WODS for the Week of 12.9.18

Never Quit!

 

2nd Lt. William Thompson USMC passed away after a valiant fight against cancer. We grieve Will yet praise God for the time, laughter, and bond of friendship we shared. Will ran his race, lived his life to the full, and fought the good fight of faith til the very end and never quit.
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Will Thompson lived his life: With the kind of purpose, love, leadership, boldness, humor, and courage that can only be Divinely inspired.
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Will was a warrior to the end. Just days prior to his death, with his average heart rate 140 and breathing 40 times a minute, Will stood, addressed his platoon, and gave them final orders:

Here is the Facebook link: (There is some language so be aware) 

https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fclaire.thompson.123829%2Fvideos%2F2282315438465011%2F&show_text=0&width=560⠀⠀

Here is an excerpt from Will’s message to his platoon: ⠀

“I look weak right now but I promise you there’s no weakness in my body…and I’m not gonna let that s*** creep in and make a habit of it, you know?”
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“What’s the number one rule?”, Will asked.
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“Never Quit, sir.”, his Marines responded.
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“Never Quit. Showing weakness is a surefire way – by letting it creep into your mindset, into your soul – that you will start giving up on yourselves. When you give up on yourselves, you will give up on others. And we can’t stand for that. Good to go?!”
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“Yes sir!”.⠀⠀⠀

To Will’s wife Alyssa, to his family, and to his many friends I say, Never Quit, Be Courageous, have Faith that God has Will and is using death as a reminder of Will’s leadership and commitment to God, his country, and his friends and family.

As a tribute to Will this week, we will be performing the HERO WOD “21 Guns”. A 21 gun salute is the US highest display of honor.

WODDY’S in the Book!

Thanks to those who attended the 2018 Woddy’s.  We had a great night and thanks to Jeremy Mhire and Jenny Mhire for once again honoring and recognizing our members for their achievements this past year. Here is a little recap of the award winners:

"Say Hey"
Greg Louzader

"Most Improved Female"
Jacy Sensabaugh

"Most Improved Male"
Jack Haddox

"Witty Wodder"
Kathy Metz

 

"True Grit"
Brian Rice

The WILL THOMPSON "Learn to Never Quit"
Will Thompson and his wife Alyssa Thompson

Rest In Peace Will. You will be missed and your name will be forever carried on and “Never Quit”

WODS for the Week of 12.09.2018

Monday Short Interval @5:30 pm (12.10.2018)

cheeeezin

Workout Description:

4 Rounds:

400 m run (Fast Pace)

Rest 1′

800 m run (Moderate to Fast Pace)

Rest 2′

Workout Detail:

This is an aggressive workout with little rest and moderate middle distance at the end of each round.

Your Pace:

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

Your Score:

The WOD will be for total time. Be sure to track and monitor your 400 meter run pace. Try to maintain that FAST pace each interval.

HERO WOD Thursday @5:30 pm (12.13.2018)

21 guns

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor.  In honor of you Will Thompson, we will give you a 21 Gun Salute this week.

 

 

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WODS for the Week of 12.2.2018

Community

In the midst of tragic circumstances or conditions, communities can come together to offer encouragement and support for those inflicted.  We offering our prayers and encouragement to former CrossFit Springfield coach, 2nd Lieutenant Will Thompson USMC.  He was recently diagnosed with cancer. This cancer has spread rapidly throughout his body and his condition has quickly deteriorated.
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Anyone who knows Will knows the strength, honor, courage, and commitment he possesses. We ask at this time for you to please pray for Will, his beautiful wife Alyssa, and for his family and friends.

Our community is a strong one and we know Will has the resolve and determination to fight this horrible disease.

Stay strong Will.

2 Corinthians 1:4 – He comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us.

WODS for the Week of 12.2.2018

We always strive to be outside and run, but due to adverse weather conditions this week and cold weather, we will be inside this week for our CFE classes.

Monday @5:30 pm (12.3.2018)

stepping stone

Complete reps for time:

40/30 Cal. Assault Bike

30 DB Leg Lunges (#50/35) (Left 1, Right 1……)

25/20 Cal. Assault Bike

30 DB Alternate Leg Lunges (#50/35)

15/10 Cal. Assault Bike

If Bikes aren’t available due to the WOD at the gym, we will use the C2 Rowers.

