WODs for the Week of 8/30

 Congrats, Team GeriatRX!!!

Third Place podium finish–Gateway Garage Games!

This Week’s WODs

Short Interval (Mon 5pm/Tues 6am):  HOA PREP TEAM WODTeams of 315 minute AMRAP: Each partner starts on a different AMRAP and switches every five minutes. Your score is the total number of reps for all athletes on all AMRAPs.

A–50m sled pull (4×45/3×45), 10 burpees

B–10 cone touches (20ft spread), 10 DB thrusters (2×40/2×25)

C–100m sprint, 10 KB swings (70/55)

C2:   TEAM WOD as above (sub 125m Row for 100m run on part ‘C’)

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

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

Half Marathon Training Wk 7: 10 mile tempo run at 80% of 10k TT pace (week 3)

Dogwood Training Wk 7: Sandy…Plus a 5k“–Lunge to the stop sign and back (300m) with a sandbag, run a 5k

Sandy1

Sandy. Sure, she seems like a nice girl.

You were wrong about Sandy.    sandy2

Announcements:

1.  THIS WEEK marks the beginning of an all-new 12-week CFE cycle! You can expect some sweet partner/team WODs early in the cycle, to have your team ready for HOA! :)

2. Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

3. 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!

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

 


WODs for the Week of 8/23

“Team Gretchen”

Thank you, thank you to our CFE peeps for coming out to support Lindsay’s friend Gretchen, her family, and all those who are affected or have been affected by mental illness and/or suicide. It was a beautiful night. Thank you, Lindsay, for bringing us together–we love you.

This Week’s WODs

CrossFit Endurance Total!!!

Short Interval (Mon 5pm/Tues 6am):  200m TT, 400m TT, 800m TT, 1600m TT; rest 5:00 between efforts

TT–All-out efforts!

C2:   Row 250m TT, 500m TT, 1000m TT, 1600m TT

Long Interval (Thurs 6am/5pm):  5k TT

**NEW ROUTE** this week!!!

C2:  Row 5k TT

Half Marathon Training Wk 6: 3 x 5k with 5:00 rest between intervals; hold 30-60 seconds

Dogwood Training Wk 6:  Run at Busiek!

IMG_7342

Announcements:

1.  NEXT WEEK marks the beginning of an all-new 12-week CFE cycle! You can expect some sweet partner/team WODs early in the cycle, to have your team ready for HOA! :)

2. Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

3. 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!

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

 

 

 


WODs for the Week of 8/16

Races, Races, and…image

Congrats Ron Bogart, Lisa Schwarz, and Hannah Bartley for conquering the Pikes Peak Marathon today!!!

image

MORE Races!!!

 Congrats to all of our CFS athletes who accomplished GREAT things this weekend!!

image

Danny Perches couldn’t settle on just ONE ‘1st in Age Group’ medal on Saturday…he took TWO! TWO races!!! ONE day!!!

You’re AMAZING, Danny!!!

 Speaking of races…

LOTS of big races coming up, peeps! Are YOU signed up??!

Sat 8/22  Illuminate the Darkness 5k–Join “Team Gretchen” and light up the night!

Sat 9/12   Azalea 5k/10k/Half Marathon

Sat 10/3   Panther Run 5k/10k/15k

️Sat 10/17-Sun 10/18  Dogwood Canyon

Sun 11/1   Bass Pro Marathon Weekend

image

How are those training runs coming along??? The Stewarts are hard at work! :)

This Week’s WODs

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

C2:   3 x 500 with 2:00 rest, 4 x 375 with 90 seconds rest, 6 x 250 with 60 seconds rest

Long Interval (Thurs 6am/5pm):  Partner 5k–Each partner must run each of the following intervals once:  300m, 400m, 800m, 1000m. Each partner must take turns (one partner runs while the other rests). 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:  300m, 400m, 800m, 1000m. Each partner must take turns (one partner rows while the other rests). The score is the total time it takes both partners to complete the 5k distance.

Half Marathon Training Wk 5: 5k tempo run at 10k TT pace (performed two weeks ago)

Dogwood Training Wk 5:  Two Rivers~approx 8 miles

Announcements:

1.  Just one more full month of 6am CFE! The morning classes will continue to run through the month of September. So…if you haven’t taken advantage of the cool mornings and beautiful sunrises at 6am–now’s the time!

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

 

 

 


WODs for the Week of 8/9

Super BAMFy Katie Logan seemingly wills the barbell to her grasp during last week’s grueling long-interval WOD. Way to go, Katie!

The lovely Amanda Reed demonstrating her beautiful deadlift form~bright and early at the 6a!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 5 rounds for time–50m Prowler push (4 x 45 M/4 x 35 F), Run 400m, 10 burpees

C2: 5 rounds for time–50m Prowler push (4 x 45 M/4 x 35 F), Row 500m, 10 burpees

Long Interval (Thurs 6am/5pm):  2 x 2 mile Time Trial (TT) with 5:00 rest between efforts

TT–All-out efforts!

C2: 2 x 2 mile Time Trial (TT) Row with 5:00 rest between efforts

Half Marathon Training Wk 4: 7 mile tempo run at 80% of 10k TT pace

Dogwood Training Wk 4:  Nature Center 2 x 2.25 mile Long Trail; 5:00 rest between efforts

CFE Liz

This week marks Liz’s last week at CFE, as she embarks on an exciting new journey~as a freshman at Boston’s Babson College! Best of luck to you, Liz! Come back and visit…and don’t worry…we’ll take good care of your mom while you’re away. :)

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 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


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