CFE WOD’s for the Week of 2/27


***CFE Springfield AM & PM crew workin' some drills

Short Interval (Mon 5pm, Tues 10AM): 2-4 x200M Rest 1:00, hold 2-3 sec THEN 2-4x400M Rest 1:30, hold 2-3 sec.

C2: 2-4x250M Rest 1:00, hold 2-3 sec THEN 2-4x500M Rest 1:30, hold 2-3 sec.

Long Interval (Thurs 10AM, Thurs 5PM): 2-4x 1000M Rest 3:00, hold 3-5 sec (Compare times to 2/20/12)

C2: 2-4x 1250, Rest 3:00, hold 3-5 sec

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race): 5K or 10K TT (TT=time trial… an ALL out effort) The Saddlebrooke 5K&10K is this weekend, a great opportunity to run these distances for time. See Upcoming Events tab for more details.

Volunteers Needed!!!!!

Crossfit Endurance Springfield has been asked by Ultramax to help out at the My Sham Rox race on 3/17. If you are not planning on racing then consider volunteering. Here is the best part…. Ultramax has agreed to compensate anyone from CFE Springfield who volunteers with a $25 Ultramax gift card that can be used toward future race registration.   These are the volunteer slots UltraMax needs filled to earn your credit:

Registration/Packet Pickup on 3/16 from 2:30-7:30 PM

Registration/Packet Pickup on 3/17  from 5:45-7:30 AM

Course Marshals 3/17 at 6:45-9:30 AM (end times will vary based on placement on the course)

Aid Stations 3/17 at 7:00-9:30 AM (end times will vary)

Please email with your name , email, phone #, and slot you want to help with so I can forward it on to UltraMax and communicate with you on logistics, etc. prior to race day and/or packet pickup.

***For more info about the My Sham Rox read our Upcoming Race Info article and check out the Upcoming Events tab.

Upcoming Event

Downtown Dog Dash 5K/8K/ 1 Mile Fun Run

April 7th, 2012 8:30AM


Spring time days filled with green grass, sunshine, and the sound of lawnmowers seem like they are right around the corner!  For those of us who enjoy running, Spring and Summer brings extra excitement because it’s racing season! For some of us, 5K’s and 10K’s are our poison; others may be looking at half and full marathons.  For a few, it’s triathlon season! If you have never raced in a local race, we at CFE-Springfield want to really encourage you to choose a goal and go for it this year! CFE- Springfield was started to help athletes of all ability levels improve their running through better form and better training, and we want to encourage you to put that training to the test–and we have just the race for you!

April 7th is the Downtown Dog Dash 5K/8K and 1-mile fun run at ParkCentral Square. I encourage each of you to participate in this race, not only because I want to see you all put that training to the test, but also to support a few of our own! This race is being organized by our very own BAMF original, Jen Cochran, and the beautiful Chris Louzader from the early morning crew. Proceeds from the race will be benefiting the SAAF House Spay and Neuter Clinic, as well as our very own Wistrom Family Foundation.

All three races will start and finish at Park Central Square in downtown Springfield (see below for course maps). The cost of the race is $20 prior to race day and $25 on race day. This will be a dog-friendly race and any participating dog is eligible for a free microchip, courtesy of Dr. Ellen Ratcliff, who also happens to be a CrossFit Springfield Athlete!  For those of you who are bringing your game face and hoping for some bling around your neck at the end of the race, no worries. Prizes will be given to the overall winners of the 5K and 8K(male and female), 1st, 2nd and 3rd overall (male and female) in the 1-mile fun run, and 1st, 2nd and 3rd in each age division (male and female) for the 5K and 8K. Age divisions are as follows:  Under 8, 9-15, 16-25, 26-39, 40-59 and 60+. Prizes will include medals for all categories and sweet swag bags for the overall 5K and 8K male and female finishers. Don’t worry, all dogless runners will be given priority at the start line when the gun goes off. Aid stations will be provided along the course, as well as finish line snacks, including water, bananas, coffee and bagels. All runners and their 4-legged friends will be receiving a free t-shirt with your registration. Registration can be completed online at, locally at Ultramax, and at CrossFit Springfield (for your convenience I will be setting up an envelope by the endurance board in the back for you to drop your registration and payment inside of). Packet pick-up will be on April 5th at Ultramax from 3-6PM (take note, the 5th is a Thursday!), or you may choose to get your packet on race day.