Your score will total time it takes you to complete the WOD.

Post WOD, the coach will leading the class with abs and some mobility and stretching.

Thursday @5:30 pm (12.6.2018)

jump up and get down

Partner WOD

AMRAP 20 minutes:

Partners partition reps as you choose but must have at least one (1) switch per movement per round.

100 Double Unders

50 Wall Balls (20/14 to 10’/9′)

Scale Double Unders with Parallette Jumps.

Total Score will amount of reps completed within the twenty minute time cap.

Prior to the WOD, we will conduct some stretching and mobility with the coach and we will practice and go over double under techniques and get some practice with some EMOM work on double unders.

 

 

WODS for the Week of 11.25.18

WODDY’S 2018

Alright everyone! Time to start nominations for this year’s Woddy Awards! We will be using Google Forms this year to nominate your fellow athletes in each category. Click this link to enter your nominations: https://goo.gl/forms/HGJz9vqkXlQHxF843

Tickets are available for $25/person at the front desk clipboard or by filling out this form: https://goo.gl/forms/mWrmMcQpyFmIHBDs1

All Wodify accounts will be billed for tickets unless otherwise stated in the comments. 
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The WODDY Awards return to CrossFit Springfield Sat, Dec. 8th from 6:30pm – 11pm ❤️🏆🖤

The WODDYs are a time-honored tradition for CrossFit Springfield and a formal celebration of those who’ve contributed to and been impacted by our mission over the past decade! It’s our biggest and best party of the year!

🕺🏼6:30-7:30 Red Carpet Mix and Mingle Cocktail Hour
🍽Dinner by 425 Downtown
🏆Brief announcement of 2018 WODDY Awards winners
🎧Live DJ (DJ CEO) & Dancing
🥂Bring your own drinks
💌Open invite to all members, former members, and non-members (Open seating).
👠Cocktail Attire/Dress to impress.
📸Professional photos by Joe and A Camera

SANTA RUN!

Race Details
  • Date: Saturday, December 15th 2018
  • Time: 8:00 am
  • Location: Fleet Feet Sports Springfield, 1254 E Republic Rd, Springfield, MO 65804
  • Fee: $35 through December 13th, 2018, $40 December 14th & 15th (if not sold out)

REGISTER NOW!

Perks

  • The first 400 people get a full Santa suite with pants, jacket, hat, belt, and beard!
  • Hot Chocolate and Cookies at the finish!
  • Chip Timing

http://www.fleetfeetspringfield.com/events/santa-run-springfield

WODS for the Week of 11.25.2018

Monday Short Interval @5:30 pm (11.26.2018)

earned

Workout Description:

5 Rounds on the 4 minutes.

20/15 Calories Bike

10 Bar Facing Burpees

5 Deadlifts (225/155)

Afterwards, recovery and we will perform ab routine per the coaches choice.

Workout Detail:

Survive the initial bike at the beginning and get through the burpees and deadlifts.

Workout Pace:

Pace will be determined by each athlete to complete each round.

Your Score:

You will score the time for each interval or five separate scores.

Thursday Long Interval @5:30 pm (11.29.2018)

48

Workout Description:

4×1200 meter runs.

Each athlete will maintain in between a Fast pace to Moderate pace.

Rest :90 seconds between intervals.

Workout Detail:

The focus will be recovery in between the short rest period between each interval. Focus on hitting your paces in between a Fast pace and moderate. If your feeling good, push the pace. If you need more recovery, aim for the moderate pace.

Workout Pace:

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

Your Score:

The wod will be for total time.

 

 

 

 

 

 

 

 

 

 

 

 

WODS for the Week of 11.18.18-HAPPY THANKSGIVING!

HAPPY THANKSGIVING!

As we reflect on this busy season, we often lose sight of things we are thankful for.  From the coaches at Crossfit Springfield Endurance, we thank all those athletes who have joined us a hundred times to even just coming to one class. We cherish the opportunity to coach and make our athletes better runners, but better people too.  We love you all and look forward to making this the best group of people ever.

Quote of the Week from Coach B. Rice

“It’s hard to soar like an eagle, when your surrounded by turkeys!”

WODS for the Week of 11.18.18

This week will be a little different due to the holiday.  We will be having our normal Monday Class at 5:30 pm.  This Thursday we will be promoting and encouraging everyone to participate in the 5K Gone Bird this week at the gym.

