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.

8 thoughts on “CFE WODS For the Week of 3/19

  1. Great job by Angie and Fina.  Angie good work in the 15K. Must have been the new shoes.  Fina awesome run this past weekend.  I must note she finished first in her age division also. 
    I want to thank the coaches of CFE for taking the initiative and time to implement the endurance class.  When we did the warm up run I was always the last one from the run and dreaded WOD’s with running.  Now I actually look forward to it. 
    Cross Fit Endurance at Springfield gets an A+ from me in increasing awareness in my running form and performance in the daily WOD’s. 
    Even though I did set my PR this past weekend it wouldn’t be possible without CFE and support from my Endurance peeps.  You should get as much credit for this as myself.
    Next goal: 10K here I come.


  2. Congrats to all my runners this past weekend at My ShamRox! I am so sorry I was not there to support you guys, I came down with the flu the night before the race.
    I am super proud to hear about all the success people are having with their running lately, PR’s in times, distances and most importantly having more fun with running. If you missed My ShamRox this past weekend, check out our Upcoming Events tab for info on more local races to test your CFE skills out on and represent CFS. Coming up next is the Pitter Pat on March 31st.
    Hope you guys had a good workout with Chad tonight. I am in Utah hangin with the fam in the cold and snow. I will be back for mile repeats on Thursday though 🙂


  3. Tuesday 10 a.m.
    400m warm-up, 400mx4, rest 1:00; try to hold times 2-3 seconds
    Had a bunch of new to CFE runners this morning so we focused a lot on form and only ran 4 intervals.
    Crystal: 2:00/2:02/2:08/2:12
    Eli: 1:54/1:42/1:43/1:42
    Cindy: 2:04/1:43/1:52/1:55
    Natasha: 2:00/1:35/1:37/1:39
    Caroline: 2:20/-/2:29/-
    Jenny: 2:00/1:42/1:48/1:51
    Vincent : (scaled to 50m): :32/:31

    Did some quad “smashing”post-run…OUCH!

    Nice job everyone!


  4. My legs were beat on Monday, so I didn’t make it to group that night, but I did do my short intervals last night (Wed.) in lieu of tearing up my hands doing pull-ups in the WOD, because I had a feeling we were going to see them in 12.5 (and I was right!)

    I did 5 x 400m on the treadmill (stupid rain!!) with 1:00 rest
    1:43, 1:42, 1:41, 1:40, 1:42

    This morning I ran my long run for the 1/2 marathon training that Karen H. has peer pressured me into:
    5 miles at 85% of my 5K TT pace. Proud to say I was right on the money for the overall pace.


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