WODs for the Week of 12/21

CFE Christmasapp

Merry Christmas From CFE!!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 10 x 200 with 60 seconds rest between efforts

C2: 10 x 250 Meter Row with 60 seconds rest between efforts

*NO CLASSES on Thurs 12/25…Find a hill or a bridge where you are, then run up it and down it for thirty minutes! Or? If you have access to a rower, here’s an awesome row workout for you!

Long Interval (Thurs 10am/5pm): 30 Minute AMRAP of Hill Repeats on the Bridge (Over =1, Back =2)

C2: Row 1200m, then Tabata Row:  8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS. Finish with 1200m row.

Mobility Focus: Here is a great mash-up of five runners’ stretches for you to try! http://therunnersmuse.wordpress.com/2013/01/14/the-fabulous-five-essential-stretches-for-runners/

SAVE THE DATE!

CFE KT

Our AMAZING coach and friend, KT, will be leaving our coaching staff soon to pursue an exciting opportunity in Advertising/Marketing…and we want to send her off right!

Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

More on KT and all she has brought to our Endurance program, coming up soon on the blog! Love you, KT!

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! :)

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


WODs for the Week of 12/14

 

cfe woddys

Merry (Almost) Christmas, Everybody!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 4 x 400 TT with 5:00 rest between efforts

C2: 4 x 500m Row TT with 5:00 rest between efforts

CFE Christmas Run

Long Interval (Thurs 10am/5pm): COUNTDOWN  TO CHRISTMAS”–50 Minute Time Cap

RX Version

12 Pull Ups, Run 400 Meters

11 Burpee Box Overs (24”/20”), Run 400 Meters

10 Wall Balls (20 LB/14 LB to 10’), Run 400 Meters

9 Power Cleans (115/80), Run 400 Meters

8 Front Squats (115/80), Run 400 Meters

7 Shoulder to Overhead (115/85), Run 400 Meters

6 Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats. Run 400 Meters

3 Power Snatch (115/80), Run 400 Meters

2 DB Manmakers (30/20), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

RX+ Version

12 Chest to Bar Pull Ups, Run 400 Meters

11 Burpee Box Overs (30”/24”), Run 400 Meters

10 Wall Balls (25 LB/20 LB to 10’), Run 400 Meters

9 Power Cleans (135/95), Run 400 Meters

8 Front Squats (135/95), Run 400 Meters

7 Shoulder to Overhead (135/95), Run 400 Meters

6 Strict Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats, Run 400 Meters

3 Power Snatch (135/95), Run 400 Meters

2 DB Manmakers (40/30), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

C2: WOD as above. Replace run portions of WOD with 500m Row

Mobility Focus: Lower legs and calves

“Unglue Your Sticks, Man!” –with Kelly Starrett

 

CFE Summer Woddys

These Girls… :)

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! :)

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


WODs for the Week of 12/7

Congratulations Coach Chad! 2014 Woddy Award Winner for Most Dedicated CFE Athlete!

CFE Chad IM Finish

Coach Chad–Thank you so much for everything you do for our athletes! From your stellar programming, to the encouragement, direction, and positive example you provide each week–you are AMAZING!

Congratulations to CFE Athlete Amanda Owens, on finishing her 7th half marathon this weekend in San Antonio, TX!

Way to go, Amanda!

CFE Amanda Half

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): “Death by 10 Meters“–With a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2: “Death by 20 Meters”–With a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 10am/5pm): “Alexandra Jo Koch“–3 Rounds for Time: 75 Meter Farmer’s Walk (2x 70/2x 55), 12 Front Squats (75% of Body Weight), 30 Bear Hugger Squat Jumps (25/20), Run 400 Meters

CFE Alex

C2: Alexandra Jo Koch“–3 Rounds for Time: 75 Meter Farmer’s Walk (2x 70/2x 55), 12 Front Squats (75% of Body Weight), 30 Bear Hugger Squat Jumps (25/20), Row 500 Meters

Mobility Focus: “Low Back Tweak Fast Fixes”… Featuring Kelly Starrett

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! :)

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


WODs for the Week of 11/30

CFE’s Most Improved Athlete Is…

…Well wouldn’t you like to know! :)

CFE Most Improved

Truth is, we received nominations for multiple athletes, so it was quite difficult to choose just one. We believe this is a true testimony to how hard each and every one of you have worked to improve your game this year! We, as your coaches, have watched several of you grow faster, more mechanically efficient, and increasingly dedicated to your training every week.

That being said, we’d like to list ALL the names of those nominated here…

David Evans, Mary Michal Rogers, Jen Taylor, Amanda Owens, Summer Rund, Allison Muller, Sarah Johnson, Lindsay Medaris, Mandy Spigle, Amy Tackitt, Joel Mueller

Each of these names were entered into a super-official kid drawing to win Kelly Starrett’s new mobility book, Ready To Run! And the winner is…

CFE Book Winner

Summer Rund!!!

Congratulations, Summer! Great job to ALL of you for working so hard this past year, and for learning to NEVER QUIT!

~Jen C, Chad, KT, Leslie, and Allison

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): HERO WOD – BRADLEY:  10 Rounds for Time – Sprint 100 Meters, 10 Pull Ups, Sprint 100 Meters, 10 Burpees, Rest 30 Seconds.

