WOD’s for The Week of 5/28

* CF Springfield’s very best represent at Regionals last weekend in Chicago!

Short Interval (Mon 5pm, Tues 10AM):  6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30  (This workout consists of 3 sets: 6:00, 4:00 and 2:00.  The athlete will perform 100m sprints every 0:30 for 6:00, rest 3:00, and then continue on with sets of 4:00 and 2:00. If the athlete finishes 100m in 20s then the athlete will have 10s of rest.) (Compare to 4/9/2012)

C2: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30

Long Interval (Thurs 10AM, Thurs 5PM): 6 x 800M TT, 3:00 off (This workout is originally written as 3:00 TT with a 3:00 rest. Scale the distance to something that will take you approx 3:00 to complete, make it challenging!)

C2: 6 x (3:00 TT, 3:00 off)

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):  8M @ 85% of 10M TT pace

* This weekend June 2nd and 3rd is the Crossfit Endurance Seminar being hosted by US! If you have been thinking about signing up for this awesome weekend of all things endurance get signed up NOW, time is running out.

Get off the beaten path!

                                                                                          By Kristy Taylor

Ron Bogart hitting the trails at Dogwood Canyon

Wanna hit the trails this year?  Here are some great places to get off the beaten path!

Lake Springfield Trail Head at the Boathouse officially begins and ends at the trailhead located at the east end of Lake Springfield Park near the boat launch. Along this 1.40 mile woodchip trail, are quarter mile trail markers showing the mileage in both directions back to the trailhead.  http://www.parkboard.org/lake_springfield/index.htm

The Nature Center – 3 miles of groomed trails – Missouri Department of Conservation. No bicycles, skates, pets.  Great for trail running and hiking.  Mix of wood chips and pavement. Running hours vary.  Check: www.MissouriConservation.org/2360. Trailhead: Off Hwy. US 60 East (James River Freeway) take south Glenstone along Hwy 60 southeast to Nature Center.

Wilson’s Creek National Battlefield has a 4.9 mile paved tour road great for bicycles, or on foot. There are five trails off the tour road for individual exploration, varying in length from 1/4 to 3/4 of a mile. A 7-mile trail system for horseback riding and hiking is accessible from the tour road.  For directions visit: http://www.nps.gov/wicr/index.htm.

The Busiek State Forest and Wildlife Conservation Area is located 14 miles north of Branson and covers 2,505 acres of steep, rocky hills and gravel bottom creeks.  Visitors may take self-guided hikes on 5 miles of nature trails. Biking and horseback riding are available on vehicle roads and in designated areas. There’s also an unattended public shooting range.

Frisco Highline Trail – 35 miles – National Recreation Trail.  This is Missouri’s second longest Rail-Trail, connecting Springfield to Bolivar, 35 miles. Surface is compact crushed gravel, similar to the Katy Trail. Hybrid tires work best on the unpaved sections, but mountain and road bikes are fine, too. Two sections of the trail are paved: 4 miles in Bolivar, and 8 miles from Springfield to Willard. Trailhead parking lots are located in Springfield, Willard, Walnut Grove, Wishart and Bolivar. www.friscohighlinetrail.org

Galloway Creek Greenway – 6 miles – National Recreation Trail.  Runs north-south in southeast Springfield, from Pershing Middle School to Nature Center and Old Iron Bridge.  (Nature Center does NOT allow bikes or dogs onto their trails.)

South Creek Greenway – 8 miles – National Recreation Trail.  Runs east-west through the middle of Springfield, starting at McDaniel Park Trailhead at National & Sunset, linking Nathanael Greene Park/Close Memorial Park, Botanical Center, Japanese Gardens, Horton Smith Golf Course, Carver Middle School and many neighborhoods. Experience the overlook from the Kansas Expressway overpass.

South Dry Sac Greenway – 3 miles total.  Lost Hill Park Trailhead is on Grant Avenue, north of Hillcrest High School. Two short but nice sections are open: 1 mile connecting to the east side of Ritter Springs Park, and the 1-mile section from Lost Hill to Truman Elementary School. (Eventually to Valley Water Mill.)

