***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.
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 firstname.lastname@example.org 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.