WODs for the Week of 8/2

dogwood canyonbass proGET BUSY, PEEPS!!!

How are your Dogwood and/or Bass Pro training runs going so far?? Post your results to the Facebook page! Don’t forget to connect with the group for some of your training runs!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 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 6am/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

Half Marathon Training Wk 3: 10K Time Trial (race day effort!)

Dogwood Training Wk 3:  Prowler WOD (TBA later this week), followed immediately by 5K for time

IMG_6960

Announcements:

1.  Don’t forget!! Make plans to sign-up for the Illuminating the Darkness 5K, scheduled for 8/22! Join “Team Gretchen”–ask Jen C or Lindsay if interested!

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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


WODs for the Week of 7/26

 Team Gretchen

Alice

Last month, our sweet Lindsay lost her best friend, Gretchen, to a lifelong battle with depression. Lindsay, Alice (pictured above left), and Gretchen (above middle)  had been best friends for years.

In a show of support for Gretchen, her family, and others who are struggling with depression, or loss as a result of suicide, Lindsay and Alice are leading “Team Gretchen”…at the Illuminating the Darkness 5K

Saturday, August 22nd

8:30pm

McBride Elementary, Springfield

CFE would like to show our support as well by joining

Team Gretchen

IMG_6960

I know our community can come together to make a difference for these families, as well as for Lindsay and Alice. Here’s a bit more information on the race…

Springfield, MO, Runners and walkers will literally glow in the dark during the National Alliance on Mental Illness Southwest Missouri’s (NAMI SWMO) “Illuminating the Darkness” 5K (timed) Run and 1 Mile Walk on Saturday , August 22, 2015, at the McBride Elementary School Located at 5005 S Farm Road 135, Springfield, MO 65810

Conducted since 2008, the event offers a tribute to those who completely lost hope, their families, and many who seek an end to the rising occurrence of completed suicides in the Southwest Missouri area. Last year, Greene County experienced 53 suicides, while many more were attempted but fortunately not successful.

Details about the “Illuminating the Darkness” 5K
Sponsored by: NAMI Southwest Missouri
When: Saturday, August 22, 2015
Where: McBride Elementary School
5005 S Farm Road 135, Springfield, MO 65810
Pre-Registration: 7:00 p.m.
Run Begins: 8:30 p.m.
Participant Cost: $25 per person
Luminaria Cost: $5 each
For 5K Run info: Please contact event chairs
Stephanie Appleby- Stephanie@namiswmo.com

Luminaria lining the course in the past will offer a new element this year: for five dollars each, friends and family may purchase one or more, adding to it the name and a tribute to their loved one. This popular decoration will define the course with light, and will also support NAMI SWMO’s suicide awareness and prevention initiatives.

To purchase luminaries, contact Stephanie Appleby, at NAMI Southwest Missouri, 417-864-7119. Orders may be taken by phone and paid by credit or debit cards. Questions may also be sent via email: stephanie@namiswmo.com. Luminaries will be printed “In Loving Memory of ________________” at the top, so that the light shines on the person being remembered that evening. Containers for the luminaries are also be available for individuals to purchase and personally write in names and sentiments at the NAMI SWMO Hope Center, 1443 North Robberson Avenue, Suite 408. (Cox North Medical Tower, between Boonville and Robberson). Hours of operation are 9:30 am to 5:00 pm Monday through Friday.

Any questions or help with registration? Ask Jen C or Lindsay! Thank you, CFE!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 4 x 400 Time Trial (TT) with 5:00 rest between efforts

C2: 4 x 500 Time Trial (TT) Row with 5:00 rest between efforts

TT: ALL-OUT EFFORTS…EVERY TIME

Long Interval (Thurs 6am/5pm):  800m, rest 2:00, 1000m, rest 3:00, 1200m, rest 3:00, 1000m, rest 2:00, 800m

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

Half Marathon Training Wk 2: 5 mile tempo run at 80% of 5K TT pace

**Need help determining your 80%? http://www.mcmillanrunning.com

Dogwood Training Wk 2:  Begin with agility ladder drills on the bridge–downhill; then bridge/hill repeats AMRAP for 20 min; then, “Annie“:  50-40-30-20-10 Double Unders/Situps

 

Announcements:

1.  How did your Dogwood and/or Bass Pro training runs go last week? Post your results to the Facebook page! Don’t forget to connect with the group for some of your training runs!

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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


WODs for the Week of 7/19

dogwood canyonbass proWeek One…Starts Now.

Beginning this coming Saturday (July 25), we will have programmed two additional training runs, for those of you who are training for Dogwood Canyon and/or the Bass Pro Half Marathon.