Ward Branch Greenway – 3 miles total.  There are currently two sections of this trail: one mile in Shadowood Subdivision, from Twin Oaks Substation to the Library Center on south Campbell (goes under Campbell), and nearly two miles from Wanda Gray School to Rivercut. There is hope for connection.

James River Greenway – 2 miles.  The first mile of this trail connects to Galloway Creek Greenway, west of the old iron James River bridge. The north end of the trail currently connects to Gasconade Road, which crosses back over Highway 65. The trail is planned to head north up the James River.

James River Water Trail (on the river) – 6 miles. Not for hiking and biking, but for canoeing and kayaking! Yes, the river: a 6-mile route on the James River from Joe Crighton Access to Lake Springfield marina. The river is a wonderful resource, in our backyard! It’s fun to float, terrific urban wildlife habitat, and a vital water source for drinking and living. Canoes and kayaks can be rented spring to fall at Lake Springfield Park, North Shore Access (417) 891-1550.

Jordan Creek Greenway – 2 miles.  Current open sections are: from Smith Park to OTC, and through Jordan Valley Park to Jefferson Avenue. This trail is planned to continue it’s way southwesterly, eventually under Chestnut Expressway, then through the planned West Meadows part of Jordan Valley Park, and on to connect with Wilson’s Creek Greenway and eventually South Creek Greenway.

Wilson’s Creek Greenway – 2 miles. There are two miles of trail, with Rutledge-Wilson Farm Park as its trailhead. There is also another short section between the Cruse Dog Park and Ewing Park. Construction is underway to extend the trail a mile to the southwest.

Sac River Mountain Bike Trail – 8 miles dirt singletrack.  This 300-acre Springfield-Greene County city park offers over 8 miles of interconnecting single-track trail through the woods in northwest Springfield. Built by volunteers in 1996, it’s popular with mountain bikers from beginner to advanced, and for running, and hiking. Area perimeter is about 2 miles. Trailhead’s off Highway 13, three miles north of I-44. Watch for the brown highway sign marking westbound turn onto an un-named road.

Branson/Lakes Area Chamber of Commerce and CVB suggest:

For a beautiful hike, check out Lakeside Forest Wilderness Area. This 130-acre park boasts trails that range from mild to strenuous, a waterfall, cave and overlooks to Lake Taneycomo. Hours are daily from 7 a.m. to 7 p.m. in the summer.  It’s located on Fall Creek Road just two blocks south of Missouri 76, not far from the Dixie Stampede.

Dogwood Canyon Nature Park sprawls across the Missouri-Arkansas border, just south of Branson, MO. The entrance is located on Missouri Highway 86, approximately 16 miles west of U.S. Highway 65. http://www.dogwoodcanyon.org

A more strenuous option is the Ruth and Paul Henning Conservation Area on the west side of Branson on Missouri 76, .75 mile west of the Missouri 376-Missouri 76 intersection. The 1,534-acre, mostly forested area includes hiking trails, White River Balds Natural Area and Roark Creek. There are steep hills covered with typical upland oak and hickory forest.

If you enjoy mountain biking, the White River Valley Trail System at Table Rock State Park is the best single trail in the area and good for moderate to beginners.

Let us know in the comments if you try one or more of these!  And, if you have a favorite I didn’t mention, report in!

Watch out for spider webs out there. 😉

Have a good run!


WODs for the Week of 5/21


Congratulations to all of our CFS members who represented this weekend in Chicago at the North Central Regionals. Congrats also to CFS Endurance members who participated in the Joplin 1/2 Marathon this weekend. Way to represent CFE ladies!


Short Interval (Mon 5pm, Tues 10AM): 10x30sec max effort, Rest 2:00 post distance to comments

C2: 10x30sec max effort, Rest 2:00

Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort

C2: 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort

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): 2miles at 5K TT pace

WOD’s for the Week of 5/14

Alright CFE-Springfield, the t-shirts are ready for order! See the above pic for your choices. You can print your order form off the site by clicking on the following link:  CFE Order Form , or you can find order forms in the back of the gym where we meet for CFE. We will provide an envelope to place your order form and money on the bulletin board next the the white board. Please place cash or check attached to your order form in the envelope. Checks can be made out to Kristy Taylor .  Your orders must be placed no later than Monday May 21st. We will be picking up the envelope Monday morning, no late orders will be accepted. So hurry up and get your CFE shirt and start representing this summer!

