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.

11 thoughts on “CFE WOD’s for the Week of 2/27

  1. Monday night runners… here are the times I had. Post to comments your times if I missed you. Good work on the 200’s, 400’s and those L-sits.
    Daniel 38 37 1:32 1:35
    Jess 44 44 43 44 1:37 1:45 1:41
    Barbra 40 41 42 1:36 1:40 1:39
    Kim 54 54 58 2:22 2:20
    Brian 43 45 46 1:41 1:37
    Jason 37 38 40 1:32 1:33 1:34
    Jamie 38 38 1:41 1:34
    Abby 45 47 48 1:52 1:47 1:45
    Beth 50 50 52 1:58 2:02


  2. Nice work 10 a.m. class! Nice to see some new faces!! Went over the pose method again, lean drills, lean with hops drills, over-exaggerated hamstring pulls…then: 4×200, 1:00 rests; then 2×400, 1:30 rests…hold 3-5 sec.

    Libba: 43/43/42.5/43/1:29/1:30
    Paul: 43/43/43/43/1:50/1:55

    Enjoyed some sweet “rolling-out” and stretching afterwards!

    Elizabeth and I put in the time at noon:
    4×200’s, 1 min. rest; 4×400’s, 1:30 rest…hold 3-5 sec.

    Elizabeth: 36/39/39/40/1:28/1:28/1:28/1:28
    KT: 38/40/39/41/1:41/1:39/1:38/1:36


  3. Anyone interested in running the Saddlebrooke 5K/10K this weekend lets meet at the gym at 6:45AM to carpool. Post to comments if you are planning on attending. If you have one of the old CF running t-shirts wear it, if not hold tight we are in the works of getting some new and awesome ones soon!


  4. Nice work at 10 a.m. Long interval day!

    Dan, Jen and Brian!

    1000m warmup with dynamic warm-up and drills
    4x1000m with 3:00 rests; hold times 3-5 seconds

    Jen: 6:02/5:45/5:50/5:58
    Dan: 4:55/4:47/4:55/4:40
    Brian: 4:43/4:39/4:54/–


  5. Thurs PM crew here are your 2-4x 1K times. Good work guys.

    Bradley 5:20 5:25 5:18 5:27
    Kim 5:53 6:06 6:14
    Leslie 4:45 4:43
    Jess 5:15 5:29 5:40
    Troy 3:59 4:01 4:02 3:57
    Amy 3:59 4:01 4:01 3:57
    Abby 5:01 5:07
    Beth 5:34 5:35 5:29

    Click on the above link “Compare times to 2/20/12” to compare your times from the last time we did 2-4×1000


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