You’ll find the first of each of these listed below, after this week’s long interval WODs. Each of these plans are thirteen weeks long. Need someone to train with? Be sure to use the CrossFit Running Facebook page to organize and meet up to run with friends! And as always, your CFE coaches are willing and ready to help you achieve your race goals! ~ Jen C, Chad, Allison, and Leslie

Good Luck!!! :)

 

CFE Dogwood Group

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): “Death by 10 Meters“–With a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2:  “Death by 20 Meters”–With a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 6am/5pm):  HERO WOD “Small” – 3 Rounds for time: Row 1000 Meters, 50 Burpees, 50 Box Jumps (24”/20”), Run 800 Meters.

C2: HERO WOD “Small” — (As above)

Half Marathon Training Wk 1:  5K Time Trial (TT)

Dogwood Training Wk 1:  Nature Center TT 2.5 mi long trail

The CrossFit Games are BACK!!! THIS Week!!!

Announcements:

1.  Stay tuned next week for a special announcement ~ an upcoming CFE community team event you will definitely not want to miss.

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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


WODs for the Week of 7/12

Image result for running in the sun

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): EMOM for 20 minutes–Sprint 100m. If you fail to complete 100m in 60 seconds, immediately complete five burpees for each remaining minute in the WOD.

C2: EMOM for 20 minutes–Sprint Row 125m. If you fail to complete 100m in 60 seconds, immediately complete five burpees for each remaining minute in the WOD.

Long Interval (Thurs 6am/5pm): 4 x 1200 with 4:00 rest between efforts

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

Jennifer Cochran's photo.

Aaron–12 x 300s

Announcements:

1.  PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

2.  Beginning Saturday, July 25th, we will be posting two additional runs each week–one for Dogwood training, and another for Bass Pro Half Marathon training.

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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


WODs for the Week of 7/5

Training for your BEST 5K!

Check out the video above, to see how last week’s Long Interval, and this week’s Short Interval go hand in hand…to bring you your best 5K performance yet!

Then? Buy a watch, and bring it to CFE! :)

FullSizeRender (4)

 Matthew–Last week’s 12 x 300

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 10 x 400 with 1:30 rest between efforts (hold 1-3 seconds)

C2: 10 x 500m Row with 1:30 rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 6am/5pm): 5 x 1000 with 3:00 rest between efforts

C2: 5 x 1000m Row with 3:00 rest between efforts

Welcome to the world, baby Collin!!!

Announcements:

1.  PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

2.  Beginning Saturday, July 25th, we will be posting two additional runs each week–one for Dogwood training, and another for Bass Pro Half Marathon training.

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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


WODs for the Week of 6/28

Fall Racing Season!

CFE Chilly Monday Night

It’ll be here before you know it! Beginning Saturday, July 25th, we will be posting two additional runs each week–one for Dogwood training, and another for Bass Pro Half Marathon training. As you may have noticed, Coach Chad has already begun to ramp up our weekly WODs to Level: SuckTastic in preparation for Dogwood. The next cycle will be more of the same intensity–in an effort to get us ready for HOA, Bass Pro, Dogwood, and anything else you’ve set your sights on.

What Fall challenges do you have planned???  3, 2, 1…LET’S GO!!!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 10 rounds: 200m shuttles sprints (each round is down and back twice on a 50m course). Rest 1:00 between rounds.

C2: “Tail Pipe Partner WOD”–3 Rounds of 250m row, one partner holds a static overhead barbell in snatch grip (95/65) while the other rows. The rowing partner cannot begin their row until the static hold partner has the bar in the air. Rest five minutes, then Tabata Row–8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS.

Long Interval (Thurs 6am/5pm): 3 x 1 mile with 5:00 rest between efforts

C2: same as above–on the rower. :)

CrossFit Games 897

Happy Birthday, Coach Allison!!! :)

#heylook #foundyourSHOES #staybridge4ever

Announcements:

1.  Stay hydrated for these summer runs! And…START BRINGING YOUR WATCHES TO CLASS!!! Or? Your coaches will have to return to school for advanced degrees in mathematics to keep track of all your scores! :)

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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


WODs for the Week of 6/21

FUN in the SUMMER SUN!!!

Allison Muller's photo.   Rachel O'Connell's photo.

#thisheat  #itsruff 

Congrats to Coach Allison on a 10-mile PR this weekend, and Katrina Clark on a 5k PR, too! Way to go, girls!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 12 x 300 with 2:00 rest between efforts (hold 1-3 seconds)

C2:  12 x 375m Row with 2:00 rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 6am/5pm): “Kelly” – 5 Rounds for time – Run 400 meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB to 10’)

C2: “Kelly” – 5 Rounds for time – Row 500 meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB to 10’)

Announcements:

1.  Next week!!! Dogwood and Fall Half-Marathon training announcements! Stay tuned…

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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


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