modified version the CFE named WOD, “Tosh.” However, we don’t have a great 600m run loop, so we will be subbing with 800′s!!!! (you can thank me later)
3 Sets of
200m (rest 1:1)
400m (rest 1:1)
800m (rest 1:1)
Example: Your 200m run takes 1 minute, you will finish the 200, rest for 1 minute and then start the 400m.
Just like last Thursday, the tendency will be to go out hard on the first few intervals, but the goal here is pacing. I want you to be able to find that line where you can keep pushing while maintaining a consistent pace.
Can’t wait!!!
Stink! I can’t make it tonight.
Looks like its going to be a fantastic night to be outside doing a WOD!
Nice work tonight! You all did a fantastic job. I think I got all of the times right, but if your first round seems off, blame the time keeper.
For those of you planning to come on Thursday…we will be leaving from CFC for our “field trip” at 6:35.
Where are you going thurs?
Chris, I officially can’t move today!!! Love the * for Shannon!! See everyone on Thursday!
Sounded like you guys had a good time! Gotta hear about the dog related asterisk though…
Nick – we will be heading to Cool Creek Park for some hill sprints.
sweet, I love hill sprints