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)

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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/

 

 

 

 

 

 

 

 

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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)

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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)

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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

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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!

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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.

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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

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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. 😉

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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!

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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

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WODs for the Week of 10/7/18

It’s Officially FALL! That Can Only Mean One Thing…Dogwood Canyon Awaits!!!

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Dogwood Canyon 15k/25k/50k

November 10-11 (That’s FIVE Weeks!)

Starting THIS week, we’re presenting the Weekly Dogwood Challenge! 

Complete the following short WOD on your own time, and post your results to the Crossfit Running FB Page! 

Dogwood Tabata–Assault Bike (For total calories):

Minutes 1-3: Moderate pace

Minutes 3-7: Alternate MAX EFFORT 20 seconds/EASY 10 seconds (8 rounds)

Minutes 7-8: Easy pace

Minutes 8-9:30: Moderate pace

Minutes 9:30-10: MAX EFFORT

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Short Interval (Monday 5:30pm): “The (Dogwood) Hills Are Alive!”

3 x MAX EFFORT hill sprints, walkback down the hill to recover after each

Run 10 minutes at a moderate pace

Rest 1:00

3 x MAX EFFORT hill sprints, walkback down the hill to recover after each

DONE!

WOD Notes:  This WOD will be performed on the roadway directly in front of CFS. Begin at the base of the hill, near the gas station (adjacent to Classic Rock front entrance). Sprint UP the hill (toward SkyZone), ending at the stop sign. Turn around and walk back DOWN the hill to recover. Once you reach the bottom of the hill, turn around and begin your next sprint. Once you complete the walking recovery from your third sprint, run at a moderate pace (out and back) so that you have returned to the base of the hill to begin your next set of sprints by the time 10 minutes is up.

*SAFETY NOTE: Sprint UP the hill on the left side of the street. Cross the street and walk back DOWN on the right side (i.e. runners on the left side of the street, walkers on the right).

Methodology:    Speed/Strength Endurance    Total Distance:   Variable    Scoring:   Time each of your six hill sprints separately.

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

2 x 800m at moderate pace, rest 1:00 between intervals

1 x 1600m at easy pace (no looking at watch until finished)

Rest 1:00

4 x 400m at fast moderate pace, rest 45 seconds between intervals

1 x 800m at easy pace (no looking at watch until finished)

Rest 45 seconds

6 x 200m at faster moderate pace, rest 30 seconds between intervals

1 x 400m in 2:00 (no looking at watch until finished)

Rest 30 seconds

8 x 100m FASTEST moderate pace, rest 15 seconds between intervals

1 x 200m at easy pace (no looking at watch until finished)

DONE!

WOD Pacing:   The EASY pace intervals are the focus of this workout. The easy pace should feel comfortable and easy to maintain. The easy pace is picked PRIOR to starting the workout, and must be the same for the 1600m, 800m, 400m, and 200m intervals.

**Easy Pace Penalty:  You owe one burpee for every second you miss (faster OR slower) the targeted finishing time for each interval. You must state your intended targeted finishing time prior to the start of the workout. 

Methodology:   Lactate Threshold    Total Distance:   8200m      Scoring:   WOD is for total time

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Keeping the Back Lot Warm for Ya, BRice!!! 🙂

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WODs for the Week of 9/30/18

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CrossFit Springfield Endurance IS…

Community, Heart, Love, Perseverance

We ARE…Family

#TeamBRice #OnwardandUpward

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Coach Allison and I want to welcome all of our peeps to share in a Pre-WOD huddle and prayer for our friend, teammate, mentor, and best pal…Coach BRice…

Tomorrow (Monday) 10/1 at 5:30PM sharp on the CFS Back Lot.

We’ll have a quick huddle and “Get Well Soon, Pal!” rally and prayer, then we’ll follow it up with the most PERFECT WOD to get BRice feeling better and ready to get back to his pals at CFS! 😉

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WOD for Monday 10/1/18 (5:30PM)

“Secretly Loves Dogs” PARTNER WOD

Buy-In:  40m tire flip

Then, 30-minute AMRAP:

1-2-3-4-5-6-7…and so on, reps of the following:

Toes to bar

Burpee pull-ups

Parallette push-ups

One partner chips away at reps, while the other partner runs to the 400m mark–from the rig and back. On the way back, go up the ramp into the back of the gym, and return to the rig via the back door stairs. Tag your partner, and pick up where they left off in the rep scheme.

Scoring:  Record total distance and total reps achieved.

#itstrue #hedoeslovedogs #arf  

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Best. Teammates. Ever.

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One last thing, BRice…your favorite song

We’ll be waiting for you on the back lot, pal! 

We love you, 

Jen C and Allison

 

WODS for the Week of 9.23.2018: HOA Week and WODS for the Week.

Heart of America Competition is here!

Flashback Pictured from Left to Right: Ronna Heppner; Coach Brian Rice (on floor celebrating); Clift Cox; Shawn Freeman; Kathy Metz; and Barb Wallace (Team GeriatRX)

September 28-30 the Heart of America Competition will be in play at the Springfield Expo Center.  Please join the Crossfit Springfield community and cheer on our athletes and all of the athletes that will be competing.

Thursday, September 27 at Springfield Expo Center

Early Team Check-In: 5:30-7:30pm
Final Judges Clinic: 6:00pm-7:00pm

Friday, September 28 at Springfield Expo Center

Team Check-In: 10:00am-2:00pm
Mandatory Athlete Briefing 1:00pm
Opening Ceremony: 1:45pm

Welcome by HOA Director Jeremy Mhire, Invocation, Presentation of the Colors, National Anthem by Rachael Snow)

Event Kick-Off | First Scaled Heat for Event 1 Begins 2:30pm, Masters 4:40pm, RX 5:45pm*, Event 2 Begins at 7:15pm

Saturday, September 29 at Springfield Expo Center

Athlete Briefing for Saturday Events: 7:15am
HOA 2018: 8:00am-9:00pm*

Sunday, September 30 at Springfield Expo Center

Athlete Briefing for Sunday Events: 7:15am
HOA 2018: 8:00am-3:30pm
Closing Ceremony: 4:00pm

*Event and Heat Times are Subject to Change

Site Link:

https://heartofamericacompetition.com/

WODS for the Week of 9.23.2018

We will be operating as is this week since the gym will be available for normal use and HOA isn’t at the facility this week.

Short Interval 9.24.2018 @5:30 pm

fifty 50

Workout Description:

Five Rounds:

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

(Each round is 400 meters total)

Rest 3:00 between sets.

Workout Detail:

Your focus is FAST, RECOVER, REPEAT!

Your Pace:

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.

Your Score:

The wod will be for total time.

Methodology:   Speed    Total Distance:      2000m=1.243 miles.

Long Interval 9.27.2018 @5:30 pm

scrunchy

 

Workout Description:

4 Rounds:

500m, rest 50 seconds;

400m, rest 40 seconds;

300m. Done. Go into your 3:00 minute rest.

Rest 3:00 between sets

Workout Detail:

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

Your Pace:

Target a pace for each interval that is about 2-3 sec/100m slower than your 1-mile PR pace.  This will be a moderate pace workout.  Focus on hitting those paces with the short recovery period.

Your Score:

The wod will have four separate scores.  You will score each round separately.

Methodology:   Lactate Threshold    Total Distance:      4800m= 2.982582 miles

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