WODs for the Week of 8/13/17

More Pics from our CFE Summer Workshop!

This Week’s WODs

*Cycle T/Week 7 of 12* 

Short Interval (Mon 5:30pm):  “Three Amigos”

3 SETS:

800m, 400m, 200m with 3:00 rest between reps

5:00 rest between sets

WOD Notes:    800m run is at your mile PR pace PLUS 20 seconds. 400m run is at your mile PR pace. 200m run is at your mile PR pace MINUS 10 seconds.

Methodology:      Lactate Threshold      Total Distance:      4200m        Scoring:     Score each set separately

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday  “The Seven”

7 RFT:

7 Handstand push-ups

7 Thrusters 135/95

7 Knees to Elbows

7 Deadlift 245/165

7 Burpees

7 KB Swings 70/55

7 Pull-ups

Announcements

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

WODs for the Week of 8/6/17

Our First Ever CFE Summer Workshop was a HUGE Success!!!

Thank you SO much to each and every one of you who joined us! 

BRice leads the CFE Summer Workshop group through a series of drills…

#knowledge bombs #onwardandupward #bettereveryday

This Week’s WODs

*Cycle T/Week 6 of 12* 

Short Interval (Mon 5:30pm):  “Kiss and Tell”

5 Rounds:

3 Deadlift 225/185

6 Box Jumps 30/24 with step down

12 Jumping Feet Tuck (heels hit your backside) with a 3/4 squat for explosive/ballistic effect

200m MAX EFFORT SPRINT

24 easy recovery air squats

Rest 4:00 between rounds

WOD Notes:    This WOD is meant to be EXPLOSIVE and FAST. It incorporates ballistic and plyometric movements coupled with aggressive sprinting, to recruit fast twitch muscle fibers. Immediately after you’ve completed the 200m sprint, begin the easy recovery squats. Pick a steady, easy recovery pace and use the squats to work out the lactic acid that’s built up in your legs from the ballistics and sprinting. Then, focus on FULL recovery during those 4 minutes of rest, so you can be ready to tackle that next round at 100%!

Methodology:    Speed/Strength Endurance      Total Distance:      1000m        Scoring:     Score each of five rounds separately (for time)

Long Interval (Thurs 5:30pm):   “Inaugural” (WOD Credit:  Elizabeth Koch)

5 x 500m run, 100m walk

Rest 90 seconds

4 x 400m run, 100m walk

Rest 90 seconds

3 x 300m run, 100m walk

WOD Notes:    Perform each interval set with just 100m walk in between reps. Rest 90 seconds between sets. During the 100m walk, focus on bringing your breathing under control, clearing the fatigue from your legs, and being ready to accelerate right into the next interval once you cross the 100m return mark.

WOD Pacing:  Intervals will be paced off your 1-mile PR time. As the volume builds during this workout and the fatigue begins to set in–work to hold your paces.

Methodology:    Aerobic Threshold      Total Distance:      5000m        Scoring:     WOD is for total time

Beautiful Taylor finishing up a condensed version of VO2 Max WOD “Molasses” at Sunday’s CFE Summer Workshop…

Announcements

  1. If you attended this weekend’s CFE Summer Workshop, and still need an accurate fatigue factor…contact one of us via FB or in person at the gym, and we’ll help you! Be sure you’re operating from current and accurate time trial results!

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

WODs for the Week of 7/30/17

ANNOUNCING…CrossFit Springfield’s CFE Summer Workshop!

Sunday, August 6th 

12pm-4pm

CFS Back Lot

We are SO excited to spend the afternoon with you! Join CFE Coaches Jen C, BRice, and Allison for a super-fun and informative half-day…full of all sorts of drills, science, and training strategy to take your endurance game to the next level! 

Come READY to work out (more than once), and leave here prepared to tackle your next big goal–whether it be HOA, Dogwood Canyon, or that elusive ‘RX’ you’ve been chasing–with a bigger, stronger engine!

Sample Topics

  • Running mechanics and efficiency/POSE method/cadence and pacing–check yo’self, ‘fore you wreck yo’self! 
  • BRice’s saucy **NEW** Benchmark Endurance WOD–“Tres, Dos, Uno!”
  • Aerobic Capacity and determining your Fatigue Factor–why does your engine fail you?
  • Test a WOD tailored specifically for your weaknesses–let’s FIX you!
  • Baseline training and competitive edge–dialing in for the very best from each athlete!
  • Time Trial Testing–you didn’t think we’d let you escape without it, did you???

We’re excited to show you what the Back Lot’s all about (spoiler–it’s not just running)! 😉

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This Week’s WODs

*Cycle T/Week 5 of 12* 

Short Interval (Mon 5:30pm):  “Special Sauce”

5 SETS:

300m at FAST pace

100m at easy recovery pace

100m at MAX SPRINT effort pace

100m at easy recovery pace

No rest between reps, 4:00 rest between rounds

WOD Notes:    FAST pace means “very fast” and should be 1-2 sec/100m faster than your 1-mile PR for the 300m distance. The “max sprint” effort should be…you guessed it…at max effort. 🙂

Methodology:     VO2 Max      Total Distance:      3000m        Scoring:     Score each of the 5 MAX EFFORT 100m sprints separately. Use your watches to time your 300m distance (for gaging purposes), then reset them during your first recovery run, so they’re all set to time your sprints!

