WODs for the Week of 12/4

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Congratulations, BRice and Sarah!!! We are SO proud of you!!

THANK YOU for everything that both of you bring to our community–we are so grateful for your friendship, hard work, and the energy and love you pour into each of us, each and every day.

With Love,  CFE

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This Week’s WODs

*Cycle Q/Week 7 of 12*

Short Interval (Mon 5:30pm):  “CFE Triple Decker”

21/18 calorie Assault Bike (goal 60-65 seconds), 21/18 calorie row, 125m walk, 100m run, 2:00 recovery rest

18/15 calorie Assault Bike (goal 45-50 seconds), 18/15 calorie row, 125m walk, 200m run, 2:00 second recovery rest

15/12 calorie Assault Bike (goal 30-35 seconds), 15/12 calorie row, 125m walk, 300m run, 2:00 recovery rest

12/9 calorie Assault Bike (goal 15-20 seconds), 12/9 calorie row, 125m walk, 400m run, 2:00 recovery rest

9/6 calorie Assault Bike (goal 12-15 seconds), 9/6 calorie row, 125m walk, 500m run

Methodology:     Aerobic Threshold-ish     Total Distance:      1500m running       Scoring:    WOD is for total time

WOD Notes–This WOD is primarily Aerobic Threshold, in that it provides a bit more rest than would typically be allowed. This is mainly in transition, however, so use these graceful recovery periods to your advantage. You will be in transit, inside for the bike/row for each of the recovery rests, and walking to the CFE start line from indoors (hence the 125m walking distance–yep, BRice measured it.)🙂 The Assault Bike calories are all-out effort, ideally in the timeframes provided. The row does not have an assigned time domain. Use it as a relative recovery, but maintain consistency in your pace.

WOD Math—The run pacing is based on your mile PR time. Go to http://www.coolrunning.com to find your equivalent mile PR pace times for each of the five distances. *Please figure your pacing PRIOR to coming to class! You WILL NEED a watch! Really push to hit these goal times. If you’re falling long, look to your recovery–and fix it!

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Long Interval (Thurs 5:30pm):  “Intergalactic Hookup”

ROW WOD!

3 x (100m sprint, 500m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 400 easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 300m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 200m easy row) with no rest between reps

Rest 2:00

3 x (100m sprint, 100m easy row) with no rest between reps

WOD Notes—Choose your easy recovery row pace. Your sprint pace should be around the same effort as your 1000m max effort pace would be.

WOD Math—No math tonight! Just mercy on you. Mercy from the 20 degree weather outside, and the movie you had to endure this weekend. You’re welcome.🙂

Total (Row) Distance:     6000m       Scoring:     WOD is for total time

 

YAY for my dad for being determined, and finishing the Santa Dash this weekend!!! I’m so proud of you!!!

Announcements

1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 11/27

 5K GONE BIRD!!!!! 

This Week’s WODs

*Cycle Q/Week 6 of 12*

Short Interval (Mon 5:30pm):  “Molasses”

4 SETS

300m run, 200m jog, 200m run, 100m walk, 400m run

Rest 2:00 between each set

Methodology:       VO2 Max         Total Distance:        4400m              Scoring:      WOD is for total time

WOD Notes–The 200m jog should be a recovery pace.

WOD Math—Your 300m, 200m, and 400m run intervals must have the same pace. Target a pace that is between 1-2sec/100m slower than your 1-mile PR pace. For example, an athlete with a mile PR of 8:00 (or 30sec/min) would target their 300m at 1:24-1:27, their 200m at 56-58 sec, and their 400m at 1:52-1:56.

Long Interval (Thurs 5:30pm):  “NORCAL FIBER”

6 x 600 meters

300m at 800m PR pace, 100m at mile PR pace, 200m at 400m pace +2-3 seconds
200m jog plus 3:00 additional rest between efforts

WOD Notes— The purpose of the opening 300m is to create muscular fatigue.  The 100m is to increase the number of recruited fibers.  The final 200m teaches you to use those recruited fibers when fatigued.

This is not a jog, walk, run workout.
This is a HARDER, HARD, HARDEST workout. 

But WAIT!!! You’re not done!!! Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25

FINISH with 4 x 50m sled push with 200m recovery jog between first efforts

WOD Math—go to http://www.coolrunning.com. You will need to refer to your 400, 800, and 1600m PR paces for this WOD. See pic below for an example. Follow the SAME format for the 300m @ 800 pace and 200m @ 400 pace.

