WODs for the Week of 1/15

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Congratulations, Brittany and Calee!!

1st Place Scaled at Sertoma this Weekend! NICE!!  🙂

This Week’s WODs

*Cycle R/Week 1 of 12*

Short Interval (Mon 5:30pm):   “CFS Onward and Upward”

Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge

Rest 2:00

Then, EIGHT hill sprints to the middle of the bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down the bridge. Aim to recover for at least 2:00 before beginning the next hill sprint.

Methodology:     Mixed      Total Distance:     (individualized)       Scoring:      Record each of your eight sprint interval times

WOD Notes–aim to keep your sprint interval times consistent throughout

Long Interval (Thurs 5:30pm):   HERO WOD THURSDAY!

“Riley”  (partner WOD)

Run 1.5 miles

150 burpees

Run 1.5 miles

Scoring:     WOD is for total time. Both athletes must be back from the first run before you can begin work on the burpees.  Partition the burpees between partners as you wish. The clock stops when both athletes have completed the second run.

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Announcements

1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

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 1/8/17

CFS Strikes Again!!

BIG Congrats to Coach Allison, Sarah, Chelsea, Jamie, Stephen, and Steve on their 11th place Semifinal Silver Division finish at the KO in the OK Competition this weekend! Strong work!!!

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EXCELLENT blog post below…courtesy of Coach Chris Hinshaw. Give it a read!

http://aerobiccapacity.com/endurance-training/endurance-is-not-a-dirty-word-2/

This Week’s WODs

*Cycle Q/Week 12 of 12*

Short Interval (Mon 5:30pm):   400m Time Trial! AGAIN! (many of you didn’t get to do it last week) 🙂

Recover. Then…

“Big Wednesday”

5 Rounds:

Run 200m at FAST pace, 30 sec rest

Run 300m at FAST pace, 100m walk

Methodology:      Lactate Threshold           Total Distance:        3000m         Scoring:      WOD is for total time, minus the last 100m walk

WOD Notes–Maximize your recovery during the 30 second rest period, after the 200m interval. Take deep, easy breaths. Focus on getting your heart rate down. No sitting!

WOD Math—Your target pace in this workout is your mile PR pace! For example, if your mile PR is 6:40, you would target a 200m time of 50sec, and a 300m time of 75sec.

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

**Unless there’s precipitation or ice on the ground, we’ll be OUTSIDE. Otherwise, we’ll row it. Please be prepared for either scenario.

800m, rest 1:00, 500m

Rest 5:00

800m, rest 1:00, 500m

Rest 5:00

2 x 300m, 200m easy jog/row between intervals

2 x 200, 200m easy jog/row between intervals

Rest 4:00

800m, rest 1:00, 500m, DONE!

WOD Notes—Stay focused. These will be challenging intervals! Use your recovery time wisely, and check your watch at the midway of each interval. Pay close attention to how you’re feeling throughout. Use that assessment to gauge your efforts as well.

WOD Math—For this WOD, you’ll maintain your mile PR pace throughout.

Total (Run) Distance:      5700m      Methodology:      VO2 Max        Scoring:       WOD is for total time

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Announcements

1. UPDATE:  We’ve opted to postpone the mile time trials until the cold and inclement weather subsides a bit. We’ve been forced to the inside at least once per week lately, and we know many of you would prefer to have some more pavement time before we test again. So stay committed to the programming in the meantime–indoors or out. Its designed to keep your progress from stalling; and be ready for a mile TT coming up in the next few weeks!

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 1/1/17

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NEW YEAR…NEW OPPORTUNITIES!!!

WOW!!! Just thinking back on how far our program has come, and how much you all have achieved in this last year is…simply AMAZING!! We (your coaches) have a few things we’d like to share with you, as we begin this new year–together.

Image may contain: one or more people, people standing, shoes and outdoor From Coach BRice…

You are only as good as your efforts and goals. With 2017 upon us, the coaches at CFE encourage you to get out of your comfort zone, and come join us. I’ll leave you with this verse to ponder upon…

“For I am about to do something new.”–Isaiah 43:19

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From Coach Allison…

Why I am a fan of NY resolutions

2017. Clean slate, new start. I see so many opinions about how NY resolutions are dumb, stupid, unreasonable. To me, this feels like we are giving up on ourselves before we even attempt to start.

