Short Interval: 3-5 x 400M, Rest 2:00, hold within 3-5 Sec C2: 3-5x 500M, Rest 2:00, Hold 3-5sec Long Interval: 2-4 x1000M, Rest 3:00, hold within 3-5sec C2: 2-4 X1250M, Rest 3:00, hold within 3-5sec Class time reminders: Mon/Thurs 5PM and Tues/Thurs 10AM * Maggie and the 5PM Crew working the rope drills!
Monthly Archives: January 2012
Urban Orienteering Race, TONIGHT!
Just wanted to remind everyone of the Urban Orienteering Race tonight! Check-in is from 6:15-6:45 at Fire Station #1 – 730 E. Grand. $15/per person race day. Race Starts at 7 p.m. and with a map teams have 2 hours to find as many marked checkpoints on foot in downtown Springfield. More info: UrbanOrienteer.wordpress.com *BeContinue reading “Urban Orienteering Race, TONIGHT!”
Rest and Recovery
By Elizabeth Koch So, a common question that has come up recently with the start of our endurance group is how to add CFE into your current workout schedule. “So do I do the WOD first, then do endurance group? Should I skip the WOD and just run? Should I run and then do theContinue reading “Rest and Recovery”
Mark Creed and Coach Elizabeth’s “Figure 4” Running!
Both Mark and Elizabeth in these screen grabs from a video of their gait. In both you can see them hitting that “figure 4” pose we work on in drills. Elizabeth has a great lean with her gait, using gravity to help pull her forward…more efficient!
Check out the 3 part video on the “IT Band” and mobility.
This is the first of three parts. Really good to know. I’ve had a lot of runners ask me what to do about IT band issues…see what you think!
Workouts for week of January 23
Short Interval (Monday/Tuesday): 6-12 x 200m, 90 seconds rest. Maintain times between 3-5 seconds. (C2: 6-12 x 250m, 90 second rest. Maintain times between 3-5 seconds). Long Interval (Thursday): 3-6 x 800m, 2:30 rest. Maintain times between 3-5 seconds. (C2: 3-6 x 1000m, 2:00 rest. Maintain times between 3-5 seconds). Running form, runningContinue reading “Workouts for week of January 23”
Tuesday, 10 a.m. inside 10x250m
Mark Creed and I did the short intervals this morning on the rowers. IT WAS SO COLD!! 10x250m; with 2 minute rest in between. Followed up with tabata GHD’s. Despite the cold, come to CFE!
Workouts for the week of January 16
Here are our CFE workouts for this week! Short interval 10-12 x200M w/ 2 min rest; C2 10-12x 250M Long interval 3-6 x800M w/ 3 min rest; C2 3-6x1000M Post times to comments.
Coaches finally get their interval work in!
I met Melissa, Grant, and Dave Anderson at the gym today to get in my short interval work. We did 12x250m on the rowers with 2 min. rest in between. Ouch! My legs hurt.
Interested in attending a CFE Seminar?
CrossFit Springfield is being considered as a hosting site for a CrossFit Endurance Seminar. They would like to have at least 20 attendees. If you are interested in attending the 2-day seminar, please let me know here, or email me at: kristy@taylorads.com. The cost is $595 per person, and you do not have to beContinue reading “Interested in attending a CFE Seminar?”