*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

Total (Run) Distance:   3600m     Methodology:   Strength Endurance     Scoring:  WOD is for total time, not including sled pulls

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THE WODDYS ARE COMING!!!!!

Announcements

1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

2. Don’t forget to wear BRIGHT colors to nighttime CFE! #noroadkill

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

 

WODs for the Week of 11/20

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This Week’s WODs

*Cycle Q/Week 5 of 12*

Short Interval (Mon 5:30pm):  TWO WODS!!!

“Projection”

Run 60 seconds, controlled maximal effort

Rest 3:00

Run 60 seconds, at max effort

“Confession”

5 sets:

80m sprint@ 98% effort (retain form)

20m slow down (from sprint to farmer’s carry)

100m heavy farmer’s carry sprint (50lb/35lb DB)

200m easy recovery jog

NO rest between sets

Methodology:        Speed/Strength Endurance        Scoring:      Score each WOD separately

“Projection” is two separate sprint times (so two scores). “Confession” is for total time.

WOD Notes—”Projection” should be a good indication of your 800m time, based on how many meters you get running two separate 60-second intervals (ideally). “Confession” is a non-stop WOD. You will go immediately from the 80m sprint into a brief 20m slow down to pick up your DB, then directly into a sprint from there. So essentially, after all is said and done, you will have run 200m. Then you’ll recover for 200m, each set.

WOD Math—No true pace times for either WOD, though you should aim to have your 200m sprint times the same for each set in “Confession.”

Long Interval (NO CLASS):  Runner’s Choice! “5K Gone Bird” OR Run a 5K!

Post your times to WODIFY!

Announcements

1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

 

WODs for the Week of 11/13

THANKSGIVING MORNING!

CrossFit Springfield is excited to announce 5K Gone BIRD, featuring the CFS Original 5K Gone Bad WOD, executed in a fun, family-oriented group workout on Thanksgiving morning!

We are teaming up with the H.A.Y. Foundation to donate to their cause in honor of Landon Potts, the son of Chance and Sherry Potts. For more information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/.

5K Gone Bird will be an exciting WOD that consists of 5 – 1000m runs with CrossFit movements in between each run. This will be a non-competitive, non-judged event. It will be fun and scalable for all types of athletes! We will run a heat at 8am and another at 9am.

So before you stuff your face full of turkey and pumpkin pie, bring your family and friends to CrossFit Springfield to enjoy a fun workout and honor a very special cause. All ages welcome and open to the public.

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

 

This Week’s WODs

*Cycle Q/Week 4 of 12*

Short Interval (Mon 5:30pm):  “Free Falling”

5 x 50m with 15 seconds rest between reps

Rest 1:00

5 x 100m with 30 seconds rest between reps

Rest 2:00

5 x 150m with 45 seconds rest between reps

Rest 3:00

5 x 200m with 60 seconds rest between reps

Rest 4:00

5 x 250m with 75 seconds rest between reps

Total Distance:       3750m             Methodology:      Scoring:        Score each 5x round individually. You will have five separate scores.

WOD Notes—Each of the 5 reps is to be paced from slow to fast. Each rep must get faster and faster. For example, your first 50m interval is the slowest. #2 needs to be faster than #1. #3 needs to be faster than #2, and so on. #5 must be the fastest.

WOD Math—Figure your pace in the following manner. The fifth and final rep of each distance should be based on your 400m PR. For example, BRice’s goal for the 5th rep of the 50m intervals was 10 seconds. That’s based on his 400m PR. So his 50m reps looked like this:  # 1 was 18 seconds, #2 16 sec, #3 14 sec, #4 12 sec, #5 10 seconds or faster. His total scored time for the 50m intervals was 70 seconds, assuming he hit all those pace goals. (I’m sure he did.)🙂

Long Interval (Thurs 5:30pm):  HERO WOD THURSDAY–“Jerry”

For time:

Run 1 mile

Row 2K

Run 1 mile

Sgt. Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 img_2169   Run to the Lights 2016! #SilverDollarCity

Announcements

1. Please figure your pacing PRIOR to coming to class! You WILL NEED a watch for these WODs!

2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 11/6

It Was a SUPER-FAST Kind of Weekend!!!!

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CONGRATS to Summer, Derek, Jerry, Julie and Chelsea on their BIG PRs and age division awards this weekend!!!

