WODs for the Week of 10/26

CFS HOA Masters

Congratulations CFS Masters! Back-to-Back Champs!

CFE HOA girls

CFE HOA six pack CFE HOA snatchtastic

 

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Short Tosh”–3 rounds for time: 100m, 200m, 400m with 1:1 work:rest

C2:  “Short Tosh”–3 rounds for time: 125m Row, 250m Row, 500m Row with 1:1 work:rest

Long Interval (Thurs 10am/5pm): “Tosh”–3 rounds for time: 200m, 400m, 600m with 1:1 work:rest

C2: “Tosh”–3 rounds for time: 250m Row, 500m Row, 750m Row with 1:1 work:rest

 

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!

Congrats to ALL of our HOA Athletes! Inspiring efforts this weekend!

HOA! HOA! HOA!

 


WODs for the Week of 10/19

DOGWOOD CANYON BRINGS THE PAIN…

CFE Dogwood Group

…And Our Athletes SLAY It Anyway! Some of them TWICE!!

HUGE Kudos to ALL who tackled the long (like, waaay long), hilly, and treacherous courses at Dogwood Canyon this weekend!

Here’s some more sweet pics…

CFE CFS Coaches CFE Taylors Dogwood CFE Dogwood Fast Girls CFE David

CFE Athlete David Evans, who trained hard for Dogwood…matter-of-factly declared after the 15k that he would not be returning the following day for the 25k.

He showed up.

We knew you’d be back, David. ;)

 

A colossal high-five to those of you who completed “The Challenge” this weekend. You guys are the real deal…

CFE KT Dogwood

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  Three separate efforts–3 x Band Resisted Sprints, 3 x 5:10:5 Shuttle Runs (timed),

8 x 100m run with 10 seconds rest between efforts

C2:   8 x 125m row with 10 seconds rest between efforts

Long Interval (Thurs 10am/5pm):  1 x 1600, rest 3:00, 2 x 800, rest 2:00, 4 x 400, rest :90

C2:  1 x 1600m Row, rest 3:00, 2 x 1000m Row, rest 2:00, 4 x 500m Row, rest :90

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. HOA! HOA! HOA! Good luck, everybody!!!

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 10/12

HOA6 logo

HOA6! TWO WEEKS!

KT dogwood

DOGWOOD CANYON! ONE WEEK!

Are You READY???

 

This Week’s WODs   

Short Interval (Mon 5pm/Tues 10am): 8 x 400 with 2:00 rest between efforts (hold 3-5 seconds)

C2: 8 x 500m Row with 2:00 rest between efforts (hold 3-5 seconds)

Long Interval (Thurs 10am/5pm): 20-Minute AMRAP of hill repeats on the bridge

C2: Set up a C2 rower for 20 seconds on, 10 seconds off–and then have a Pace Boat at 70m per 20-second interval. Row until you cannot beat the Pace Boat for said interval.

 cfe hillseeking

Announcements:

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

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 10/5

Congrats to all of the CFS/CFE Athletes Who Took Part in the 2014 Panther Run this Past Weekend!

Lots of BIG Finishes!!!

 

CFE Angie B

CFS Athletes Katie Abbey and Angie Belk race toward the finish, nabbing 3rd and 2nd place 10k divisional finishes, respectively!

 

CFE Panther Girls

CFE Athlete Summer Rund (far right) placed 1st in her division, and 3rd overall female in the 10k!

CFE Panther Run

Coach Chad placed 3rd in his division in the 15k, and Coach KT placed 4th in her division in the 5k! 

Great Job, Everybody!

 

This Week’s WODs 

 

 

Short Interval (Mon 5pm/Tues 10am): 20 x 100 with 1:00 rest between efforts (hold 1-2 seconds)

C2: 20 x 125m Row with 1:00 rest between efforts (hold 1-2 seconds)

Long Interval (Thurs 10am/5pm): 4 x 1200 with 3:00 rest between efforts

C2: 4 x 1200 Row with 3:00 rest between efforts

CFE Fall path

Get outside and RUN, people!!! This weather is the BEST!

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 9/28

 This Week’s WODs 

CFE Annie S

 CrossFit Games Athlete Annie Sakamoto

Short Interval (Mon 5pm/Tues 10am): “YOU, ME, AND THE PROWLER” Partner WOD

Prowler Sled Loads:  Men 255# (4 x 45lb plates)  Women 175# (4 x 25lb plates)

For Time:  Athlete One–PUSH the Prowler Sled from the CFE starting line to the 100m turnaround. Leave the prowler there. Sprint on forward to the 500m turnaround, then back to the Prowler Sled. PUSH the Prowler Sled back to the CFE starting line, and immediately perform 15 thrusters 65/45 (Rx Plus 95/65)

Athlete Two will then perform the same sequence.

When Athlete Two has completed the above, Athlete One will strip 2 x 45lb plates (Men) or 2 x 25lb plates (Women).

Then, Athlete One–DRAG the Prowler Sled from the CFE starting line to the 100m turnaround. Leave the prowler there. Sprint on forward to the 500m turnaround, then back to the Prowler Sled. DRAG the Prowler Sled back to the CFE starting line, and immediately perform 15 burpees.

Athlete Two will then perform the same sequence.

C2: “YOU, ME, AND THE PROWLER” Partner WOD–Replace the run portion of the WOD with 500m Row

Long Interval (Thurs 10am/5pm): 6 x 800 with 3:00 rest between efforts (hold 3-5 seconds)

C2: 6 x 1000m Row with 3:00 rest between efforts (hold 3-5 seconds)

CFE Julie prowler

Super-Amazing Julie Stewart…WINNING!

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 9/21

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 – 3000 Meter row, 300 Double Unders, 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!


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