Many of us have donated our money or participated in events that benefit the Wistrom Foundation, so you know this will be for a wonderful cause.  The Wistrom Family Foundation, created in July of 2002, provides pediatric oncology patients and their families with experiences that are presented in a safe, supportive, happy and medically sound environment. The Wistrom Foundation puts on several events throughout the year to include: Gridiron Gang Camp, Moms and Daughters, and the Christmas Round-Up for children who are battling cancer. These events are opportunities for these kids to have fun in an environment of warmth, compassion and laughter – a space in time to be just a child. To learn more about the Foundation click on the link below.

Our hope is that each one of you will participate in the Downtown Dog Dash on the 7th, not only to support our own community, but also to see how your training has progressed with CFE. For those of you who don’t wish to race, Jen is looking for volunteers to help out race day with registration, course marshaling, and at the finish line. If you are interested in volunteering your time or have any further questions about the race please email Jen C at

See you on April 7th!

8K Course Map

5K Course Map

1- Mile Fun Run Course Map 


Upcoming Race Info

My Sham Rox 15K and 5K

Saturday March 17, 2012

Start and finish at McBride Elementary

Racing season is fast approaching! I am going to start to post info about local races coming up that some of you may be interested in. Below is info about the upcoming My Sham Rox race put on by Ultramax. Post to comments if you plan to run so we can all know who to look for on race days. 

My Sham Rox 5K and 15K road race. Saturday March 17, 2012 at McBride Elementary.

-Start time is 7:30AM for the 15K and 8AM for the 5K

– Price is $45 for the 15K (before 3/5) $50 (prior to 3/17) and $55 on race-day. The 5K is $25 (prior to 3/5), $30 (prior to 3/17) and $35 on race day.

-Registration can be completed on-line at or stop by Ultramax (FKA the Starting Block)

• Overall & Age Division Award

• Post race snacks and drinks

• Finish Photos taken

• Keep your bib after the race for extended Ultramax Sports store discounts!

Runners may pick up packets at The Starting Block on Friday, March 16th, any time between 12:00 pm and 7:00 pm. Packets will also be available for pickup the morning of the race from 6:00 am until 7:15 am, for both the 15K and 5K. Be sure to get there early, as there were long lines last year! For My ShamRox, you are allowed to pick up packets for friends and/or family members.

For further info go to

Volunteers Needed!!!!!

Crossfit Endurance Springfield has been asked by Ultramax to help out at the race. If you are not planning on racing then consider volunteering. Here is the best part…. Ultramax has agreed to compensate anyone from CFE Springfield who volunteers with a $25 Ultramax gift card that can be used toward future race registration.   These are volunteer slots UltraMax needs filled to earn your credit:

Registration/Packet Pickup on 3/16 from 2:30-7:30 PM

Registration/Packet Pickup on 3/17  from 5:45-7:30 AM

Course Marshals 3/17 at 6:45-9:30 AM (end times will vary based on placement on the course)

Aid Stations 3/17 at 7:00-9:30 AM (end times will vary)

Please email with your name , email, phone #, and slot you want to help with so I can forward it on to UltraMax and communicate with you on logistics, etc. prior to race day and/or packet pickup.

I will be there  leading a CFE style group warm-up before  the race!!  -kt

CFE Workouts for the week of Feb 20th

Short Interval (Mon 5pm, Tues 10AM): 4-8x 400M Rest 1:30, hold 3-5sec (Compare times to 2/12/12)

C2: 4-6x 500M Rest 1:30, hold 3-5 sec

Long Interval (Thurs 10AM, Thurs 5PM): 2-4x 1000M Rest 3:00, hold 3-5 sec (Compare times to 1/29/12)

C2: 2-4x 1250, Rest 3:00, hold 3-5 sec

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race): 5K 0r 10K time trial – this is an all out effort, should be your only workout of the day.

