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!


WODs for the Week of 8/3

 

CFE Azalea Race Logo

Are You Registered for the 2014 Azalea Run?

September 13, 2014

This is a very popular annual event, with challenging courses and some pretty sweet swag! This one is sure to put your Endurance skills to the test! Sign up HERE…TODAY!

CFE Azalea Medals

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  8 x 400 with 90 seconds rest between efforts (hold 1-3 seconds)

C2: 8 x 500m Row with 90 seconds rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 10am/5pm):  Partner 5K”: Each partner must run each of the following intervals once – 300 Meters, 400 Meters, 800 Meters, 1000 Meters. Each partner will take turns (one rests while the other runs). The score is the total time it takes both partners to complete the 5K distance.

C2:  Partner 5K”: Each partner must row each of the following intervals once – 300 Meters, 400 Meters, 800 Meters, 1000 Meters. Each partner will take turns (one rests while the other rows). The score is the total time it takes both partners to complete the 5K distance.

CFE Foucher

Athletes Julie Foucher and Elisabeth Akinwale finish the “Triple 3″ event at this year’s Reebok CrossFit Games. Foucher finished sixth with a time of 36:47. The event? Row 3000m, 300 double unders, run 3 miles.

Expect to see this one someday soon at a CFE class near you. ;)

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 7/27

This Week’s WODs 

CF Regionals 2012 780

Jeremy Mhire–CrossFit North Central Regionals, 2012

 

Short Interval (Mon 5pm/Tues 10am): Three-Person Team WOD– “JEREMY”

Athlete 1: 15 minute Row for Max Calories

Athletes 2&3: 14 minute AMRAP of:

10 Cone Touches (10 meter spread)

8 Toes To Bar

6 Bar-Facing Burpees

4 Overhead Squats (95/65 for RX; 115/75 for RX Plus)

2 Squat Snatch (95/65 for RX; 115/75 for RX Plus)

*The 15th minute of the WOD is max reps Ring Muscle-Ups completed by athletes 2 and 3. The total reps of MU completed by both athletes within the 1 minute period will be added to your final score for the WOD.

  • For the first round:  Athlete 2=10 Cone Touches, Athlete 3=8 Toes to Bar, Athlete 2=6 Bar Facing Burpess, Athlete 3=4 Overhead Squats, Athlete 2=2 Squat Snatch. For the second round, the tasks will be reversed, and so on.
  • Teams will not be allowed to split or partition the workload/reps on each set
  • You must perform ALL reps associated with each modality before your teammate can begin the next one
  • The working athlete will be NO-REPPED if the non-working athlete advances to the next modality before they are through
  • Each team must adhere to this format for the entire duration of the WOD.
  • Your team score for the WOD is the total rounds/repetitions completed + Total Number of Calories Rowed + Total Number of Ring Muscle-Ups Completed.

C2:  “JEREMY”–as written above

Long Interval (Thurs 10am/5pm): 600 Meters, rest 2:00, 800 Meters, rest 3:00, 1000 Meters, rest 3:00, 800 Meters, rest 2:00, 600 Meters

C2: 600m Row, rest 2:00, 800m Row, rest 3:00, 1000m Row, rest 3:00, 800m Row, rest 2:00, 600m Row

CFE Dogwood Training Group

Our bright-eyed group of Dogwood hopefuls got up early this past weekend for a Nature Center time trial! Great job, everyone! Stay tuned to the CrossFit Running Facebook page for details regarding this weekend’s scheduled training run.

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!

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 7/20

CFG Logo 2014

Beginning THIS WEEK…The 2014 Reebok CrossFit Games!

Maddox CFG

“I think about lions. You know, the old one with graying mane battling for his territory against the young lion with the full mane? That’s me. I’m not done. –Neal Maddox, 36

(photo and quote via The CrossFit Games Facebook page)

Best of luck to ALL the Games Athletes!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Partner Tosh”– 3 Rounds for Time (200, 400, 600). One partner rests while the other runs.

C2:  “Partner Tosh”– 3 Rounds for Time (250, 500, 750m Row). One partner rests while the other rows.

Long Interval (Thurs 10am/5pm): TOUR OF HEROES” Team WOD –

Teams of Three. Each Team member completes ONE round of each of the following. Athletes work simultaneously, but all three athletes must finish before rotating to the next set. Score is the total time it takes all three athletes to complete all three rounds.

 

Round 1: Athlete 1– RJ, Athlete 2–Helton, Athlete 3–Badger

Round 2: Athlete 1–Helton, Athlete 2–Badger, Athlete 3–RJ

Round 3: Athlete–Badger, Athlete 2–RJ, Athlete 3–Helton

 

1 Round of “RJ”:

Run 800 Meters

5   15’ Rope Ascents

50 Push Ups

 

1 Round of “Helton”:

Run 800 Meters

30 DB Squat Cleans (50/35)

30 Burpees

 

1 Round of “Badger”:

30 Squat Cleans (95/65)

30 Pull Ups

Run 800 Meters

C2: TOUR OF HEROES” Team WOD –WOD as written above. Substitute 1000m row for each 800m run.

Dogwood2

The first scheduled group run for the Dogwood Canyon training plan takes place this coming Saturday, July 26th, at 7am! Meet at the Nature Center–see our “CrossFit Running” Facebook page for more details, and updates!

 

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!

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 7/13

CFE Frogger

The 5pm–Being awesome, as usual.

This Week’s WODs 

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

C2:  20 x  125m Row with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): “Scotty T”–Run 1200, 8 x “Over and Back” hill repeats on the bridge, Run 1200

C2: “Scotty T”–Row 1200m, 8 x “Over and Back” hill repeats on the bridge, Row 1200m

Cape Canaveral

 Don’t worry. It’s really boring here. :) See you next week! –Jen C

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!

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 7/6

 Mobility Rules!

Click HERE to pre-order YOUR copy of Dr. Kelly Starrett’s new book, Ready to Run, set to be released October 21st!

In the meantime, watch this MobilityWod video discussing proper starting and finish position, to reduce the risk of injury while running. 3, 2, 1…WATCH IT!

http://www.mobilitywod.com/ready-to-run-exclusive-content-2/?utm_source=Mobility%7CWod&utm_campaign=260f2d8f20-RTR_2&utm_medium=email&utm_term=0_e9105748a3-260f2d8f20-75614781

 

CFE Starrett Book

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): “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 option–Both partners complete the WOD with a 20lb weight vest.

C2:  “FROGGER!” Partner WOD–WOD as written above, sub running portion with 4 x 500m Row for each partner.

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!

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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