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


WODs for the Week of 6/14

It’s Getting HOT Out There, Runners!!!

IMG_6828

Check out the link below discussing hot weather’s impact on pace. Most importantly–be prepared for the hot temps! Stay hydrated, remember your mobility, OR…come to the shiny, brand-new 6AM class to beat the heat!

http://runneracademy.com/running-in-hot-weather-impact-on-pace/

Here’s a saucy little Sunday Run Selfie for ya…get out there and be active with the people you love! :)

Jennifer Cochran's photo.

 Speaking of LOVE…Congratulations to CFS Athletes Aaron and Ashlyn Rotramel, who were married this weekend!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 4 Rounds for Time–400m, rest 1:30, 200m, rest 1:00, 100m, rest 30 seconds

C2:  4 Rounds for Time–500m row, rest 1:30, 250m row, rest 1:00, 125m row, rest 30 seconds

Long Interval (Thurs 6am/5pm): 20 minute AMRAP–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.

Announcements:

1. 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!

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

 


WODs for the Week of 6/7

Welcome to Week ONE of our New 12-Week Cycle!

Now is a great time to focus on perfecting your form, and improving your performance! It all starts with the Pose (detailed below). Let’s all work hard to maximize our efficiencies, and stay injury-free! We’ll re-test all benchmark distances at the end of this cycle. 3-2-1 GO!!!

pose running

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 12 x 200m with 90 seconds rest between efforts

C2:  12 x 250m with 90 seconds rest between efforts

Long Interval (Thurs 6am/5pm): 30 minute AMRAP–800m Run, Rest 1:00 (score is total distance completed to nearest 100 meters)

C2: 30 minute AMRAP–1000m Row, Rest 1:00 (score is total distance completed to nearest 100 meters)

dogwood canyonCFE Azalea 2015bass proHOA logo

Fall EVERYTHING will be here before you know it! Stay tuned to the blog in the next couple of weeks for training info for…Dogwood Canyon, Azalea Half Marathon, Bass Pro Half Marathon, HOA7!

Announcements:

1. 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!

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

 


WODs for the Week of 5/31

 

CFE Ken Coleman

Looking for a Race Next Weekend???

Sign-up HERE for the Great Circle Ken Coleman Memorial 5K/10K!

Springfield–Saturday, June 6th, races begin at 7:30am! Let’s have a BIG CFE showing!!

This video really needs no caption. What a warrior. You are amazing, Julie Foucher!!!

This Week’s WODs 

CROSSFIT ENDURANCE TOTAL!!!

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

C2:  250m TT, 500m TT, 1000m TT, 1600 TT Rows with 5:00 rest between intervals

Long Interval (Thurs 6am/5pm): 5K TT

C2: 5K Row TT

Jennifer Cochran's photo.

Post-run words of wisdom from my husband today…

“I can’t remember who told me this, but they said, ‘Running hurts, but it won’t kill you; its only temporary. So just run faster.’ So that’s what I’m gonna do. I’m just gonna start running faster.

–Erik C. :)

Announcements:

1. 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!

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


WODs for the Week of 5/24

 cc_soldierflag

This Week’s WODs 

NOTE:  NO Class on Monday, 5/25, in observance of Memorial Day

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

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

Long Interval (Thurs 6am/5pm): 5 Rounds for time–Run 800 Meters, 10 Thrusters (95/65)

C2: 5 Rounds for time–Row 1000m, 10 Thrusters (95/65)

School's Out

You know what that means…Better see you peeps at the 6am!

Announcements:

1. 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!

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


WODs for the Week of 5/17

CFE Regionals LogoCFE Regionals Froning

The 2015 Reebok CrossFit Games Regionals Competition is in FULL SWING!!!

Catch all the action at http://www.games.crossfit.com

CFE Bridges

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 20 x 100 with 60 seconds rest between efforts

C2:  20 x 125m Row with 60 seconds rest between efforts

Long Interval (Thurs 6am/5pm): 12 rounds for time (Run 200 Meters Forward, Run 200 Meters Backwards)

C2: 12 x 250m Row, 1:1 work:rest ratio

CFE Running is Fun

Running is fun! :)

Announcements:

1. 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!

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


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