Monday Short Interval @5:30 pm (11.19.18)

robot

9 x 300m with :90 seconds rest in between each interval.

Your Pace:

Each interval will be at your Mile PR pace or faster. Look to hit your paces each interval and focus on the quick recovery after each interval.

Your Score:

This will be for total time. Record your slowest time and fastest time in the comments section.

 

Thursday Happy Thanksgiving!

Join us 8-10 am Thanksgiving morning for 5k Gone Bird, the CFS original “5k Gone Bad” WOD, executed in a fun, family-oriented group workout!  Before you stuff your face full of turkey and pumpkin pie, bring your family and friends to enjoy a fun workout and honor a very special cause.  All ages welcome and the workout is open to the public.  Childcare will not be provided but kids are welcome to participate and parents are welcome to utilize jogging strollers. We’ve got plenty of space and equipment for all!

A $10 donation is suggested for each athlete but is not required.

We’re again teaming up with the H.A.Y. Foundation and donating all event proceeds their cause in memory of Landon Potts, son of Chance and Sherry Potts. For information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/

 

 

 

 

 

 

 

 

WODS for the Week of 11.11.18

Congrats to all Dogwood Participants!

Crossfit Endurance was well represented at Dogwood Canyon 15k race. It was super cold, but they endured and finished strong.  Great job peeps.

HAPPY VETERANS DAY!

We salute our Veterans with a thanks for the decades of tireless service to protect our country and allow us to have our freedoms.  Thanks to all those who have served.

WODS for the week of 11.11.18

Veteran’s Day HERO WOD @5:30 pm (11.12.2018)

bert

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees


U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.


Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

LONG INTERVAL Thursday @5:30 pm (11.15.18)

runday

1600 m Easy

400 m Fast

1600 m Easy

Rest 3:00

1200 m Easy/Moderate

400 m Faster

1200 m Easy/Moderate

Rest 3:00

800 m Moderate

400 m Fastest

800 m Moderate

Done!

Your Pace:

EASY: Conversational Pace or truly a easy pace to allow recovery between runs.

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

FASTER: This will fall 3-5 seconds faster than your Mile PR Pace.

FASTEST: This is closer to your 400M PR pace.

Scoring:

This WOD will be for total time.

 

 

 

 

 

 

 

 

WODS for the Week of 11.04.2018

Dogwood Canyon?  Are you ready?


We have several CFE athletes participating in the Dogwood Canyon trail runs on the weekend of November 10-11, 2018.  Good luck to all of those participants and the CFE community will be in support of those next weekend.

TIME CHANGE

Remember to set your clocks back one hour.

Also this is a reminder with the time change the back lot will start to get a little darker sooner. Please remember to wear some reflective clothing to ensure our athletes safety.

Update!

I would like to shout out to the CFE community that I am doing well and hope to be back soon and will start to co-coach with Allison and Jenn C. during the month of November.  I am still healing and recovering and my spirits are well.  I am starting to get somewhat on a normal routine with work this past week. Thanks for the prayers and encouragement and hope to see everyone soon. I miss you all.  God Bless.

Brian

WODS for the Week of 11.04.2018

Short Interval (Monday 5:30 PM)

amtrack

3x600m (Rest 2:00 after each interval)

Rest an additional :60 seconds

3x200m (Rest 1:00 after each interval)

Rest an additional :60 seconds

3x500m (Rest 1:30 after each interval)

Rest an additional :60 seconds

3x200m (Rest :30 seconds after each interval)

Done!

Your Pace:

All intervals you will maintain your MILE PR pace.

Scoring:

Score is for Total Time.

Alternate Indoor WOD:

Thirty Minutes:

Repeat every two minutes 10 Calories Assault Bike; 10 Burpees, 50 Double Unders.

Long Interval (Thursday 5:30 PM)

dogwood

Stretch Athletes.

Run two miles not for time at a slow to steady pace. We encourage a group run this day.

Afterwards, mobility.

We are taking into consideration that are athletes are prepping for Dogwood Canyon and we wanted to just have an active recovery day with a light run and mobility.

If it is raining or weather doesn’t allow us to go outside, then row or ski 2000 meters at a your pace.