Short Interval (Mon 5pm, Tues 10AM): 8x150M with 10sec rest. This workout is intended to replicate a Tabata style workout of 8x20sec of work, 10 sec of rest. These will be all out efforts each time. If done correctly this workout although very short is a tough workout. GO HARD!

C2:   8 x 150M with 10 sec rest

Long Interval (Thurs 10AM, Thurs 5PM): 5x800M hold 3-5sec or foul. Rest 3:00. Foul= 60sec squat hold followed by 25 burpees for time, so there is some big incentive to really work on your pacing. If your intervals are outside of the 3-5 sec window you will perform one round of  the foul following the completion of the WOD.

C2: 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts. See above for foul.

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 TT

Karen Shares her 1/2 Marathon Story

By Karen Harris

I started running in December of 2010 and have been chasing my ever-evolving goals since! Making goals that are attainable is key for me, as I want to be able to relish in success as I continue on my journey. My first goal in my running journey was simply to show up and “run” on a regular basis.  There were people willing to run with me, so I was determined to run with them.  My first goal was to run a 5K…the WHOLE thing.

My next goal?  A half-marathon!  I wanted it to be memorable, so I picked one that sounded fun…the Disney Half!  I thought about making Bass Pro my first half, but with HOA being the same weekend, I had to make a choice, and I chose HOA! Following HOA, I began my training for Disney. The biggest question I had was, “how would I train working a full time job and keeping up with my family and other obligations?”  I structured my training using the CF WODs at the gym and CrossFit Endurance , incorporating a short interval day, long interval day and one long run per week.

When it came time for my race I was invited to attend a pre-race event available to a select few athletes. It involved a group run around Epcot with Jeff Galloway, Rachel Booth (3 time Disney half marathon winner)  and Olympic long distance runner Suzy Favor Hamilton. Our run concluded with a motivational chat with these amazing athletes. This was just the boost I needed to propel myself into race weekend.

Running the majority of Disney races means getting up VERY early. Trying to get to bed was a challenge, it’s hard to sleep when you are thinking about all of the “what ifs” of a race. I finally got to sleep and before I knew it, it was 2:30, yes AM!  I got up, got dressed and made my run tested breakfast.  I was then taken by my super awesome Dad to catch the shuttle bus to the start area.

Through a Disney Facebook group I joined online, I  connected with another runner who was in my corral, we had talked strategy and decided we would run together. For the Princess Half marathon, you run from Epcot to Magic Kingdom and back to Epcot. This race is for females primarily, there were men who raced but they did not receive medals.  At 6:15AM myself and the other runner of Corral E were set off running to the sound of fireworks.  We wanted to make sure that we didn’t go out too fast, pacing yourself is key on a long race.  Thinking of a long run in  5K intervals makes it seem less intimidating…. unless of course as you are completing the first 5K of your race and you see the leader coming around mile 10 already, yes that really happen and yes, she started the race about 30 minutes ahead of us.

During a Disney race they have character stops along the race course and you can stop and take pictures with the characters if you choose. However, there is a 16 minute per mile race cap to be mindful of . I was dressed as the Queen of Hearts and Amy was dressed as Rapunzel, so we decided we would stop for those two characters.  Disney has plenty of fluid stations along the course as well as a “nourishment table” which I declined since I had been training without it. We ran into Magic Kingdom, down Main Street through LOTS of cheering spectators, through Cinderella’s castle and out the other side of the park. Running in the parks is an emotional experience, as if running your very first race is not enough.  At Mile 7, they were blasting Kelly Clarkson’s “Stronger”.  This was just the push I needed. I felt good at this point, I told myself  “you have less to go than you have already gone”.