What good does that do?

I think NY resolutions are a great time to set goals. They don’t have to be unrealistic, unreasonable or unattainable. And, maybe they are something a simple as a mindset shift. For example: My 2016 NY resolution was to only have three bad days. Sure, I had some days that weren’t as good as others, but I always remembered that goal and when my day wasn’t going my way, I just changed my mindset.

Soooo, how does this apply to endurance? I hear all too often- I’m terrible at running, my endurance is awful…and on and on. To me, this is the same as NY resolutions being dumb, stupid, unreasonable.

How do you get better at running if you don’t run? Have you always been able to do double unders?

Hmmmm.

Next time you catch yourself saying “I’m terrible at running,” shift that mindset. Why don’t you give endurance a shot 1x a week? Or, maybe for you, its 1x every other week. Hey, it’s a start! Who knows? You might actually look forward to those WODs with running!

Here’s to 2017 and our resolutions! I hope some of you add endurance to those resolutions. You never know, it could be all the positivity you need for 2017! Cheers!

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From Coach Jen C…

Some days, you just need a little CFE back lot in your life.

Everything’s better with friends. Everything’s better with kindness. Everything’s better on the far side of a job well done.

At CFE, here is what I know for sure…

You will find all of those things, every single week, from every single coach, and every single athlete, every single time.

I cannot WAIT for another year full of victories and hard work with this group! I look forward to new faces, new PRs, new challenges, and knowing that all of you will be there–the back lot’s where it’s at. 🙂

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 LET’S MAKE 2017 THE BEST YEAR YET!!!

This Week’s WODs

*Cycle Q/Week 11 of 12*

Short Interval (Mon 5:30pm):   400m Time Trial!

Recover. Then…

“It’s Time.”

300m at *fast* pace, 200m jog

200m at *fast* pace, 200m jog

300m at faster pace, 200m jog

200m at faster pace, 200m jog

300m at FASTEST pace, 200m jog

200m at FASTEST pace, 200m jog

(No rest between any reps)

Methodology:         VO2 Max       Total Distance:       3700m          Scoring:       WOD is for total time

WOD Notes–The core of this workout is the 200m recovery jog! How fast can you jog, and create sufficient recovery to hit your progressively faster intervals? Come to this WOD with the mindset that you’ll succeed in doing so.

WOD Math—Set your *fast* starting pace for this workout at approx. 2 seconds/100m slower than your 1-mile PR pace. Aim to get faster and FASTER as you progress through this workout!

Long Interval (Thurs 5:30pm):   “21 Minutes”

Minute One:  12/9 Calories Assault Bike

Minute Two:  6 Burpee box-overs 24/20

Minute Three:  30 Double-unders

Repeat cycle for 21 minutes.

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Announcements

1. NEXT WEEK…800m and 1-mile time trial testing!

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 12/25

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This Week’s WODs

*Cycle Q/Week 10 of 12*

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

3 SETS:

6 x 200m at 1-mile PR pace w/ 100m easy recovery jog between reps

1 x 400m at 1-mile PR pace

10 seconds rest

200m easy recovery jog

Rest 3:00 between sets

Methodology:        VO2 Max      Total Distance:         7200m        Scoring:          Score each of your three sets separately

WOD Notes–here is your focus:  how fast can you jog, and still maintain your 200m and 400m times?

WOD Math—go to http://www.coolrunning.com to find your paces, based on your 1-mile PR time

Long Interval (Thurs 5:30pm):   “Cheese and Crackers”

1 x 1000m

3:00 rest

10 x 300m (100m jog, 150m sprint, 50m walk)

3:00 rest

1 x 1000m

WOD Notes—the core of this workout is the 10 x 300m. The 10×300 intervals are a continuous effort, the 50m walks are your rest. There is ZERO additional rest between the rounds of 300s. Enjoy! 🙂

WOD Math—go to http://www.coolrunning.com. The pace for the 1000m distance should be 1:00 slower than your 1-mile PR time.

