WODs for the Week of 1/25

 It’s Bring-a-Friend to CFE Week!

CFE Ronessa

Have a CFS friend who’s on the fence about CFE, or has mentioned wanting to try it–but not sure if they’re “runner enough” to do it? Bring ‘em! Now is the perfect time to fine tune endurance with the Open right around the corner!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 6 x 400 with 90 seconds rest between efforts

C2: 6 x 500m Row with 90 seconds rest between efforts

Long Interval (Thurs 10am/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

Mobility Focus: “High Hamstring Pain and Trigger Points”–Kelly Starrett

CFE NOLA Amy Jerry

Congratulations, Amy and Jerry! 2015 NOLA Half Marathon!

Announcements:

1. Training for a Spring half marathon? You should ideally be training NOW! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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 1/18

 

2015 Reckless Rowathon at CrossFit Springfield!

CF Rowathon

Thank you to everyone who came out and rowed for the Silent Warrior Scholarship Fund! The day was a HUGE success…and so much FUN! (Who knew rowing could be so fun?)

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 3 Rounds–8 x 100 with 10 seconds rest between efforts. Rest 5:00 between rounds.

C2: 3 Rounds–8 x 125m Row with 10 seconds rest between efforts. Rest 5:00 between rounds.

Long Interval (Thurs 10am/5pm): 5K Time Trial

C2: 5K Row Time Trial

Mobility Focus: “Running Warmup” with Brian MacKenzie

Golden Girls

A GREAT BIG congrats to the Golden Girls…Tina Quintus, Lisa Godfrey, Becky Sigrest, and Angie Kallambah…who competed in the Sertoma Fitness Challenge this weekend! SO proud of you all!

Announcements:

1. Training for a Spring half marathon? You should ideally begin training this week or next! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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 1/11

Thank You, KT! 

kt             

Our AMAZING coach and friend, Kristy Taylor, will be leaving our coaching staff to pursue an exciting opportunity in Advertising/Marketing. We wish her the very best in everything that she does–and know that she will shine in this new endeavor!

KT–I think I can speak for everyone, when I say that we are so very thankful for the passion, energy, and expertise that you’ve brought to the CFE program and athletes here at CrossFit Springfield. You are a bright shining star, and we have always counted on you to think outside the box, and to devise countless, innovative ways in which we can challenge our athletes to take it to the next level. I know that I have learned so much from your instruction over the years, and like all others you’ve coached…have learned even more from the example you’ve provided; one of a hard-working, never-quitting, strong, beautiful mother/runner/athlete/friend. Your footprint will always be here, KT. Thank you so much.

Love, Jen C

HOA III Part Deux 019

KT! I am so sad to hear that CFS is losing you, but selfishly I am most sad to hear that CFE is losing you! I have such fond memories of the beginning with you, when you kicked it all off with the Running Group and your invitation for me to help out. Through some trial and error, eventually CFE Springfield was born and what a success it has become! You have a gift for great coaching and encouragement–and how fortunate CFE was to have you. In my final days at Crossfit Springfield before I left, it was a whirlwind of goodbyes and emotions for us. I have said goodbye many times in my life and I am usually not much of a crier, but it was you of everyone who brought the first tears to my eyes as I left CFS. I just have such great memories of us together and no matter what wild idea I had at the gym or program I was trying to do, you were always behind me and supportive. I wish you so much luck in your next endeavor and I have no doubt that you will shine your bright light there just as you have done at CFS and CFE. I know there have been some goodbyes over the years at Crossfit Springfield, my family being one of them, but how lucky for CFS that you will still be there for great t-shirt ideas and general cheerleading! Know how much you are loved by so many (including the Kochs) more than you know. Thank you for all you have done for me, CFE and CFS. Best of luck in your new journey. 
Lots of Love,
Andy and Elizabeth Koch
KT & E @ Saddlebrooke

pitter pat1

Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): “Nicole” – 20 Minute AMRAP: Run 400 Meters, Max Rep Pull Ups

C2: “Nicole” – 20 Minute AMRAP: Row 500 Meters, Max Rep Pull Ups

Long Interval (Thurs 10am/5pm): 3 x 1600 with 3:00 rest between efforts

C2: 3 x 1600m Row with 3:00 rest between efforts

photo

Announcements:

1. Training for a Spring half marathon? You should ideally begin training this week or next! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

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 1/4

 

 Announcing…The 2015 SWSF Reckless Rowathon!

rowathon2014

We at CrossFit Springfield, are joining forces with Reckless CrossFit and CrossFit Nixa…to row a FULL marathon (42,195 meters) for charity!

First? Find yourself a team of THREE awesome CrossFitters! The three of you will work together–one rowing at a time–to achieve a full marathon distance during this event. For a contribution of $50 each (totaling $150), you and your team will collaborate, partitioning meters as you prefer, to achieve the distance and provide educational funding for children of fallen soldiers.

Every dollar that is raised will go directly to the Silent Warrior Scholarship Fund. This fund was set up by Recon and Marsoc Marines for their brothers who were lost overseas in Afghanistan. The Scholarship fund can be awarded to anyone that has a direct familial relationship to a Recon or Marsoc Marine.

