WODs for the Week of 9/21

CFE Fall

CFE Fall Racing Season Preview

Fall is the perfect time to challenge yourselves–by putting your CFE training to the test! The racing environment can be a strong motivator to pull you out of your comfort zones and see what you’re truly capable of! Check out the list below, and commit to at least one of these races! 3, 2, 1…GO!

October 4th     2014 Panther Run–5k/10k/15k  $20k in prizes! Benefits Care To Learn in the school district of your choice!

October 11th     11th Annual Sunshine Run–5k/10k  All-you-can-eat pancakes post-race! Heck YES! Benefits multiple organizations including BCFO and Mercy Burn Unit!

October 18th     Spartan Sprint–5k/10k  Not racing Dogwood this year? Try this event! Co-sponsored by CrossFit Springfield East, this race benefits Hickory Hills Elementary School!

November 2nd     Bass Pro Fitness Series–5k/Half Marathon/Full Marathon/Marathon Relay  The most anticipated racing events of the year–these courses are tested and true, following picturesque, mostly flat terrain through Springfield.

November 7th     Run to the Lights–5k  A super-fun, beautiful night run through Silver Dollar City.  One of the most popular races of the year! Also? Funnel cakes! :)

November 27th     20th Annual Turkey Trot–5k  A Thanksgiving tradition! Don’t worry–we’ve already programmed this one for you as the long interval WOD that week! EARN your pie, turkeys!

 

 This Week’s WODs 

 

**This week marks Week One of a NEW 12-Week Cycle!

Short Interval (Mon 5pm/Tues 10am):  10 x 200 with 2:00 rest between efforts (hold 2-3 seconds)

C2:  10 x 250m Row with 2:00 rest between efforts (hold 2-3 seconds)

Long Interval (Thurs 10am/5pm): “Triple Three” – 50 Minute Time Cap – 300 Double Unders, 3000 Meter row, 3 Mile Run

C2: “Triple Three”–Just Do It. :)

CFE Running Is

Announcements:

1.  Attn DOGWOOD RUNNERS: Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run. See you there!

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

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 9/14

What A Weekend!

CFE Athletes Achieve BIG Victories in Local Race!

CFE Azalea

Matthew Scott–First Place Overall, 10k (39:47!)

Ron Bogart–Fifth Overall/First in Age Group, 10k

Coach Allison brought home an awesome recent personal best in the half marathon, with running partners Adam and Lacey!

Erik Cochran ran his first ever 10k! Coach Jen C, who’s struggled all summer with asthma, finally got her groove back and finished the 10k well under her goal time!

CFE Culligan Jen C

 

CFE Culligan AzaleaCFE Jen C Azalea

 

CFE Crazy Costume Run

Meanwhile, over at CFKids, the Crazy Costume Run brought a BIG crowd of eager kiddos and their parents!

Way to go, CFKids and Grant and Melissa Wistrom, for hosting/organizing yet another successful event!

This Week’s WODs 

“CrossFit Endurance Total”

Short Interval (Mon 5pm/Tues 10am):  200 TT, 400 TT, 800 TT, 1600 TT with 5:00 rest between efforts

C2: Row 250m TT, 500m TT, 1000m TT, 1600m TT with 5:00 rest between efforts

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

C2: Row 5K TT

Dogwood2

Hi. Remember this? Its just FIVE Saturdays away! Are you keeping up with your training plan?

Ok then. ;)

Love, Your Coaches

Announcements:

1.  Attn DOGWOOD RUNNERS: Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run. See you there!

2.  Stay tuned next week for our CFE Fall Racing Preview! Everything you need to know about upcoming local races! 3, 2, 1…GO!

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 9/7

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  3 x 400, rest 2:00 between efforts, 4 x 300, rest 90 seconds between efforts, 6 x 200, rest 60 seconds between efforts

C2:  3 x 500m Row, rest 2:00 between efforts, 4 x 375m Row, rest 90 seconds between efforts, 6 x 250m Row, rest 60 seconds between efforts

Long Interval (Thurs 10am/5pm): “Thelma and Louise” Partner WOD–Athletes are grouped in teams of three. All athletes on one team will use the same weight for the WOD. The WOD begins with a barbell, 2 weight plates (45/25), and two collars.

As a team, run 400m carrying the barbell, weights, and collars.

As a team, complete 30 Power Snatch (135/95).

As a team, run 400m carrying the barbell, weights, and collars.

As a team, complete 30 Back Squats (135/95).

As a team, run 400m carrying the barbell, weights, and collars.

As a team, complete 30 Thrusters (135/95).

C2: “Thelma and Louise” Partner WOD as above. Substitute 500m Row for run portion of WOD.

 

**My apologies for the sparse web posting. I’m having big time computer issues this evening. –Jen C

 


WODs for the Week of 8/31

Early Bird Deadline to Sign Up for the 2014 Panther

Run is Tomorrow, September 1st!