Total (Run) Distance:          5000m         Methodology:         Lactate Threshold            Scoring:       WOD is for total time

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Announcements

1. NEXT WEEK…time trial testing begins!!!

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 12/18

Image result for christmas running  Merry Christmas, CFE!!!

This Week’s WODs

*Cycle Q/Week 9 of 12*

Short Interval (Mon 5:30pm):  “Polar Express”

RUN Option–3 SETS

300m run at easy pace, 12 jumping split lunges, 200m run at moderate pace, 10 jumping split lunges, 100m run at FAST pace, 8 jumping split lunges, 10 second sprint at MAX EFFORT pace

Rest 2:00 between sets

ROW Option–3 SETS

80 second row at easy pace, 8 max distance broad jumps, 60 second row at moderate pace, 6 max distance broad jumps, 40 second row at FAST pace, 4 max distance broad jumps, 20 second sprint row at MAX EFFORT pace

Rest 2:00 between sets

Methodology:       Speed/Strength Endurance       Total Distance:     Variable         Scoring:     WOD is for total time

*If the wind chill is ridiculous, we may move this WOD inside and row as an alternative. Be prepared for either scenario!

WOD Notes–Really push those paces! FEEL the difference! Ratchet up your efforts for each distance.

WOD Math—No math. Just progress through the pace to eventual max effort.

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Long Interval (Thurs 5:30pm):  “12 Days of Endurance”

12(0)  Double Unders (scaled 60 parallette jumps)

11  Calories Assault Bike or Rower (based on equipment availability)

10  OH lunges with 45/25lb plate

9  Jumping air squats

8  Burpees

7  Hand-release push-ups

6  DB Thrusters 40/25

5  KB SDHP 100/70

4  Pull-ups

3  TTB

2(00)m  Run

1  Muscle-up or Bar MU (scale 3 x CTB or chest-to-rings pull-ups)

WOD Notes—Athletes will perform 1 MU; then 200m run, 1 MU; then 3 TTB, 200m run, 1 MU and so on to 12.

WOD Math—Calculate how much you love this WOD, and then give a big THANK YOU to BRice for writing it! 🙂

Scoring:   WOD is for total time

CFE Christmas Run

Announcements

1. Don’t miss class on Thursday, 12/22!! Come dressed for Christmas! #jingleWOD

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 12/11

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This Week’s WODs

*Cycle Q/Week 8 of 12*

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

3 SETS:

800m, 1:00 rest, 400m

Rest 3:00 between sets

Methodology:     Lactate Threshold       Total Distance:      3600m         Scoring:      Score each of the three sets individually

WOD Notes–Your 400m speed needs to be consistent in every set. Your 800m speed should be slower than your 400m speed. Target an “easier” opening 800m speed and then get progressively faster.

WOD Math—Your 400m speed should be moderate; target a pace that is 2-3 second/100m slower than your 1 mile PR.

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

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

Part 1 

3 SETS:

300m run (or ROW*) at fast pace

30 sec air squats at slow recovery pace

30 sec rest after each set

Part 2

3 SETS:

200m run (or ROW*) at faster pace

30 sec of air squats at a slow recovery pace

60sec rest after each set

Part 3

3 SETS:

100m run (or ROW*) at MAX EFFORT

30 sec of air squats at a slow recovery pace

90 sec rest after each set

WOD Notes—The core of this WOD is the recovery air squats. No need to count your air squats. Start them as quickly as possible, following your run/row effort. Focus on getting control of your breathing and clearing that fatigue…actively!

WOD Math—Fast, Faster, FASTEST!

*If the wind chill is ridiculous, we may move this WOD inside and row as an alternative. Be prepared for either scenario!

Total (Run) Distance:      1800m          Methodology:       Speed Endurance          Scoring:       Score each of the three parts individually

CFE Christmasapp

Announcements

1. Don’t miss class on Thursday, 12/22!! We’ve got a sweet CFE Christmas WOD in store for you!!! #jingleWOD

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 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

cool 100

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.