Getting better EVERYDAY!!!🙂

This Week’s WODs

*Cycle Q/Week 3 of 12*

Short Interval (Mon 5:30pm):   “Slice of Life”

1 x 500m at easy pace, rest 60 seconds

2 x 300m at FAST pace with 60 seconds rest between efforts

1 x 500m at easy pace, rest 60 seconds

1 x 600m at easy pace, rest 45 seconds

2 x 200m at FASTER pace with 45 seconds rest between efforts

1 x 600m at easy pace, rest 45 seconds

1 x 700m at easy pace, rest 30 seconds

2 x 100m at FASTEST pace with 30 seconds rest between efforts

1 x 700m at easy pace

Total Distance:      4800m                Methodology:      VO2 Max                Scoring:      WOD is for total time

WOD NotesDon’t rush this WOD. Your total time in Wodify is much less important than your success in hitting these target paces. Adjust your easy paces accordingly, and stay focused on the primary task.

WOD Math—This WOD has four different paces. Target your “FAST” interval paces at your mile PR pace. Target your “FASTEST” interval paces at your 400m PR pace. Your “FASTER” paces should be midway between those two. All the “Easy” paced intervals need to be slow enough to hit your fast, faster, fastest interval times.

Long Interval (Thurs 5:30pm):  “Three Cowboys”

Part One

800m easy

300m at mile PR pace

700m easy

300m at mile PR pace

600m easy

300m at mile PR pace

Rest 3:00

Part Two

600m easy

200m at mile GOAL pace

500m easy

200m at mile GOAL pace

400m easy

200m at mile GOAL pace

Rest 2:00

Part Three

400m easy

100m SPRINT (400m PR pace)

300m easy

100m SPRINT (400m PR pace)

200m easy

100m SPRINT (400m PR pace)

WOD Notes—Your strategy for this WOD is the same as for Monday’s WOD–hit those paces! Be sure to consider your mile GOAL pace before class! You’re putting in the work–dream BIG!!!

WOD Math—go to http://www.coolrunning.com. Use your mile and 400m PR paces to figure your distances for each part.

Total (Run) Distance:        6300m            Methodology:      Aerobic Threshold              Scoring:       Score each of the three parts separately

Announcements

1.  ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 10/30

Summer, Melissa, Jeremy, and Ash…Taking on Last Week’s “Pinch & Inch”

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This Week’s WODs

*Cycle Q/Week 2 of 12*

Short Interval (Mon 5:30pm):   “Fifty 50”

5 sets:

4 x (50m easy recovery jog, 50m sprint) with NO rest between reps

Rest 3:00 between sets

Total Distance:      2000m       Methodology:       Speed Endurance        Scoring:      WOD is for total time

WOD Notes—Your focus is FAST, RECOVER, REPEAT!

WOD Math—No math tonight. This WOD has just two paces:  A) Very, very slow. B) Very, very fast. The 50m jog intervals must be SLOW in order to maintain your sprint speed. The jog is any speed except walking. The 50m sprints are 98% of max effort (to retain form). Focus on a quick acceleration when starting each sprint.

Long Interval (Thurs 5:30pm):  “Scrunchy”

4 sets:

(500m, rest 50 seconds, 400m, rest 40 seconds, 300m)

Rest 3:00 between sets

WOD Notes— You will know if you picked the correct interval pace if you’re feeling the need to slow down during your third set.

WOD Math—go to http://www.coolrunning.com. Target a pace for each interval that is about 2-3 sec/100m slower than your 1-mile PR pace. For example, an athlete with a 1-mile PR time of 8:00 (or 30 sec/min) would target 32-33 sec/100m for this workout.

Total (Run) Distance:        4800m       Methodology:       Lactate Threshold      Scoring:       Score each of the four sets separately

And Now? Your Moment of Zen…🙂

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Announcements

1.  ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 10/23

Coach Allison’s Beautiful Lean…    🙂

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Speaking of coaches, here’s a few words of wisdom from Coach BRice, to set you off on the right foot for this week’s *NEW* 12-week cycle!

What’s your PR on your clean? Your jerk? Your mile?  Often athletes can recall their PRs on weightlifting achievements, but when I ask athletes their mile time? Blank stares.  I see a lot of athletes honing their skills daily with strength programs, gymnastics movement, etc.  I hear athletes all the time say, “I need to work on my running.”  This is a great goal, but just running won’t cure your running woes.

