crossfitendurancespfld

Your Springfield CFE Coaches are very excited to announce some additions to our coaching team. Jen C. and Leslie Gloe will be stepping in as new endurance coaches for both the daytime and evening classes as KT takes a little LOA to open up Crossfit Kids Springfield and I prepare for my move to Cali . Both Leslie and Jen have been training with us from the very beginning of CFE and have proven themselves as both endurance athletes and coaches. CFE is my “baby” at the gym and it makes me so sad to leave you guys but I could not think of two better people to pass things on to. Please help me in welcoming these ladies as our newest coaches. – Elizabeth

I am a CrossFit Level I certified coach, and have been utilizing the CFE method since the program’s inception at CFS last year. I am a firm believer in the CFE methodology for injury prevention, and have appreciated significant personal gains since adopting its proposed form recommendations and programming. I love the sense of tranquility and accomplishment running brings, and am elated to have recently completed my first half-marathon. I am thrilled for the opportunity to share my passion for running, nutrition, and overall health with our community.- CFE Coach Jen C.

My running background began in my 30′s with a Couch to 5K app and my puppy, Olive. Shortly thereafter, in February 2011, I was introduced to CrossFit. I quickly embraced the CrossFit Endurance method of training that same year and I know that I would not have accomplished finishing many races & CrossFit competitions without it! I am a CrossFit Level 1 Trainer as well as a CrossFit Endurance Certified Coach. For my day job I am a Certfied Registered Nurse Anesthetist, but I love to come to CrossFit and watch people transform their lives in the gym as well as in the kitchen. I have enjoyed watching CFE awaken the endurance athlete in myself and am passionate about assisting others to safely and efficiently train for endurance events, CrossFit, or life in general!- CFE Coach Leslie Gloe

Short Interval (Mon 5pm, Tues 10AM): 10 burpees, 100M sprint, 9 burpees, 100M sprint, 8 burpees 100M sprint……..

C2: 10 burpees, 125M row, 9 burpees, 125M row, 8 burpees 125M row……..

Long Interval (Thurs 10AM, Thurs 5PM): Marine Corps PFT- Max crunches in 2 minutes, max consecutive pull-ups for males, max time flexed arm hang for females, 3mile run for time.

In celebration of Andy Koch’s last week at CFE we will be performing the Marine Corps Physical Fitness Test. The above workout will be performed as three separate events for a total score. A perfect PFT score is 300, come and put your self to the test! Not only is Andy Koch my wonderful husband but he is also been a big supporter of CFE! Thank you for all your love and support Andy!

C2: Rowing PFT Max crunches in 2 minutes, max consecutive pull-ups for males, max timed flexed arm hang for females, 3mile row for time

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. Crossfit Kids Springfield is now open for business!!! This summer: Group WOD classes for ages 5-17 at 9 am, noon, and 4 p.m., Team Training and Personal Training by appointment, Plus! Family WODs Saturdays at 10 a.m. Rates and complete schedule can be found at crossfitkidsspringfield.com.

6 comments | posted in News, WOD's

May 12, 2013

WOD’s for the Week of 5/13

By crossfitendurancespfld

Ladies! Job well done at the Go- Girl this past weekend. Your CFE coaches are proud of you!!!!!!

Short Interval (Mon 5pm, Tues 10AM): 6 x 100 with 2:00 Rest, 3 x 200 with 3:00 Rest

C2: 6 x 125 with 2:00 Rest, 3 x 250 with 3:00 Rest

Long Interval (Thurs 10AM, Thurs 5PM): “5K GONE BAD” –Run 1000, 30 Hand Release Push Ups, Run 1000, 30 Paralette Squat Jumps, Run 1000, 10 Box Jumps (24”/20”), 10 KB Swings (55/35), 10 Burpees, Run 1000, 30 OH Walking Lunges (45/25), Run 1000, 30 Thrusters @45

C2: “Floating 5K GONE BAD” –Row 1000, 30 Hand Release Push Ups, Row 1000, 30 Paralette Squat Jumps, Row 1000, 10 Box Jumps (24”/20”), 10 KB Swings (55/35), 10 Burpees, Row 1000, 30 OH Walking Lunges (45/25), Row 1000, 30 Thrusters @45

Announcements:

1. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2. The PG-13 clinic coming up this weekend will be an Endurance Clinic. Come out and help us share the CFE secret with everyone.

