WODs for the Week of 4/13

Congrats, Scotty T!!! Another Half Marathon in the Books!

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This Week’s WODs

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

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

Long Interval (Thurs 10AM, Thurs 5PM): 5 x 800 with 2:00 rest between efforts (hold 3-5 seconds)

C2: 5 x 1000m Row with 2:00 rest between efforts (hold 3-5 seconds)

 

IMG_6927

Congrats to Vincent Lee Mhire, who ran his first ever MILE on Friday! Way to go, Vin!

 

Announcements:

1. CFE Napoleon Dynamite T-shirts are nearly complete! Stay tuned to the FB page for more details!

2. “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!


WODs for the Week of 4/6

April’s CFE Athlete Spotlight, Mandy Spigle!

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“You Won’t Be Able to Run Again.”

Those were the words my doctor told me after a knee injury back in October 2012. She told me I might be lucky and be able to run with a knee brace at some point. Trust me, this is not the thing you want to hear as a 31-year old female who has just tried CrossFit via Groupon and fallen in love with it (CF, not Groupon, just to clarify). I am a married HR professional with two dogs and a cat…my life ahead of me…and I don’t like to be told I can’t do something.

I’ve always wanted to be a runner, but I’ve never really liked to run! So, you can imagine my surprise when I made the spur of the moment decision back in January to train for the Go Girl Half Marathon. I will admit to a slight panic attack when I realized I had told a CFE Coach, Jen C, that I was going to do it…because that meant I couldn’t back out! So I showed up for the first training day on January 19th and have been attending CFE ever since.

That first day, a 5k, I realized I was so nervous that I forgot my knee brace, my patella band, and my mind. Luckily, I had been WOD-ing regularly since February 2013, so I had been building up my leg and knee muscles without even purposely thinking about it. I sucked it up that day in January, knew I couldn’t look like an idiot in front of people I barely knew, and ran the 5k. Wonder of wonders, I had no knee pain! So here I am, just a couple of weeks out from my half marathon, and I’ve been successfully piling on the miles without pain (other than the agony of mile after mile!). My goal is to finish the half in under 3 hours – ideally around 2:30 – 2:45.

I usually CFE WOD on Monday and Thursday evenings, but sometimes have to do it on my own early due to a busy schedule. I also do the prescribed long runs each week (well, I missed one due to illness). I love the drills we do as partners. It is nice to work together on an individual sport. I really dislike doing push-up sprints. My favorite CFE workouts are the ones that vary. I know it sounds weird, but I kinda get bored with repeating the same meter run over and over…I would much rather do a 200, 400, 600, 800, 600, 400, 200 type workout.

Long term, I have no clue what my goals are. The farthest out I know is October, when I have signed up to do the Dogwood 15k. I plan to check out trail running to see how I like it. I do enjoy running a little more now than I used to…partly because I kinda actually KNOW how to run and partly because of the people. As with everything CrossFit, everyone is encouraging, celebrates with you, and sympathizes with the length of the long runs. I do know I plan to keep doing CFE and am going to try to do at least a 5k a month. From there, who knows! But I do know I will be able to do whatever I decide to try. My results may not be as great as everyone else, but I will be out there doing it!

Congratulations, Mandy! We’re very proud of your accomplishments, and your commitment to CFE! Best of luck on your BIG RACE!

–Coach Chad, KT, Leslie, and Jen C

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Announcing the Dirty Bird Adventure Race!

Save the Date for 6/7/14! More Details to Come…

 

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM): 6 x 400 with 3:00 rest (hold 3-5 seconds)

C2: 6 x 500m Row with 3:00 rest (hold 3-5 seconds)

Long Interval (Thurs 10AM, Thurs 5PM): 5 x 1000 with 3:00 rest (hold 3-5 seconds)

C2:  5 x 1000m Row with 3:00 rest (hold 3-5 seconds)

paris marathon

Congratulations to CFS Coach Allison Muller and Adam Irvin for completing the 2014 Paris Marathon today! 50,000 runners! Having completed his 50 States marathon journey, Adam’s now moved on to the Seven Continents! AWESOME accomplishment, Adam and Allison!

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Announcements:

1.  CFE Napoleon Dynamite T-shirts are nearly complete! Stay tuned to the FB page for more details!

2.   “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

 


WODs for the Week of 3/30

This Week! CrossFit Endurance Total!

CFE pic

Matthew being awesome…

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM): “CrossFit Endurance Total”–200m TT, 400m TT, 800m TT, 1600m TT; rest 5:00 between each interval

C2: 250m Row TT, 500m Row TT, 1000m Row TT, 1600m Row TT; rest 5:00 between each interval

Long Interval (Thurs 10AM, Thurs 5PM): 5K Time Trial

C2: 5K Row Time Trial

(Su 4/6)–2pm @ CFS West with Coach Jen C. This will be our last group run before your race. Come prepared with any questions you may have, particularly regarding race day nutrition, pacing, etc.

CFE Big Party Half

Who’s running the Big Party Half?? Post to Facebook or Comments!

 

Announcements:

1. Your BIG DAY is almost here, athletes! ALL of you have been so loyal and committed to your training program! Keep your eyes on the prize!!! Post to Facebook or blog comments which race you plan to run…

2. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available from 2pm-3pm. Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others.

Half Marathon training class schedule for April is as follows:

4/6–2pm with Coach Jen C @CFS West

4/13–Begin taper (more information on this next week)

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan.

3. “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!


