One Tough Mudder

By Brian Rice

Team Honey Badger – CFS/CFE

Saturday, October 13th Bricks Off -Road Park Poplar Bluff, MO

Everyone knows how tough Crossfitters are  and here is our chance to represent at the  Tough Mudder in Poplar Bluff, MO this fall.  This hardcore 10-12 mile obstacle course was designed by British Special Forces and tests your all around strength, stamina, mental grit and most importantly, camaraderie, all things that we Crossfitters rock at!  As the leading company in the booming obstacle course industry, Tough Mudder has already challenged half a million inspiring participants worldwide and raised more than $2 Million dollars for the Wounded Warrior Project.  But Tough Mudder is more than an event, it’s a way of thinking. By running a Tough Mudder challenge, you’ll unlock a true sense of accomplishment, have a great time, and discover camaraderie with your fellow participants and friends.

I (Brian Rice) am putting a team together for the Tough Mudder and am hoping that the gym can all join one team (Team Honey Badger) and represent to the fullest.  Jason Reaves, Troy Caron and HOA Team- A Few Drinks In have already taken the plunge and signed up and many more have expressed interest from the gym and CFE classes, so I anticipate that this team will grow to 15 to 20 people as the event gets closer.  I have selected the noon start time for our team which will give us plenty of time to get there from Springfield on race day. Prices go up as the event gets closer so don’t delay on signing up. There will be a post-party sponsored by Dos Equis so maybe the Most Interesting Man in the World will be there,  let’s keep our fingers crossed! If you have any questions or need help signing up please contact Brain Rice at For more info about a Tough Mudder race go to

Here is all the info you need to get signed up for Team Honey Badger:

When: Saturday October 13th. 2012 Date: Saturday, October 13th (I selected a noon start time for Team Honey Badger)

Where: Bricks Off-Road Park Poplar Bluff, MO

Cost: $110 thru April 30; $125 thru July 31; and Final Entry fee is $150 thru August 6.  So the sooner you sign up the cheaper it is on your pocketbook.  There is no restriction on the amount of team members and you do get discounts as more participants join the team.   I have listed the discounts available below.

If You’re Team Includes:

6-10 members , you each get a $5 refund a few weeks after the event.

11+ members , you each get a $10 refund a few weeks after the event.

21+ members , you each get a $15 refund a few weeks after the event.

Military Discount

Current and former member of the US Military gets $15 discount.

How: To register for Team Honey Badger email me at and I will send you an invite to be on Team Honey Badger-CFS/CFE.  Once you receive the email use the password Honey, follow the instructions to pay the entry fee and join the team.

So are you one tough mudder? Join team Honey Badger and represent CF/CFE Springfield!

Have You Registered For the CFE Seminar?

Have you registered for the 2012 CrossFit Endurance Seminar being hosted right here in Springfield at our gym? Check out our CFE Seminar Tab for all the info you need to get registered for this awesome weekend with the CFE Staff.

 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. If you have any further questions contact Kristy at 

WOD’s For The Week of 3/26

He tears it up on the lifting platform...
Now Vincent Mhire owns it at CFE with beautiful Pose running form!

Short Interval (Mon 5pm, Tues 10AM): 6-8x200m rest 1:00 hold 2-3 sec (Compare times to 1/23/2012)

C2: 6-8x250m rest 1:00 hold effort 2-3 sec

Long Interval (Thurs 10AM, Thurs 5PM): 2-4 x1Mile rest 5:00 hold 5-10sec……… yep thats right hopefully we have better luck with the weather this week

C2: 2-4 x2000m rest 5:00 hold 5-10sec

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5K or 10K TT. This weekend is the Pitter Pat 5k and 10K. Checkout our Upcoming Events tab for more info. KT and I will be there, how about you?

****** For all you moms&dads out there…. there is now childcare available during KT’s 10AM Tues/Thurs class so come outside and enjoy the sunshine with us!

What is Pose Running and Why Do We Teach It?

By Kristy Taylor

Does this look familiar?  Read this great article by KT on Pose running and why its important.

At CrossFit Endurance Springfield, we teach the “Pose” running method.  The Pose Method looks at running as a technical skill of movement and believes it should be taught like one with its own theory, rules, practice exercises and more.  Aerobic conditioning can only take you so far, while an efficient movement is necessary to achieve maximal speed and distance.  Pose breaks running down into three simple parts: the running pose, the fall, and the pull.  

Pose –> Fall –> Pull. 

Even simpler, all you have to do to run is to change support from one leg to the other by pulling the support foot from the ground.  It sounds quite simple, but it takes a lot of practice to retrain your muscle memory to learn the movement, and to unlearn old habits of poor running form this is why we perform the drills we do on a consistent basis in class.

The four forces acting upon the body in movement are gravity, muscle elasticity, ground reaction and muscle contractions. When unbalanced these forces drive the body forward. A runner must create a constant state of unbalance to allow gravity to drive the body forward.  Running comes down to the ability of the runner to interact with gravity throughout the gait cycle and use gravity to move forward.  To break balance and fall forward the weight of the body must be on the ball of the foot (BOF) exactly like in barefoot running.  Landing on the toes or the heel is not as efficient as a BOF landing and sets runners up for a host of injury.