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Long Interval (Thurs 5:30pm):   “Jet Setting”

Part ONE

3 x 1 mile at moderate pace with 1:00 rest between reps

Rest 5:00, then…

Part TWO

5 x 60m sprints w/ 240m slow recovery jog between reps, plus an additional 30 seconds of rest between reps

Workout Details:  For Part ONE, the goal is to run by feel, and only look at your watch after you finish each 1 mile interval. Your finishing times for all three intervals should be within 15 seconds of one another! For Part TWO, sprint 60m out from the start line, then jog the rest of the way (240m) to the end of the parking lot (the old 300m turnaround). Rest there another 30 seconds, then sprint back the other direction for the next rep.

Methodology:     Lactate Threshold      Total Distance:       6300m       Scoring:     Part ONE–score each of your 1 mile intervals separately. Part TWO–don’t score. Just go fast, then go slow, rest 60 seconds, then go again.

Image result for 2017 la world police and fire games

Announcements

  1. EXCITING NEWS!!! As a result of his strong showing in the CrossFit Open earlier this year, our very own Coach BRice has been invited to compete in the LA 2017 WORLD Police & Fire Games, August 13-15! In order to qualify, he needed to finish at least Top 10 in the WORLD under his service category (Law Enforcement age 45-49)! BRice!!!! We are SO PROUD of you!!! 🙂

    #mastersrule #masterslifeonlockdown #2legit2quit #onwardandupward 

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

 

WODs for the Week of 7/23/17

Is Your Team Ready?

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This Week’s WODs

*Cycle T/Week 4 of 12* 

Short Interval (Mon 5:30pm):  “Twinz”

3 SETS:

8 x 100m with 45 seconds rest between reps

4:00 rest between sets

 

WOD Notes:    Your pace for all of the 100m intervals should be slower than your 400 PR time, but faster than your 1-mile PR time.

Methodology:      VO2 Max       Total Distance:       2400m        Scoring:     Score three separate rounds for time

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

2 x 3000m

5:00 rest between reps

 

Workout Details:  500m FAST, 500m slow, 400m FAST, 400m slow, 300m FAST, 300m slow, 200m FAST, 200m slow, 100m FAST, 100m slow.

Methodology:      Aerobic Threshold        Total Distance:      6000m         Scoring:     Score each 3000m interval separately

We Can Help. 

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Photo Credit:  Metcon Photos

Announcements

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

 

WODs for the Week of 7/16/17

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Pretty Girls Sandy and Laura take on Girls on the Run 10K!

Way to go, girlies!!!

This Week’s WODs

*Cycle T/Week 3 of 12* 

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

8 SETS:

200m at moderate pace

200m SPRINT

400m easy recovery jog

WOD Notes:    Aim to keep your moderate pace consistent, and utilize your recovery jogs to regain control of your breathing following the sprint. There should be three distinct and notable change between each of the three paces.

Methodology:      Aerobic Threshold         Total Distance:      6400m          Scoring:     WOD is for total time

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday!  “Helton”

3 Rounds for Time:

800m Run

30 DB Squat Cleans (50/35)

30 burpees

Image result for access to health 5K springfield RACE ALERT!!!  Access to Health 5K!!!

Saturday, July 22nd in Springfield! Register HERE, and ask our pal Chelsea Houser for details!!

Image result for access to health 5K springfield

Announcements

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

 

 

WODs for the Week of 7/9/17

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This Week’s WODs

*Cycle T/Week 2 of 12* 

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

500m at 1-mile PR pace

200m SPRINT

400m at 1-mile PR pace

150m SPRINT

300m at 1-mile PR pace

100m SPRINT

Rest 3:00 between all reps

WOD Notes:    Stick to those mile-PR paces, because this one is all about the sprints. The sprints should be all-out efforts, for the entire distance. Manage your rest time wisely–stay upright, keep moving, and stretch.

Methodology:     VO2 Max        Total Distance:     1650m      Scoring:       WOD is for total time

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

Part 1:  3 x 600m, rest 1:30 between reps

Rest 4:00

Part 2:  3 x 200m, rest 1:30 between reps

Rest 4:00

Part 3:  3 x 500m, rest 1:30 between reps

Rest 4:00

Part 4:  3 x 200m, rest 1:30 between reps

WOD Pacing:  600m=4 seconds/100m slower than your 1-mile PR pace; 200m=8 seconds/100m slower than your 400m PR pace; 500m=2 seconds/100m slower than your 1-mile PR pace; 200m=4 seconds/100m slower than your 400m PR pace

EXAMPLE:  1-mile PR 8:00     400m PR 1:30

600=2:58 + 24 seconds= 3:22      200=45 sec + 16 seconds=1:01       500=2:29 + 10 seconds=2:39      200=45 secs + 8 seconds=53 sec

WOD Notes:  PLEASE figure your paces BEFORE class! And bring your watches!! Or NO popsicles!!! 🙂

Methodology:        Lactate Threshold        Total Distance:       4500m        Scoring:      Time each rep, for each part, separately (i.e. 600m x 3 scores, 200m x 3 scores, etc.). You’ll end up with a total time for each distance (parts 1-4).