* We have noticed a trend of fewer people on long interval day! Don’t let those longer distances scare you off!! Remember everything we do in Crossfit is scalable and this applies to CFE as well. If the long interval days are to long for you please come and the coaches will help you find a distance that is appropriate for you no matter what the workout is!


The Crossfit Endurance Seminar

The who, what, where, when and WHY

(CrossFit Endurance Seminar June 2-3, 2012 CrossFit Springfield Cost: $595)

Crossfit Springfield will be playing host to the folks at Crossfit Endurance on June 2nd and 3rd for the CFE Seminar. Many people have asked us what the seminar is about and what they can gain by attending. We are super excited to be bringing this extremely knowledgeable staff of both crossfitters and endurance athletes to our community to share their knowledge with us. Our hope is to draw attendance from both our community of local crossfitters as well as the local endurance community to learn all about the methodologies of CFE and learn about the importance of running as a skill. For those who may not be familiar with what Crossfit Endurance is all about, in a nutshell, CFE involves using high intensity interval training in conjunction with crossfit workouts to help athletes improve their stamina, speed, and cardiovascular endurance. CFE emphasizes the importance of good nutrition, mobility/flexibility training, and good running form (CFE advocates the POSE running method). The program emphasizes quality of training over quantity of training to help people reach their personal goals as efficiently as possible while minimizing the risk for injury.

  What is the Crossfit Endurance seminar?

The Endurance Seminar is a two day event that uses both class room instruction and practical exercises to educate participants. The seminar is led by a Crossfit Endurance Head Coach. The seminar will cover a variety of topics including nutrition/hydration strategies for endurance events, running as a skill, drills to improve running form, mobility work to address common running injuries, the reasoning behind using high intensity interval training (as opposed to more traditional long slow distance training), and coaching tips for developing CFE programs for athletes. The seminar includes analysis and feedback on participant’s running form. The weekend is full of current content that you will be able to apply immediately. You will walk (or run!) away with a refreshing perspective of how endurance training should be done. In short, it is a powerful weekend of getting faster, stronger and increasing overall fitness/performance.

Why you should come the CFE seminar (even if you are not an endurance athlete!)…

This introduction to CrossFit Endurance fundamentals is ideal for all coaches/trainers, all endurance athletes, and CrossFit athletes looking to shave WOD times or simply to fine tune you’re run mechanics. Many CrossFit athletes think of their clean and jerk as a skill that must be honed through drills, practice, evaluation and perfection. Those same athletes, however, are quick to ignore the importance of learning to run more efficiently. After all, running is something most of us have been doing all of our lives. How could we possibly get it wrong? The truth, however, is that running is a skill that needs to be developed – just like every other movement in crossfit. Running with bad form is, at  best, inefficient. At worst, running with bad form can result in serious injuries. All to often we as crossfit coaches hear our athletes say, “I suck at running”, “I hate running”, “ I don’t know how to run”. Rarely, however, do we see people doing anything to make their running better. Well… here is your opportunity to work on the skill of running. For two days this June you will have the opportunity to practice, evaluate and perfect your running form.

The seminar will also address strategies to prepare for endurance events. These include how to fuel for events (nutrition and hydration), how to taper for them, and how to recover afterwards. Although most people think of endurance events as being marathons or long course triathlons, the information about nutrition/hydration, tapering, and recovery are also applicable to weekend long Crossfit competitions (i.e. Crossfit Games, Heart of America, Battle for the Cup) where athletes engage in high intensity work for long periods of time over multiple days with little recovery. In other words, CFE will provide you with knowledge you can use to help prepare your body to handle the rigors of crossfit competitions.

Finally, the CFE seminar is helpful for coaches who want to help athletes improve their running form and prevent their clients from becoming injured. If you are already a Level One trainer the CFE Seminar is the perfect addition to your toolbox of knowledge that you can offer your athletes while coaching.

When and where is the Crossfit Endurance Seminar and how can I sign up….