While it may be difficult to master, getting started running in the Pose technique is quite simple.  Your main goal, besides Pose–>Fall–>Pull, is to get your own body out of its way, and let gravity do all the work.  Here is a list of errors that occur from either trying too hard or from incorrect form.  And remember, pain is the body’s reminder that you’re doing something wrong, so don’t ignore what your feet and joints are telling you. 

Common Running Errors and How to Correct Them:

• Landing with the heel first – land on the ball of your foot (BOF).

• Heel strike with a straight leg – recipe for hurt knee and joints.

• Landing ahead of the body, aka over-striding – keep your general center of mass (GCM) in line with your BOF.

• Using quad muscles instead of the hamstrings (push off), and pulling the swing thigh and knee forward and up – pull the leg up with your hamstrings.

• Landing on the toes with the body behind landing/foot – land on your BOF in line with your GCM.

• Landing with stiff ankles/leg – relax the ankles and let them absorb the impact.

• “Active landing” – don’t place your foot on the ground, let it fall naturally with gravity

• Overall muscle tension – remember to stay loose, not rigid, even in your neck, back, and shoulders.

• Active push/toe off, straightening the leg to propel the body forward – there is no need to push off and strain the calf muscle, just fall forward and let gravity do the work.

• Holding the rear leg behind after leaving the support – allow the foot to drop back to the ground.

• Leaning the trunk sideways or forward – lean from the ankles, not your waist, unless you want lower back pain.

• Keeping the shoulders up and stiff – just relax!

• Arms pumping – keep elbows relaxed and back, with the thumbs alongside your ribs.

To stand in the Pose position:

First, stand in a springy S-shaped pose with bent knees and heels slightly off the ground.  Then, using your hamstring, pull one foot off the ground, ankle in line with the knee, maintaining balance.  This the Pose position, or “figure-4” the position you should always strive to be in when running.  Now, from the ankle and hips, lean forward, breaking the delicate balance.  Allow your raised foot to fall down with gravity’s help, landing on the ball of the foot, while simultaneously pulling your other foot off the ground with your hamstring.  The loss of balance and gravity’s assistance moved you forward, with very little muscle interference. 

You’ve just taken your first step in running in the Pose method!  Congrats!

  The Coaches as CF Endurance Springfield believe that running is a skill that must be practiced and perfected. We believe in the principles of Pose running technique and work with runners of all ability levels to improve their running form and efficiency. I highly recommend checking out the book, articles and discussions on for more information.  I also highly suggest attending CrossFit Endurance with a certified coach to ensure you’re properly running using the Pose method or consider attending the CFE Seminar in June. -kt

All information was taken from the “Pose Method of Running” book or a clinic manual, both written by Dr. Nicholas Romanov.

CFE WODS For the Week of 3/19

Pictured above:  Brian Rice at the start line about to race the The My Shamrox 5k this past Saturday.  Brian PR-d by over 2 minutes!  Pictured below: Fina and Angie at the start of The My Shamrox 15k that started 30 minutes before the 5k.  It was Angie’s first 15k!  Great job everyone!!! 

** The illusive mile repeats are this week! Remember everything we do in CFE is scalable just like inside the box. Don’t let them scare you off this week.

Short Interval (Mon 5pm, Tues 10AM): 4-6x400m rest 1:00 hold 2-3 sec (Compare times to 3/5/2012)

C2: 4-6x500m rest 1:00 hold effort 2-3 sec

Long Interval (Thurs 10AM, Thurs 5PM): 2-4 x1Mile rest 5:00 hold 5-10sec

C2: 2-4 x2000m rest 5:00 hold 5-10sec

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 2-4 x5K @ 90% of 5K TT pace Rest 5-10 min between, hold 2-3min. If you are following the long runs on the site and need help with this, talk to a coach.

Sumit Hot Yoga

By Melissa Wistrom and Uli Gulje

Cost of 1 hour and 20 minutes at Sumit Hot Yoga = $20

Cost of 1 hour and 20 minutes inside the mind of Uli Gulje = PRICELESS

When we lived in Seattle I had people ask me all the time to go to hot yoga.  Being ADD I would politely decline, as I assumed that I would be very bored.  I assumed very wrong.  I love hot yoga!  It is awesome.  I also love hot yoga at The Sumit.  The girls over there are our kind.  They are arms wide open, know your name, accepting, Jessi-like kinda girls.  If you decide after reading this to try it, I strongly suggest you try it at Sumit.

CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.  As Crossfitters I believe we are pretty good at all but two of these.  Can you guess which two?  We are busy people and when time is limited the two that are at the bottom of the list are balance and flexibility.  That is why I think it is a great idea to take some time out of our busy schedules and commit to do just that.  I was going to try to describe the experience of hot yoga for you, but then I read Uli’s blog and I knew I could not do a better job than him.  So here it is,  you are about to enter the mind of ULI. You have been warned!