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Announcements

 

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

WODs for the Week of 7/2/17

Hey there, Mr. Roddy! Hang in there, pal!

We love you!!!

“I can do all things, through Christ who strengthens me.”–Philippians 4:13

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This Week’s WODs

*Cycle T/Week 1 of 12*  It’s a NEW cycle!!!

Short Interval (Mon 5:30pm):  “My Legs…”

2 x 3 minutes at moderate weight sled pull

2 x 2 minutes at moderate/heavy weight sled pull

2 x 1 minute at heavy weight sled pull

Rest 2:00 between all reps

 

WOD Notes:  Aim to be working for the vast majority of these time domains (i.e. choose a weight that won’t leave you stranded and heaving for the bulk of the timeframe). Recover well…and right back at it. This WOD is about being EXPLOSIVE! Push HARD!

Methodology:      Speed/Strength Endurance     Total Distance:     Variable     Scoring:       Post weights used for each of the three intervals–moderate/moderate-heavy/heavy

Long Interval (Thurs 5:30pm):   “Sixteen Sets”

16 SETS:

200m at 1-mile PR pace

100m at easy jog pace

No rest between reps or sets

WOD Pacing:  Here’s your chance to put those fancy new 1-mile PRs to the test!!!

 

WOD Notes:  Yep. That’s a lot of sets. For those of you who are strength-biased where your fatigue factor is concerned (i.e. over 20%)…this type of WOD is imperative for the development of your engine. You need steady-state output, and volume. For those of you who are endurance-biased (i.e. under 20%)…this WOD is your jam. Hit those paces! Manage your easy jogs well, and stay engaged. 🙂

Methodology:      Aerobic Threshold        Total Distance:     4800m        Scoring:      WOD is for total time

Announcements

Image may contain: 3 people, people smiling

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

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

WODs for the Week of 6/25/17

This Week’s WODs

*Cycle S/Week 12 of 12* 

Short Interval (Mon 5:30pm):  1-MILE TIME TRIAL

*Recover*, then…

CFE Benchmark WOD“Helen”

3 rounds for time:

400m run, 21 KB swings 55/35, 12 pull-ups

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

*Recover*, then…

CFE Benchmark WOD“Partner TOSH”

3 rounds for total time:

200m, 400m, 600m

One partner rests while the other runs. (i.e. Partner A runs 200m, Partner B runs 200m, Partner A runs 400m…and so on…x 3 rounds)

Announcements

  1. NEXT WEEK!!!! New Cycle!!! 🙂

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

 

 

WODs for the Week of 6/18/17

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This Week’s WODs

*Cycle S/Week 11 of 12* 

Short Interval (Mon 5:30pm):  “I Can’t Drive 55”

3 SETS:

4 x 200m with 75 seconds rest between reps, and 4:00 rest between sets

WOD Pacing:  Your pace should be between your 400m PR pace and your 1-mile PR pace. This workout has A LOT of rest. So if you feel the need…for speed…choose a pace that is the average between your 400m and 1-mile PR times.

WOD Notes:  Go fast. 🙂

Methodology:      VO2 Max       Total Distance:      2400m          Scoring:       Score each of the three sets separately

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

5 SETS:

500m at moderate pace

Rest:  none

500m at jog pace

Rest:  none

200m at FAST pace

Rest:  2:00

WOD Pacing:  These intervals are programmed to be at your 1-mile PR GOAL pace (faster than your current max effort time). Expect this target speed to get increasingly difficult as you go deeper into this workout. Once you are unable to sustain the 200m pace…you must stop this workout. 

WOD Notes:  The 200m intervals should get all of your attention in this workout, hence the scoring.

Methodology:       Lactate Threshold         Total Distance:      6000m          Scoring:    Score only the 200m interval times for each of the 5 sets.

Announcements

  1. NEXT WEEK!!!! Time trial testing!!! #tripleT 🙂
  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 6/11/17



This Week’s WODs

*Cycle S/Week 10 of 12* 

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

Part 1

2 Sets:

500m at moderate/fast pace, no rest,

500m at easy pace, no rest,

400m at moderate/fast pace, no rest,

400m at easy pace, no rest,

300m at moderate/fast pace, no rest,

300m at easy pace, REST 3:00

Part 2

4 x 100m sprints at your 400m PR pace with FULL recovery between reps.

Methodology:       Lactate Threshold      Total Distance:      5200m          Scoring:     For Part 1:  score each set separately, minus the 3:00 rest; For Part 2:  score each 100m sprint separately.

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Long Interval (Thurs 5:30pm):  HERO WOD Thursday!  “Sisson”

Complete as many rounds as possible in 20 minutes of:

15-ft rope climbs, 1 ascent

5 burpees

200m run

*If you’ve got a 20-lb weight vest or body armor, wear it.

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Announcements

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