At miles 10 & 11 you run up and over an overpass and start to descend back towards Epcot, and you know you are almost there.  My Mom’s cousin was at mile 12.5 cheering us to the finish where my parents and girls were. Seeing them and hearing them cheer with admiration was totally cool for me.  We sprinted from the 13 mile marker all the way to the finish-line. I crossed the line in disbelief, I had just run an ENTIRE half marathon. I have now run a distance that many athletes who I think are much stronger and  in much better shape say is too hard or too far. That day was a victory for me, something that began some 15 months before.

Immediately following Disney, my dad told me that there was a half marathon in Atlanta  that would be occurring while I was already planning to be in Atlanta. Since I enjoyed the first race,I thought, “why not try another one?”  After all, the training is the hardest part. So 3 weeks after I completed Disney, I completed the Publix Georgia Half marathon in downtown Atlanta.

I have now completed  3 half marathons. Some things I have learned so far are: 1. Each race is different; 2. Some races have lots of people to cheer you on (Disney), while some have very few (Frisco trails);  3. The conditions are not always what you expect and your equipment may not preform as predicted (my iPod quit working half way through the Frisco race.); 4. The thing that will get you to the finish line is yourself and your determination to finish.

Recently, I have joined a friend in her quest to complete 12 races (5K or longer) in 2012 and the Frisco Trails 1/2  marks my 6th race in this journey. I am looking forward to my 7th race and next half marathon in Joplin in less than 3 weeks.

I have learned that there are many people who are there to support us as runners, but the most important person is yourself.  Running the Disney 1/2 and racing in general is an experience that  I could go on-and-on about it. If you are thinking about it and want more details, I’ll gladly share.

WOD’s for the Week of 5/7

Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2:  500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000M 3:00 rest, 1200M

C2:  1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

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): 5mile TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

Bacon Tutus and Jumping Through Fire?! Must be a Warrior Dash Recap!

By:  Warrior Mom, Amy Hietter

No one has ever said to me, “Amy, great job changing those dirty diapers today!” or, “Way to clean up all that baby vomit! Good work!”  Being a mom is not glamorous.  It’s gritty and tough.  When asked if I wanted to run the Warrior Dash in Dallas TX, I thought to myself… running through fire, crawling under barbed wire, swimming through mud…it couldn’t be that much different than spending a day with my 15-month old daughter!!

So I packed my suitcase and headed to Dallas, in what would be my first trip EVER without my child, my first girls weekend in years, and my first Warrior Dash.  I have been running and training at Crossfit Springfield for almost exactly a year to the day.  My Crossfit “family” has become just as important to me as the workouts.  I have made such amazing friends in the last year, and I was delighted to spend so much time with Crossfit ladies, Kristy Taylor, and Amanda Nevill.

The race was awesome. The event had a giant stage set up at the starting line with bands and go-go dancers.  People were everywhere…over 13,000 people competed in the event over the course of two days.  The route was 3.24 miles, included 15 obstacles and lots of mud.  Amanda, Kristy, and I ran together and cheered each other on.  I’m not really sure how we finished and I’m not too concerned.  You know you are a Crossfitter when you finish the Warrior Dash and want to sneak in line with another heat and do it again!  We didn’t do it…but maybe next time?

In addition to the race, there was also a costume contest!  There is a time and a place for glittery-foam-bacon-tutus.  And?  I found it.  I normally take my workouts pretty seriously…but sometimes it feels so damn good to be silly.  To me it feels good to put on a crazy outfit.  It feels good to dance to Bohemian Rhapsody with my friends at the starting line of a race.  It feels good to run through mud puddles with a bunch of strangers.  And, it feels good to cross the finish line with friends.

We all survived the Warrior Dash!  I love the sense of accomplishment and acknowledgment I get at the end of a race.  I missed my daughter like crazy and couldn’t wait to get back to being a mom.  In a perfect world, maybe they would give out medals for reading bedtime stories, wiping away tears, and cleaning up poop.  But for now I’ll settle with my race medals and t-shirts.  I had such an amazing weekend!  I think it’s pretty cool that someday, when my daughter is looking back through old pictures, she’ll come across one of mom jumping over fire in a tutu. 🙂