WODs for the Week of 3/23

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  200m, 60 seconds rest, 200m, 50 seconds rest, 200m, 40 seconds rest, 200m, 30 seconds rest, 200m, 20 seconds rest, 200m, 10 seconds rest, 200m, 20 seconds rest, 200m, 30 seconds rest, 200m, 40 seconds rest, 200m, 50 seconds rest, 200m

C2: WOD as above, sub 250m Row

Long Interval (Thurs 10AM, Thurs 5PM):  20-minute AMRAP of hill repeats on the bridge :)

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

(Sun 3/30)–No class, assigned run on your own or with a group. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

yesterday

Announcements:

1.  Your BIG DAY is almost here, athletes! ALL of you have been so loyal and committed to your training program! Keep your eyes on the prize!!! Post to Facebook or blog comments which race you plan to run…

2. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available from 2pm-3pm. Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others.

Half Marathon training class schedule for March is as follows:

3/30–no class, run on your own or with a group

4/6–2pm with Coach Jen C @CFS West

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!


WODs for the Week of 3/16

ShamROCKED!!!

CFE Shamrox2

BIG TIME kudos to all the CFS athletes who ran the ShamRox 15k/5k events this weekend! Lots of HUGE PRs…and even more BEER!

CFE Shamrox

 FINISH LINE PHOTOS! Great job, CFE Athletes!

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM): 8 x 300 with 1:00 rest between efforts. Hold 3-5 seconds.

C2: 8 x 375m Row with 1:00 rest between efforts. Hold 3-5 seconds.

Long Interval (Thurs 10AM, Thurs 5PM):  Run 1200, Over and Back bridge repeats x 8, Run 1200

C2: 1600m repeats x 3. Rest 5:00 between efforts. Hold 6-8 seconds.

(Sun 3/23)–No class, assigned run on your own or with a group. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

CFE 13.1 image

Announcements:

1.  Your BIG DAY is almost here, athletes! ALL of you have been so loyal and committed to your training program! Keep your eyes on the prize!!! Post to Facebook or blog comments which race you plan to run…

2. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available from 2pm-3pm. Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others.

Half Marathon training class schedule for March is as follows:

3/16–Cancelled due to weather

3/23, 3/30–no classes, run on your own or with a group

4/6–2pm with Coach Jen C @CFS West

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!


WODs for the Week of 3/9

ShamRox_Promo_600

Are you ready to get your ShamRox on???

Sign up HERE today! Post to comments or Facebook if you plan to race!

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  10 x 200 with 60 seconds rest between efforts (hold 1-3 seconds)

C2: 10 x 250m Row with 60 seconds rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  “FROGGER!” Partner WOD–Each partner runs 4 x 400m. While one partner is running, the other partner is performing Burpee Box Jumps (24/20″). Score #1 is the total time it takes both partners to finish. Score #2 is the total number of Burpee Box Jumps completed. Rx PLUS:  BOTH partners complete the WOD wearing a 20lb weight vest.

C2:  “FROGGER!” Partner WOD (as above), subbing 500m Row for run portion of WOD.

(Sun 3/16)–@ CFS, 2pm, with Coach Chad. ** FYI–the run scheduled for this day is rather lengthy. Childcare WILL ONLY be available from 2pm-3pm. Please keep that in mind when considering how long this run will take you, and make other childcare arrangements as necessary. Thanks! Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

CFE Barbra and Friends

Thursday night’s crew…ready to go! Except Jerry. Jerry’s asleep. Wake up, Jerry! ;)

Announcements:

1.  Need some new shoes?? Or running gear?? Check out this week’s Zulily events on Zulily.com! Save 40-50% on Brooks and Pearl Izumi shoes, and running gear including hats, clothing, arm warmer sleeves, etc. Its free to sign-up! Discounts for Brooks end on 3/10, and for Pearl Izumi on 3/11! Treat yo’self!

2. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available from 2pm-3pm. Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others.

Half Marathon training class schedule for March is as follows:

3/16–2pm with Coach Chad

3/23, 3/30–no classes, run on your own or with a group

**April dates TBA…

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!


WODs for the Week of 3/2

CFE Alexandra

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM)“Alexandra Jo Koch”–3 rounds for time: 75m farmer’s walk (2×70/2×55), 12 front squats (75% of body weight), 30 bear hugger squat jumps (25/20# wall ball), Run 400m

C2:  “Alexandra Jo Koch”–3 rounds for time:  75m farmer’s walk (2×70/2×55), 12 front squats (75% of body weight), 30 bear hugger squat jumps (25/20# wall ball), Row 500m

Long Interval (Thurs 10AM, Thurs 5PM):  800m, rest 2:00, 1000m, rest 3:00, 1200m, rest 3:00, 1000m, rest 2:00, 800m

C2:  800m Row, rest 2:00, 1000m Row, rest 3:00, 1200m Row, rest 3:00, 1000m Row, rest 2:00, 800m Row

(Sun 3/9)–@ CFS, 2pm, with Coach Leslie. ** FYI–the run scheduled for this day is rather lengthy. Childcare WILL ONLY be available from 2pm-3pm. Please keep that in mind when considering how long this run will take you, and make other childcare arrangements as necessary. Thanks! Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

Announcements:

1. TIME’S RUNNING OUT! GET YOUR NAPOLEON DYNAMITE SHIRTS NOW! HECK YES!

CFE Napoleon Shirts

CFE ND Tank

Here’s a link to the order form!

https://docs.google.com/forms/d/1Z-JtfBst2fqaulpEA9VkckG3gc3BsxCzFcxGAaM_pWY/viewform

2. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available from 2pm-3pm. Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others.

Half Marathon training class schedule for March is as follows:

3/9–2pm with Coach Leslie

3/16–2pm with Coach Chad

3/23, 3/30–no classes, run on your own or with a group

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!


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