 

 

 

WODs for the Week of 10/28/18

Image may contain: 7 people, including Laura Shaw-Evans, Barbra Wallace and Sandy Patterson Frye, people smiling, people standing, tree and outdoor

Weekly Dogwood Challenge #4!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part.

“Fall Leaves”

Get out on the trail! Its BEAUTIFUL outside! Post your trail mileage this week and a pic of the trail in all its Fall splendor!

Image may contain: tree, plant, sky, outdoor and nature

Two Rivers *heart eyes*

This Week’s WODs

Short Interval (Monday 5:30 PM)   “Accelerate”

4 Rounds:

400m at 5-8 seconds slower than 400m PR (state your time)

200m recovery jog

300m at stated 400m pace

100m SPRINT

300m at stated 400m pace

100m SPRINT

Scoring: Score each of four rounds separately

Long Interval (Thursday 5:30 PM)   “Max Reps”

Each round is 10min (RX) or 12min (scaled); choose RX or scaled prior to beginning the WOD.

Round 1:

1 mile run

Max burpees

Round 2: 

2K row

Max ring rows

Round 3:

1 mile run

Max double unders RX (or single unders scaled)

Scoring: Score each round separately for total reps

WODs for the Week of 10/21/18

Weekly Dogwood Challenge #3!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part.

“That First Hill”

Sled Push 200m for Time.

Image may contain: 1 person, smiling, outdoor

This guy…We can’t WAIT to see him on the back lot again! 🙂

This Week’s WODs

Short Interval (Monday 5:30 PM)

“Glycolytic Pathway”

3 Rounds for TIME:

500m Run at 85%

Rest 1:00

300m Run at 90%

Rest 1:00

200m SPRINT at 98-100%

Rest 2:00

Image result for Jenkins HERO Wod

Long Interval (Thursday 5:30 PM)

HERO WOD THURSDAY–“Jenkins”

AMRAP Partner WOD (40 Minutes)

50 Burpees

400m Run

50 KB Swings (24/16 kg)

400m Run

50 Pull-Ups

400m Run

50 Push-Ups

400m Run

Split work between partners as needed; run together. WOD is for total time.

 

WODs for the Week of 10/14/18

Weekly Dogwood Challenge #2!!!

Complete the following short WOD on your own time, and post your results to the CrossFit Running FB page! <<Not kidding about that last part. Yay to Sarah Mae Johnson Sharp for posting her score last week!!! #goldstarforsarah

Coach Hinshaw’s Life-Crushing Partner Challenge (for MAX wattage/post best of 3 rounds):

3 rounds (each partner); allow 60 seconds transition between rounds, have your partner watch your wattage while you writhe around in agony. Ha!

Partner A

6 scissor lunges (back knee touches ground)

12 plate jumps (10#)

30 seconds MAX wattage on the Assault Bike

Partner B

Rest

Image may contain: 3 people, including Chelsea Houser, people smiling

This Week’s WODs

Short Interval (Monday 5:30 PM)

“Building Blocks”

Block 1:

Run 1000m, REST 60 seconds, Run FAST 2 x 500m, REST 60 seconds

Block 2:

Run 500m, REST 60 seconds, Run FASTER 2 x 250m, REST 60 seconds

Block 3:

Run 300m, REST 60 seconds, SPRINT 6 x 50m, REST 60 seconds

Total Distance: 3600m     Scoring: Score each block separately; don’t count the last rest of each block

WOD Pacing: Run the first distances of each block at a moderate pace (5-6 seconds/100m slower than your mile PR). FAST pace=mile PR. FASTER pace=2-3 seconds/100m faster than your mile PR. SPRINT pace=you know what to do. 😉

Image may contain: 2 people, including Jerry Stewart, people smiling, outdoor

Long Interval (Thursday 5:30 PM)

“Dogwood Bridge”

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds. 1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? 🙂                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

Image may contain: 2 people, including Allison Muller, people smiling, outdoor and closeup

BRice Update! 

Please continue to pray for our friend this week…

Brian’s tracheostomy comes out on Tuesday!! He’ll have another full week of healing, voice rest, and recovery after that. He’s really looking forward to seeing everyone back at the gym, and is so thankful for all of your prayers, messages, visits, food, dog pics…:)

Love you, B!!! #onwardandupward #bettereveryday #communitymatters #cfe

Image result for romans 5 3-4

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