WODs for the Week of 3/1

 

CFE Logo

CFE Announcement–

As of today, we are going to suspend our daytime CFE classes on Tues/Thurs at 10am. We plan to reinstate the daytime classes in late Spring, when the weather has improved, and are considering an early morning time slot to increase accessability and attendance. More on that to come…

No worries…the evening CFE classes are still ON like Donkey Kong! :)

As always, we are so thankful for your continued commitment to CFE, and look forward to some big-time Spring PRs from ALL of you! 3, 2, 1…GO!!!

–Jen C, Chad, Leslie, and Allison

This Week’s WODs 

Short Interval (Mon 5pm): 2 x 400 with 2:00 rest, 3 x 300 with 90 seconds rest, 4 x 200 with 60 seconds rest

C2: 2 x 500m Row with 2:00 rest, 3 x 375m Row with 90 seconds rest, 4 x 250m Row with 60 seconds rest

Long Interval (Thurs 5pm):  HERO WOD – “GRIFF”:  Run 800, Run 400 Backwards, Run 800 , Run 400 Backwards

C2: 4 x 800m Row with 2:00 rest between efforts

Mobility Focus: Why Pose Running? Read this…

http://www.tabatatimes.com/ask-doc-pose-running-efficiency/

I Don’t Know About You Guys…But I Literally Can’t Even Right Now with This WEATHER!!!

http://www.nbc.com/saturday-night-live/video/i-cant/2850283?onid=148621#vc148621=1

Announcements:

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


WODs for the Week of 2/22

 

So You Think YOU’RE Cold???

CFS Athlete Adam Irvin Has a Story for You…

Screenshot_2015-02-19-19-50-20

BIG CFE CONGRATULATIONS to Adam, on not one but TWO marathons this week…in Chile and Antarctica!

Adam is now FOUR continents in on his goal to run a marathon on every continent! This after he finished the 50 states last year! How’s THAT for inspiration?!!? Way to go, Adam!

This Week’s WODs 

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

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

Long Interval (Thurs 10am/5pm):  5 x 800 with 2:00 rest between efforts

C2: 5 x 1000m Row with 2:00 rest between efforts

Mobility Focus: “Muscle Stiffness and Athlete Mobility” with Kelly Starrett

Announcements:

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


WODs for the Week of 2/15

CFE Summer Bodies

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 3 Rounds (Run 400 Meters, Rest 90 Seconds, Run 300 Meters, Rest 60 Seconds, Run 200 Meters, Rest 30 Seconds)

C2:  3 Rounds (Row 500 Meters, Rest 90 Seconds, Row 375 Meters, Rest 60 Seconds, Row 250 Meters, 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: “IT Band Hell” with Kelly Starrett

CFE Gratification

Announcements:

1. Training for a Spring half marathon? You should ideally be training NOW! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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


WODs for the Week of 2/8

 

dogwood canyon

2015 Dogwood Canyon Trail Runs

15k/ 25k/ 50k

October 17th/18th

Register HERE on Tuesday, February 10th at NOON!

 

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/5pm): Eva” – 5 Rounds for Time: Run 800 Meters, 30 KB Swings (70/55), 30 Pull Ups

C2: Eva” – 5 Rounds for Time: Row 1000 Meters, 30 KB Swings (70/55), 30 Pull Ups

Mobility Focus: “Fix Yourself Friday: Runners’ Hamstring Mobility”

Announcements:

1. Training for a Spring half marathon? You should ideally be training NOW! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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


WODs for the Week of 2/1

CFE run collage

Sarah, Stephen, and Coach Allison hit perfect strides during last week’s short interval. Great job, runners!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 20 x 100 with 60 seconds rest between efforts

C2: 20 x 125 with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, Rest 3 Minutes, 1000, Rest 2 minutes, 800

C2: 800m Row, Rest 2 Minutes, 1000m Row, Rest 3 Minutes, 1200m Row, Rest 3 Minutes, 1000m Row, Rest 2 minutes, 800m Row

Mobility Focus: “Runners’ Shoulders” with Kelly Starrett and Brian MacKenzie

 

Announcements:

1. Training for a Spring half marathon? You should ideally be training NOW! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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 1/25

 It’s Bring-a-Friend to CFE Week!

CFE Ronessa

Have a CFS friend who’s on the fence about CFE, or has mentioned wanting to try it–but not sure if they’re “runner enough” to do it? Bring ‘em! Now is the perfect time to fine tune endurance with the Open right around the corner!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 6 x 400 with 90 seconds rest between efforts

C2: 6 x 500m Row with 90 seconds rest between efforts

Long Interval (Thurs 10am/5pm): 21 Deadlifts (225/155), Run 900 Meters, 15 Deadlifts (225/155), Run 1500 Meters, 9 Deadlifts (225/155), Run 2100 Meters

C2: 21 Deadlifts (225/155), Row 900 Meters, 15 Deadlifts (225/155), Row 1500 Meters, 9 Deadlifts (225/155), Row 2100 Meters

Mobility Focus: “High Hamstring Pain and Trigger Points”–Kelly Starrett

CFE NOLA Amy Jerry

Congratulations, Amy and Jerry! 2015 NOLA Half Marathon!

Announcements:

1. Training for a Spring half marathon? You should ideally be training NOW! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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 1/18

 

2015 Reckless Rowathon at CrossFit Springfield!

CF Rowathon

Thank you to everyone who came out and rowed for the Silent Warrior Scholarship Fund! The day was a HUGE success…and so much FUN! (Who knew rowing could be so fun?)

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 3 Rounds–8 x 100 with 10 seconds rest between efforts. Rest 5:00 between rounds.

C2: 3 Rounds–8 x 125m Row with 10 seconds rest between efforts. Rest 5:00 between rounds.

Long Interval (Thurs 10am/5pm): 5K Time Trial

C2: 5K Row Time Trial

Mobility Focus: “Running Warmup” with Brian MacKenzie

Golden Girls

A GREAT BIG congrats to the Golden Girls…Tina Quintus, Lisa Godfrey, Becky Sigrest, and Angie Kallambah…who competed in the Sertoma Fitness Challenge this weekend! SO proud of you all!

Announcements:

1. Training for a Spring half marathon? You should ideally begin training this week or next! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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!


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