C2: HERO WOD – BRADLEY:  10 Rounds for Time – Sprint Row 125 Meters, 10 Pull Ups, Sprint Row 125 Meters, 10 Burpees, Rest 30 Seconds.

Long Interval (Thurs 10am/5pm): 5 x 1000 with 3:00 rest between efforts

C2: 5 x 1000m Row with 3:00 rest between efforts

Mobility Focus: “Couch Stretch”

In the first image, the athlete pushes forward in her right hip to target the hip flexor. The athlete in the second image demonstrates a more upright, midline tight position that isolates his left quadricep. There should be no arching of the back while isolating the quadricep. Note that in both images, the athletes’ forward knee is positioned directly over their foot. Hold each of these stretches for 30 seconds on the right, then 30 seconds on the left. Aim to incorporate this go-to stretch into your weekly mobility routine.

CFE Couch Stretch HFlexor   CFE Couch Stretch Quad

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! :)

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!


WODs for the Week of 11/23

New CrossFit Endurance Springfield Feature!

Your Mobility Work for the Week…

 

Be sure and incorporate this mobility work for hip extension into your routine this week. Thanks, Coach Leslie (and Kelly Starrett) for the resource! :)

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  Run 100, 10 burpees, Run 100, 9 burpees, Run 100, 8 burpees, Run 100, 7 burpees, Run 100, 6 burpees, Run 100, 5 burpees, Run 100, 4 burpees, Run 100, 3 burpees, Run 100 2 burpees, Run 100, 1 burpee, Run 100.

C2: WOD as above. Replace 100m run with 125m Row.

Long Interval (Thurs 10am/5pm): 5K TT *Long Interval Classes are CANCELLED on Thursday. Go run the Turkey Trot with your family!

C2: 5K TT *Get off the rower and run outside with the other turkeys! :)

Turkey Trot Logo

Register HERE to run!

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! :)

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 


WODs for the Week of 11/17

CFE Winter

Mobility RULES!

 

With HOA6 in the books, the Fall racing season winding down, and the CF Open right around the corner…we can’t think of a more perfect time to prioritize mobility! Our primary goal at CFE is to keep you running strong, efficiently, and uninjured all year long. That being said, you can expect a few exciting changes over the next few months!

Beginning next week, we will be featuring a “Mobililty Focus” along with the weekly WODs, complete with photos/videos and instruction for each movement. These exercises should be performed on your own outside of class, and will also be discussed and incorporated into class each week. Our hope is that you will add these tools to your own “mobility toolbox”, and make mobility a priority on your way to becoming a better runner–and a better CrossFitter in general!

We’ve got a few other tricks up our sleeves this Winter–stay tuned to the blog next week for more details!

In the meantime, do yourself a HUGE favor and check out Kelly Starrett’s Ready To Run, available online and at your favorite bookstore now!

cfe KELLY STARRETT

Speaking of Kelly Starrett, check out this YouTube video where he discusses relief from, and prevention of Plantar Fasciitis…Enjoy!

http://www.youtube.com/watch?v=rsYLsjXVLR8

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  200, 60 seconds rest, 200, 50 seconds rest, 200, 40 seconds rest, 200, 30 seconds rest, 200, 20 seconds rest, 200, 10 seconds rest, 200, 20 seconds rest, 200, 30 seconds rest, 200, 40 seconds rest, 200, 50 seconds rest, 200.

C2: 250m Row, 60 seconds rest, 250, 50 seconds rest, 250, 40 seconds rest, 250, 30 seconds rest, 250, 20 seconds rest, 250, 10 seconds rest, 250, 20 seconds rest, 250, 30 seconds rest, 250, 40 seconds rest, 250, 50 seconds rest, 250.

Long Interval (Thurs 10am/5pm): 5 x 1000 with 3:00 rest between efforts

C2: 5 x 1000m Row with 3:00 rest between efforts

woddys

Don’t miss the 3rd Annual WODDY Awards! Buy your tickets at the CFS front desk TODAY!

Announcements:

1. Its almost WODDYs time!!! Be sure and cast your vote for “Most Dedicated CFE Athlete” on the WODDYs ballot!

2. Its getting dark outside again for the 5p. Remember your reflective clothing!

3.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

4. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! :)

5.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 


WODs for the Week of 11/9

Looking For a “Last Chance” Race of the Season?

Ultramax Sports Presents…

AdventureMax Springfield 10K/Half Marathon Trail Run

CFE Ultramax TwoRivers

Saturday, November 22nd, 2014

Two Rivers Bike Park

To Register:

http://ultramaxsports.com/adventuremax/springfield/trail.html

Two Rivers Logo

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Kelly” – 5 Rounds for Time – Run 400 Meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB)

C2: “Kelly” – 5 Rounds for Time – Row 500 Meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB)

Long Interval (Thurs 10am/5pm): 3 x 1600 with 3:00 rest between efforts (hold 3-5 seconds)

C2: 3 x 1600m Row with 3:00 rest between efforts (hold 3-5 seconds)

CFE Most Improved

We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

Submit YOUR nomination today to Coach Jen C at jencochran72@gmail.com!

Announcements:

1. Its almost WODDYs time!!! Be sure and cast your vote for “Most Dedicated CFE Athlete” on the WODDYs ballot!

2. Its getting dark outside again for the 5p. Remember your reflective clothing!

3.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

4. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! :)

5.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

 

 


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