**Contact Coach Jen C ASAP if you plan to participate**

Event Details

Saturday, January 17th, 2015 at CrossFit Springfield

10am-1:30pm

Entry Fees May be Paid at the Event! For More Information, Check Out THIS link!

3, 2, 1…ROW!!!

CFE 13.1 image

It’s that time again…time to start thinking about Spring racing season! We are ready to help you achieve your goals! We have not one, but TWO half marathon training plans for you to choose from…you just have to ask! If you’re interested in beginning a training program in the next couple of weeks, please contact Coach Jen C via email at jencochran72@gmail.com.

 This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): “Short Tosh” – 3 Rounds (400 Meters, 200 Meters, 100 Meters) Work: Rest is 1:1

C2: “Short Tosh” – 3 Rounds (500 Meter Row, 250 Meter Row, 125 Meter Row) Work: Rest is 1:1

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

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

Mobility Focus:  “A Runner’s Blueprint for Mobility: Q & A with Dr. Kelly Starrett and TJ Murphy”

CFE KT Dogwood

Next Week on the Blog…Everything KT. :)

Announcements:

1. Our AMAZING coach and friend, KT, will be leaving our coaching staff soon to pursue an exciting opportunity in Advertising/Marketing…and we want to send her off right! Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

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 12/28

 Thank You for a Wonderful Year at CFE!

HNY 2015

We have TONS of great things in store for 2015! What do YOU want to accomplish this year?

CFE Barbra and Friends

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 8 x 400 with 60 seconds rest between efforts

C2: 8 x 500m Row with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): *This week’s Long Interval falls on New Year’s Day! We will have one rockin’ class at 10am only this day. TWO Rounds (1200 Meters, 4:00 Rest, 800 Meters, 3:00 Rest, 400 Meters, 2:00 Rest)

C2: TWO Rounds (1200m Row, 4:00 Rest, 800m Row, 3:00 Rest, 400m Row, 2:00 Rest)

Mobility Focus: “Better Hip Extension in Running” with Kelly Starrett

Announcements:

1. Our AMAZING coach and friend, KT, will be leaving our coaching staff soon to pursue an exciting opportunity in Advertising/Marketing…and we want to send her off right! Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

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 12/21

CFE Christmasapp

Merry Christmas From CFE!!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 10 x 200 with 60 seconds rest between efforts

C2: 10 x 250 Meter Row with 60 seconds rest between efforts

*NO CLASSES on Thurs 12/25…Find a hill or a bridge where you are, then run up it and down it for thirty minutes! Or? If you have access to a rower, here’s an awesome row workout for you!

Long Interval (Thurs 10am/5pm): 30 Minute AMRAP of Hill Repeats on the Bridge (Over =1, Back =2)

C2: Row 1200m, then Tabata Row:  8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS. Finish with 1200m row.

Mobility Focus: Here is a great mash-up of five runners’ stretches for you to try! http://therunnersmuse.wordpress.com/2013/01/14/the-fabulous-five-essential-stretches-for-runners/

SAVE THE DATE!

CFE KT

Our AMAZING coach and friend, KT, will be leaving our coaching staff soon to pursue an exciting opportunity in Advertising/Marketing…and we want to send her off right!

Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

More on KT and all she has brought to our Endurance program, coming up soon on the blog! Love you, KT!

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!


WODs for the Week of 12/14

 

cfe woddys

Merry (Almost) Christmas, Everybody!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 4 x 400 TT with 5:00 rest between efforts

C2: 4 x 500m Row TT with 5:00 rest between efforts

CFE Christmas Run

Long Interval (Thurs 10am/5pm): COUNTDOWN  TO CHRISTMAS”–50 Minute Time Cap

RX Version

12 Pull Ups, Run 400 Meters

11 Burpee Box Overs (24”/20”), Run 400 Meters

10 Wall Balls (20 LB/14 LB to 10’), Run 400 Meters

9 Power Cleans (115/80), Run 400 Meters

8 Front Squats (115/80), Run 400 Meters

7 Shoulder to Overhead (115/85), Run 400 Meters

6 Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats. Run 400 Meters

3 Power Snatch (115/80), Run 400 Meters

2 DB Manmakers (30/20), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

RX+ Version

12 Chest to Bar Pull Ups, Run 400 Meters

11 Burpee Box Overs (30”/24”), Run 400 Meters

10 Wall Balls (25 LB/20 LB to 10’), Run 400 Meters

9 Power Cleans (135/95), Run 400 Meters

8 Front Squats (135/95), Run 400 Meters

7 Shoulder to Overhead (135/95), Run 400 Meters

6 Strict Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats, Run 400 Meters

3 Power Snatch (135/95), Run 400 Meters

2 DB Manmakers (40/30), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

C2: WOD as above. Replace run portions of WOD with 500m Row

Mobility Focus: Lower legs and calves

“Unglue Your Sticks, Man!” –with Kelly Starrett

 

CFE Summer Woddys

These Girls… :)

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!


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