At CFE, we appreciate the efforts week in and week out. But I also want to say, often you must treat the CFE with the fervor that an athlete will attack a squat program or the various strength and skill programs available in the CrossFit community.  We love the participation and community within the CFE program. It’s pretty awesome to witness our athletes break personal bests. Our programming has taken on some variations, with the focus being on paces and knowing your PR paces. These are by design. The FULL benefits of knowing your times can help you achieve the FULL results of our programming. I often preach making an honest effort each and every run. Don’t sell yourself short. Know your paces…and you will see awesome results if you consistently work within your capacities.

We love our athletes and the CFE community –BRice

#onwardandupward

 

This Week’s WODs

*Cycle O/Week 1 of 12*

Short Interval (Mon 5:30pm):  “Pinch & Inch”

1 x 600m at very fast pace

Rest 3:00

1 x 200m at very fast pace

1 x 400m SLOW recovery walk

1 x 500m at very fast pace

Rest 3:00

1 x 300m at very fast pace

1 x 400m SLOW recovery walk

1 x 400m at very fast pace

1 x 400m SLOW recovery walk

4 x 100m at VERY fast pace with 30 seconds rest between reps

Methodology:      Speed Endurance    Total Distance:     3600m          Scoring:    WOD is for total time

WOD Notes—This is a VERY fast-paced workout that will help you develop your anaerobic fast twitch speed. Approach this workout with the mindset that you are feeling the need to do something special to prove your courage and fitness.

WOD Math—Go to http://www.coolrunning.com. Use your mile PR pace to determine your goal pace for each distance.

Long Interval (Thurs 5:30pm):  “Winter is Coming”

Part One:

600m, 2:00 rest

400m, 100m walk

300m, 1:00 rest

200m, 5:00 rest

Part Two:

600m, 2:00 rest

400m, 100m walk

300m, 45 sec rest

200m, 5:00 rest

Part Three:

600m, 2:00 rest

400m, 100m walk

300m, 30 sec rest

200m, DONE!

WOD Notes— The core of this workout is the final 300m and 200m intervals. As noted, the rest between these two intervals gets progressively shorter and shorter. Expect having to sprint your final 200m to hit your target finishing time!

WOD Math—go to http://www.coolrunning.com. The target pace for the 600s is programmed to be slower than the other interval distances. More specifically, the 600m intervals should be 1 sec/100m slower than your mile PR pace. The target pace for the 400s, 300s, 200s is your mile PR pace.

Total (Run) Distance:      4800m         Methodology:      Lactate Threshold         Scoring:       WOD is for total time

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Announcements

1.   This week begins our NEW 12-week cycle! You’ll need those 400m and mile PR time trials at the ready!

2.  ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 10/16

HOLY HEATWAVE!!!   img_2065

DOGWOOD CANYON DELIVERS!!!

 

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 LONG LIVE DOGWOOD CANYON!!! AMAZING JOB, CFE!

This Week’s WODs

*Cycle P/Week 12 of 12*

Short Interval (Mon 5:30pm):  TIME TRIAL TESTING–1600m*

*If you ran Dogwood, use this mile as a slow recovery run. Pledge to make-up your mile TT within the next week.🙂

<<Recover>>

“Row Race 1600”–

(11 minute time cap)

Row 1600m, ascending burpees EMOM

Methodology:   Aerobic Threshold        Total Distance:      1600m          Scoring:     WOD is for total time

WOD Notes—Begin rowing at 3,2,1 GO. At the top of the minute, step off the rower and perform one burpee; then resume rowing. EMOM, you will add one more burpee. Your goal is to complete the 1600m distance before the 11:00 time cap. Set your rower to count down from 1600.

Long Interval (Thurs 5:30pm):  TIME TRIAL TESTING–400m

<<Recover>>

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HERO WOD THURSDAY:  “Griff”

1 Round for time–

800m Run

400m Run backwards

800m Run

400m Run backwards

*You may opt to wear a 20lb weight vest for this workout*

Methodology:    Aerobic Threshold        Total Distance:     2400m           Scoring:  WOD is for total time

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Announcements

1.   Next week begins our NEW 12-week cycle! Coach BRice will have some words of wisdom for you on the blog next week–while you gear up to get #bettereveryday!

2.  ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

WODs for the Week of 10/9

ARE YOU READY???

Dogwood Canyon Awaits!