Sweat raining monsoon-style down my forehead, I’m on my hands and knees, desperate for the mental clarity that will allow me to push forward. Humid claustrophobia slowly chokes me out as my vision blurs and I fear that at some point I may lose control of all muscle function, resulting in what may be me in a pile of my own piss. No house fire should have this kind of sway over me after nearly two decades in the fire service.
But this is no ordinary house fire; in fact it’s not a fire at all, except that my eyeballs are melting from the heat. This, as it turns out, is hot yoga, or as I’ve taken to calling it “hot yogurt”;  I don’t know, somehow that seems less ridiculous sounding. And it turns out that it’s just like exercising in a house fire, minus all the smoke and the random hoarders detritus.
I’ve been drug here by a friend who insists that it’s a nice balance to the workout regimen that is CrossFit. Just as intense as CrossFit, hot yoga encompasses everything I’m not good at: semi-nudity, excessive sweating, flexibility and dignity. I’m told that it’s good for purging all of the toxins that accumulate in your system, and I’m prone to believing it; I taste what I’m sure is a french fry from 1987 working its way through my system. I can’t keep up with all of these flexy, bendable people, and as a result, I look something like a dehydrated walrus on a beach, doing a complex mating dance, minus the seaweed. The friend who’s brought me here is chiseled like a damn Greek God, and by the hostile glares being shot my way from the lady next to me, she’s most agitated that she’s drawn the unenviable spot next to me, a heaving musk ox, as opposed to next to him, all sculpted and shit, cutting manly yoga moves with grace as I slip slide all over my leg hair.
This is supposed to be a spiritual experience, like sitting in the front row of a Shamu show at Sea World, except that instead of sea water, it’s sweat getting flung about, as we think about thrusting our hips out and letting go of all of our worries and having a heat stroke. At once, it’s liberating and emasculating. One moment, I’m folded over in half, attempting to twist my torso into a tourniquet, then next I’m down on my mat, imagining that this is how it feels to get slow roasted in a Crock-Pot, simmering in my own juices and hating myself at levels previously unimaginable. When the teacher, who looks like she bounces quarters off her abs as a sideshow act, opens up the door in a brief moment of mercy, I’m giddy with oxygen-deprived joy at the thought of a rush of air across my disgusting corpse. We’re nearing the end of this little hour and a half exile into slimy zen, and all the while I’m convincing myself that this is a good thing, this is going to help with hockey strength, with flexibility, with focus on the positive in my life.  I’m withering, praying for sweet release, my toes sweating in concert with the drool that is freely leaving my gaping mouth, my body in full revolt as if to say “what the HELL are you doing to us?”
I don’t know, body. I do know that in a half-hour you’re gonna feel a million times better. That long dormant french fry will be purged, our thoughts will focus less on the haters in this life, and we’ll find ourselves at the front desk, willingly signing up for another round of purification at 10,000 degrees.

Your CFE Coaches have been harping on you to perform your mobility work since we started this program. Hot yoga at the Sumit is a great way to work on your mobility, purge those pre-paleo french fries from 87′ and take some active recovery from  your CF/CFE workouts. Please stop in to the Sumit and give one of their classes a try, mention you are a CF/CFE athlete and they will give you 25% off. Info about their studio can be found by clicking on the link below.

Whiteboard Wednesday/Thursday :)

Great Whiteboard Wed video this week! Sorry I am late posting it. I LOVE what he has to say about fitness being a journey. I think we all get anxious to achieve things overnight in our CF/CFE journey but it is important to remember that we are on a journey with our athletic achievements and through smart training and good practice we will grow to achieve our goals and then set new ones. The other day I found my old CF journal from when I first started Crossfit in 2009. In the back of it I had a list of goals for myself. It has been two years since I wrote that list and I have achieve each one of those goals but what I realized is that I don’t have a new list. What are your goals? Do you have them written down? What are you doing in your training to achieve those goals?



CFE WOD’s for the week of 3/12


Short Interval (Mon 5pm, Tues 10AM): 6-12 x 300M Rest 1:00, Hold within 2-3sec

C2: 6-12x 375M Rest 1:00, Hold within 2-3 sec

Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x1200M Rest 3:00, Hold 3-5 sec

C2: 3-5x 1500M Rest 3:00, Hold 3-5 Sec

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 10Mile time trial. A time trial is an all out effort. Run like you are racing! This should be your only workout that day. Don’t forget your mobility work!!

Choosing The Right Shoe For You

By: Eric Johnson and Elizabeth Koch

Many of you have asked about running shoe recommendations, about types, brands etc. If you look around CF and CFE classes you will see all different types of shoes. The minimalist shoes have become very popular within the Crossfit community.  Our awesome friend Eric at Ultramax (FKA The Starting Block) made us this great video to help you better understand the new minimalist shoes and how to chose a shoe best suited for you. Ultramax offers free video gait analysis so check out the video below and head into Ultramax to have your gait analyzed and find the shoe that best suites you and your running needs. Click on the Ultramax logo below for more about Ultramax.

Warm-up and Cool Down


CFE features a video every Wednesday called “Whiteboard Wednesday” where they discuss a topic related to CF, CFE , training, mobility, nutrition etc. This Wednesday they bring up some great points about the importance of warming up and cooling down. Check it out!