1 comment | posted in WOD's

May 5, 2013

WOD’s for the Week of 5/6

By crossfitendurancespfld

Yes, I am bragging!

Short Interval (Mon 5pm, Tues 10AM): 20 x 100 on 1:00

C2: 20 x 125 on 1:00

Long Interval (Thurs 10AM, Thurs 5PM): 20 Minute AMRAP of Hill Repeats on the Bridge OR taper WOD for Go Girl 8 x 200 Meters at 70% Effort with 2 Minutes Rest

C2: Set up a C2 rowing machine for 20 seconds on 10 off and then have a Pace boat at 70m per 20 second interval and row until you cannot beat the pace boat for said interval OR taper WOD for Go Girl 8 x 250 Meters at 70% Effort with 2 Minutes Rest

Announcements:

1. Go Girl 1/2 Marathon THIS WEEKEND! Good Luck to all the ladies who have been training so hard in prep for this weekend. The best thing you can do this week in prep for your race is GO TO BED! Get your rest this week, eat well and stay hydrated!

2. Looking for another race? Check our the “Upcoming Events” tab for more local races.

2 comments | posted in WOD's

April 27, 2013

WODs for the Week of 4/29- CFE TOTAL

By crossfitendurancespfld

Congrats to Jerry Stewart on his 1:50 1/2marathon and to the Golden Girls on completion of the Warrior Dash! So proud of all the training you guys have been putting in and all your achievements!

Are you ready to put your training to the test this week, see where you are and establish some PR’s? Its “CFE Total” this week! This is a great opportunity for those who have been training with us to test where they are and an opportunity for those who have been wanting to try CFE out to see where your running times are. Update the PR board with new times and goals. If you don’t come defend your spot on the PR board this week you may lose it!

Short Interval (Mon 5pm, Tues 10AM): Perform each distance as an all out time trial effort. Rest approx 5 min between each sprint- 2ooM TT, 400M TT, 800M TT, 1mile TT

C2: 250MTT, 500M TT, 1000MTT, 2000M TT

Long Interval (Thurs 10AM, Thurs 5PM): 5K TT

C2: 5K TT

Announcements:

1. 1/2 marathon training class 5/ 4 @ 8AM- LAST CLASS

2. Go Girl 1/2 Marathon Countdown- 2 weeks!!! Make sure you are figuring out your nutrition plan, wardrobe etc

WOD’s for the Week of 4/22

By crossfitendurancespfld

olivia

Congrats to all our runners this weekend! Scott and Karen represented at the Camp Barnabas 1/2 marathon, Christian took home a first place finish at the kids color run and Olivia ran her first race!

Short Interval (Mon 5pm, Tues 10AM): Run 200, 60 seconds rest, Run 200, 50 seconds rest, Run 200, 40 seconds rest, Run 200, 30 seconds rest, Run 200, 20 seconds rest, Run 200, 10 Seconds Rest, Run 200, 20 seconds rest, Run 200, 30 seconds rest, Run 200, 40 seconds rest, Run 200, 50 seconds rest, Run 200

C2: Row 250, 60 seconds rest, Row 250, 50 seconds rest, Row 250, 40 seconds rest, Row 250, 30 seconds rest, Row 250, 20 seconds rest, Row 250, 10 Seconds Rest, Row 250, 20 seconds rest, Row 250, 30 seconds rest, Row 250, 40 seconds rest, Row 250, 50 seconds rest, Row 200

Long Interval (Thurs 10AM, Thurs 5PM): 2 x 800 with 3:00 Rest, 2 x 600 with 2:00 Rest, 2 x 400 with 90 seconds Rest, Rest 5:00, 1 Mile Time Tria

C2: 2 x 1000 with 3:00 Rest, 2 x 750 with 2:00 Rest, 2 x 500 with 90 seconds Rest, Rest 5:00, 1 Mile Time Trial

Announcements:

1. 1/2 marathon training class 4/ 27 @ 8AM

2. Go Girl 1/2 Marathon T-shirt orders are due by April 22nd TOMORROW !!!

3. Go Girl 1/2 Marathon Countdown- 3 weeks!!! Make sure you are figuring out your nutrition plan, wardrobe etc

1 comment | posted in WOD's

April 15, 2013