CFE KT Dogwood

This Week’s WODs

*Cycle P/Week 11 of 12*

Warm-Up:

Part 1:  Coach’s choice focused mobility/yoga (15 minutes)

Part 2: Coach’s choice Pose Drills/Team USA Dynamic warm-up

Short Interval (Mon 5:30pm):  “HELEN”

3 Rounds–Run 400m, 21 KB swings (55/35), 12 pullups

Methodology:    Post-HOA Recovery/Pre-Dogwood Taper        Scoring:     WOD is for total time

**If you competed in HOA, you may opt to complete “Helen” not for time. Take the runs easy. Use the WOD for recovery.

Long Interval (Thursday 5:30pm):  “Goldilocks”

12 rounds: Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace

Methodology:    Post-HOA Recovery/Pre-Dogwood Taper        Total Distance:  4800m             Scoring:  WOD is for total time

WOD Notes—Run at your PR pace to the 400m turn-around, run back to the start line for the recovery. Your goal is to time these intervals just right—not too fast, not too slow, juuust right. You’re learning to feel a distinct difference between exertional and recovery pacing.

**If you are running Dogwood this weekend, you may opt to simply run 20-30 minutes at a controlled, easy/moderate pace. Use the WOD for taper.

WOD Math—    Your 1mile PR is 8:00

60 seconds x 8 minutes = 480 seconds

480/8 = 60 second 200m pace (200m is 1/8 of 1600m)

60 x 1.5 = 90 second 200m recovery pace

*Please figure your pacing PRIOR to coming to class! You WILL NEED a watch!

WOD Math—go to http://www.coolrunning.com.

 

Congratulations Chance, KT, Lisa, and Clift!!! 2016 HOA Masters Third Place! #YOUSHOULDBEHERE

Announcements

1. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 10/2

ARE YOU READY TO RUMBLE?!?!!! HOA! HOA!

(Photo Credit: Metcon Photos)

This Week’s WODs

*Cycle P/Week 10 of 12*

Short Interval (Mon 5:30pm):  “Did You Like It?”

Warm-Up:  1 x 1000m, 2:00 rest

Main Set:

5 x 100m with 15 sec rest b/t reps

90 seconds rest

1 x 500m, 90 sec rest

5 x 100m with 15 sec rest b/t reps

90 seconds rest

1 x 500m, 90 sec rest

Warm down:  1 x 1000m

Methodology:      Lactate Threshold     Total Distance:    4000m        Scoring:     Score “Main Set” ONLY, for total time

WOD Notes1000s at easy/moderate pace; 100s at 2000m *GOAL* pace (FASTER than the 2000m TT you tested last week); 500s at 2000m TT pace

WOD Math—Go to http://www.coolrunning.com. Figure your distances as demonstrated in the photos below. EXAMPLE: if your 2000m TT was 12:00, divide that in half (6:00), and enter that in the ‘Pace’ section. Enter 500m in the ‘Distance’ section, then hit ‘Time.’ That will give you your pace for the 500m (3:00). Then, do the same, except enter 100m in the ‘Distance’ section. This will give you your 100m pace (36 sec). But?? You want to BEAT that. You’re aiming to hit the 100s at 2000m *GOAL* pace. In other words, faster than you ran last week.

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Long Interval (Thurs 5:30pm):  “NORCAL FIBER”

6 x 600 meters

300m at 800m PR pace, 100m at mile PR pace, 200m at 400m pace +2-3 seconds
200m jog plus 3:00 additional rest between efforts

WOD Notes— The purpose of the opening 300m is to create muscular fatigue.  The 100m is to increase the number of recruited fibers.  The final 200m teaches you to use those recruited fibers when fatigued.

This is not a jog, walk, run workout.
This is a HARDER, HARD, HARDEST workout. 

But WAIT!!! You’re not done!!! Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25

FINISH with 4 x 50m sled push with 200m recovery jog between first efforts

WOD Math—go to http://www.coolrunning.com. You will need to refer to your 400, 800, and 1600m PR paces for this WOD. See pic below for the details! Follow the SAME format for the 300m @ 800 pace and 200m @ 400 pace.

*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

Total (Run) Distance:   3600m     Methodology:   Strength Endurance     Scoring:  WOD is for total time, not including sled pulls

Scaling:  Scale the number of intervals as needed; the sled pulls are non-negotiable🙂

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Announcements

  1. NEXT WEEK!!!! It’s TIME TRIAL time!!! Only two weeks left in this cycle! #getyourfastshoeskids
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.