The Crossfit Endurance Seminar will be held June 2nd and 3rd at Crossfit Springfield. The day will start promptly at 8AM and go until 4PM with a 1-hour lunch break in the middle. The cost of the seminar is $595. A $250 deposit will secure your spot in the course and you can continue to make payments until the seminar. Your balance must be paid in full three weeks before the seminar. There is a $100 discount for active duty military, fire, police and LEO. To receive the discount you must email the CFE staff ( to receive your discount code. They will need your name, branch, and rank and where you are serving. To register for the cert use the link below or the link provided in the right hand column.

Click on me to register for the CFE Seminar!

We are so excited to offer the Crossfit Endurance Seminar to Springfield and the surrounding communities. We hope that this helps answer your questions and we hope to see you in June! For further questions regarding the seminar contact Kristy Taylor at

* For the full article on the Crossfit Endurance Seminar see our “CF Endurance Seminar” tab

CFE Workouts for Week of February 13

TO: CFE Athletes

FROM: CFE Coaches

Will you be TOSH’s Valentine?

Love is in the air this week and how better to celebrate?  That’s right.  TOSH.  In CFE, we know how to get your heart racing!

Short Interval:  4-8 x 400m, rest 1:30.  Hold times between 3-5 seconds.

C2 Workout:  4-8 x 500m, rest 1:30.  Hold times between 3-5 seconds.

Long Interval:  3 Rounds of 200m, 400m, 600m.  Rest the exact amount of time it takes you to do each effort.  For example, if it takes you 35 seconds to run a 200m, you rest 35 seconds and then start your 400m.

C2 Workout:  3 Rounds 250m, 500m and 750m. Rest the exact amount of time it takes you to do each effort.

Long Run (NOT COACHED)- 5Miles at 85% of your 5K TT pace

Weather Policy:

All workouts will be performed outside at CFS unless there is inclimate weather. Inclimate weather will be defined as:

-Snow or ice on the ground in the CFS parking lot and surrounding streets.

-Wind chill below 30 degrees.

-Raining (more than just a sprinkle).

-Temp greater than 100 degrees.

In the event of inclimate weather we will move the workout inside to the rowers.  If the WOD that day involves the rowers the coach will find another interval/endurance-based workout to perform.

Jess Gallegos running during the competition at CrossFit TNT in St. Louis this weekend. Jess runs in the evening CFE group. The wod was 3 rope climbs and 2 mile run for scaled women.

Endurance Coach and CFS Owner Shares Her CF Story

By: Melissa Wistrom

My husband’s 9-year career in the NFL had just come to an end.  Our second child was 5 months old and we had recently moved across the country to live in Springfield, MO.  Why Springfield you ask?  Because that is where my husband’s brothers live.  We moved to Springfield to be close to my brother-in-laws, who are single and have no children.  I remember thinking, “Who am I going to call and ask about getting my hair fixed, a pediatrician, or more importantly a gynecologist?”  I know it sounds like small potatoes, but you try putting your feet into those cold metal stirrups and see if you think picking the right one is no big deal.  On a more serious note my marriage was not doing so well; in fact, it was in a really bad place.  So bad, in fact, that we had began to talk about divorce.  We were both lost in so many ways I can’t even begin to tell you.  One day while working out together at the YMCA a friend of ours overheard us fighting over what workout to do.  He suggested that we have his friend Jessi personally train us.  Immediately, we fell in love with the type of training we were doing.  But more importantly we fell in love with Jessi and Jeremy.  We thought so much of Jessi and Jeremy that it was not long after that we approached them and asked if they would consider letting us be their business partners.  We knew a little bit about Crossfit, believed that it was more than another workout trend, and knew that it was a very effective and proven method.  At the time, we had no idea that Crossfit would legitimize itself to be the sport it is today.  What we did know with 100% certainty was that Jessi and Jeremy were “GOOD HUMANS”.  We decided from the beginning that we were not investing in a business, or a concept, but we were going to in invest in two very “GOOD HUMANS”.