5k/10k/15k Options

$20,000 in Prizes!!!

Saturday, October 4th, Drury University’s O’Reilly Family Event Center

Sign up HERE!

panther

Anchorman pic

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  20 Minute AMRAP – 200 Meter Run, 30 Seconds Rest

C2:  20 Minute AMRAP — 250 Meter Row, 30 Seconds Rest

Long Interval (Thurs 10am/5pm):  “Ranger Buddy” Partner WOD –

Both athletes run 800 Meters

As a team, complete 100 Hand Release Push Ups; Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 Box Jumps (24”/20”); Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 KB Swings (55/35); Only one partner works at a time.

Both athletes run 800 Meters

As a team, complete 100 Power Snatches (75/45); Only one partner works at a time.

Athlete 1: 400 Meter Buddy Carry

Athlete 2: 400 Meter  Buddy Carry

C2: “Ranger Buddy” Partner WOD–WOD as written above. Sub 1000m Row for 800m Run

 

CFE Inspired

Announcements:

1. Have you signed up for the Crazy Costume Run??? Don’t miss out! Saturday, Sept. 13th at 8AM! Register HERE!

Crazy Costume Run

2. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

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 8/24

Well, kids…looks like we’re doing the ALS Ice Bucket Challenge this Monday at 5pm CFE!

EK Ice

We’ve been challenged by our dear friend and mentor, Elizabeth Koch. We’d better not let her down, particularly since she endured a painfully slow-motion ice bucket pour by her husband! :)

Be prepared to GIVE–bring $$ to CFE, or donate online at www.alsa.org/donate/

3, 2, 1…DONATE!

 

HOA6 logo

We are LOVING the huge class numbers at CFE! Keep on showing up–ALL of you are getting faster and stronger every week!

 

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Sprints Gone Bad” (Partner WOD)

Six rounds for time:  5-10-5 Shuttle Sprint, 25 Meter Band Resisted Sprint, 100 Meter Sprint, 100 Meter Backwards Run,

100 Meter Buddy Carry, Rest 60 Seconds

C2:   “Partner (row) Sprint Ladder”: In teams of two, complete 125, 250, 375, 500, 625, 500, 375, 250, 125m row. Rest while your partner rows.

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

C2: 3 x 1600m Row with 5:00 rest between efforts

CFE Inspiration

Announcements:

1. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

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 8/17

CFE Athletes Brave the HOT Weather for This Weekend’s “Harder Than Hell” Half Marathon

CFE Culligan Half

Coach Allison looking beautiful and smiley as always!

CFE Ron Half

The Amazing Ron Bogart–slaying yet another endurance event! Does this guy EVER rest??? (No.)

WAY TO GO, ALLISON AND RON!

 

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): “Nancy”–5 rounds for time of Run 400m, 15 OHS (95/65)

C2:  “Nancy”–5 rounds for time of Row 500m, 15 OHS (95/65)

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

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

Crazy Costume Run

Looking for something fun to do with your kiddos? How about the Crazy Costume Run? This race is sure to be a blast, and is co-sponsored by our very own CrossFit Kids Springfield!

3, 2, 1…GO!

Announcements:

1. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

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 8/10

 

CFE Collage

Straight Up Hard Work Last Week at CFE!

The Wistrom Family, Erik, and Cindy during last week’s long interval, and SUPERSTAR Jen T plowing through a grueling Dogwood Prep WOD on Saturday! Thanks to ALL of our athletes for working SO hard every week! You guys ROCK!

CFE Jen T Prowler

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: WOD as above. Replace 200m run with 250m row.

Long Interval (Thurs 10am/5pm):  Team WOD–“Bear Complex Relay”:  Athletes are grouped into teams of three. All members of the team complete each station, in order, one at a time. Each athlete must complete a station before the next athlete can begin working on that station. The clock stops when the last athlete on the team completes the last station.

For Time:

Station 1: 15 Reps of this Complex [Deadlift, Power Clean, Jerk, Back Squat] (115/75)

Station 2: Run 800 Meters

Station 3: 30 Pull Ups

Station 4: 9 Reps of this Complex [Deadlift, Power Clean, Jerk, Back Squat] (115/75)

Station 5: Run 600 Meters

Station 6: 20 Pull Ups

Station 7: 6 Reps of this Complex [Deadlift, Power Clean, Jerk, Back Squat] (115/75)

Station 8: Run 400 Meters

Station 9: 10 Pull Ups

C2:   Team WOD–“Bear Complex Relay”:  WOD as written above. Replace runs with row distances as follows:  1000m, 750m, 500m

CFE Ron Tiger Tri

Congrats to CFS’s Ron Bogart and friends for taking 1st Place in their age division at this weekend’s Republic TigerTri!

Announcements:

1. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

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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