Crossfit in many ways saved us.  It helped us to establish roots here in Springfield.  The majority of the meaningful relationships I currently have came to life within the walls of Crossfit-Springfield.  I know our story is one of many.  I know many members of CFS have stories just like ours.  I also know that CFS has grown, but the only changes that have taken place are great ones.  With the addition of each new trainer and the addition of each and every new member, CFS has gone from two good humans to an entire community of good humans.  We choose whom to share our energy with.  The people and environment that surround us become extensions of our selves.  Without each other it is just another workout at the Y.  That is why Grant and I are so happy to choose every day to be with you.  We are proud to call Crossfit-Springfield our home.

As the community continues on this journey it is very exciting to see the addition of programs like crossfit endurance. Not only will it supplement and support our training as crossfiters, but we are also developing communities within the community.  I can’t wait to see what CFE will bring to the CFS table.

WOD’s for the week of February 6th

Short Interval: 4-6 x400M Rest 2:00, Hold 3-5 sec (Compare times to 1/30/12)

C2: 4-6x500M Rest 2:00, Hold 3-5 sec

Long Interval: 2-4x800M  TT*, Rest 5:00 (Compare times to 1/23/12)

C2: 2-4x 1000M TT, Rest 5:00

*TT= Time Trial. These are all out efforts with a nice long rest in-between. We want to see how fast you can run your 800…. we are going to set some benchmarks and crush some PR’s on this day 🙂

Long Run (NOT COACHED): 5K @ 85% of TT pace or for those of you who missed it last week go establish a 5K time. This is a tempo run, not an all out effort but rather an opportunity for you to put in some distance and also practice your pacing. From the CFE site regarding how to pace these tempo runs:

Kaitlin’s Percentage Converter for Tempo Efforts
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds=  52.8 minute 10K

These long runs are meant to but done on your own time perhaps on the weekend. Use the blog/FB to hook up with other runners to get your long runs in IF you want to add a long run to your training.

5 p.m. CFE – Vertical lean/hop drill:

Urban Orienteering Race Re-Cap!

Last weekend, I participated in The Urban Orienteering Race.  It was a no-pressure, really fun, and DIFFERENT kind of race.  There were no T-shirts or prizes.  Just pizza, and bragging rights.   I raced with two fellow Cross Fitters: Kathy Metz and Kara Wallace-Racz.  Plus, over 170 other registered racers.  

We started at 7 p.m. from Fire Station #1 with a map of labeled coordinates (the “Orienteering” part of the race).   As we made it to various points on the map, we had to answer a question that corresponded to the labeled coordinate to score points.  Here is an example of how it worked:  “How many bikes will fit in the bike rack on the outside of this building.”   Also mixed in?  Random trivia, movie quotes, Twilight facts, and audio clues.  All part of the points accumulation system, which would determine the race winners.

Kathy, Kara, and I (Team Honey Badger) started out strong, with a mission of getting as many coordinates as possible within our two hour time limit.  At one point we found The Monroe, a dorm on The MSU campus.  We made friends with Rashed (ra-sheed) outside the dorm.  We also figured out what pizza place was a sponsor at the MSU baseball field (The Pizza House, duh?).  At some point, we had a clue that took us to The Mud Lounge, where we decided it would be best to sit and drink, and answer random trivia questions for bonus points.  

As the watch edged closer to 9 p.m., the race cut-off, Kathy, Kara, and I were too far from Fire Station #1 to make it back.  So, we hitched a ride in a cab.  Not my proudest race moment, but FUN, nonetheless.

Obviously, we didn’t do the race for time, or distance…but several teams sure did.  One team clocked over 7 miles and answered most of the questions.  I talked with a newer runner on that team and said she had never ran over 7 miles in her life!   She added that doing it in this race made her believe that running was not as bad as she thought!

Race director, Eric Johnson, manager of Ultra Max Events (formally The Starting Block), was encouraged by the turnout and suggested that there might be another one in the summer.  Stay tuned for more information on that!

Good job to everyone who tried this race and had miles and miles of fun while racing!  Have a good run!  -KT

Team “Honey Badger” with Rashed!

Team “Guys on a Buffalo and a Gal” having madcrazy fun at the Urban Orienteering race, despite moseying the whole time.  80’s trivia saved the day.

Team “Look for Us in the Middle”, sharing a cookie for bonus points!