* 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.
Proximal Endurance 
Good job to the runners who came Tuesday at 10 a.m.!
Jason, Jen, Alissa, Caroline, Jon, and Kara!
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Thanks Kristy! I am really enjoying CFE! Won’t be able to make it tomorrow, but I will see you next week!
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Nice work 5PM, here are your 600/800M times :
Beth (600) 2:57 2:54 3:00 2:59 3:03 2:56
Jen (600) 3:04 3:04 3:05 3:10 3:11 3:09
Bradley (600) 2:47 2:43 2:52 2:55 2:55 3:04
Andy (800) 3:00 2:55 3:02 3:03 3:04 3:00
Leslie (600) 2:44 2:49 2:50 2:45 2:48 2:43
Abby (600) 2:53 2:58
Brian (800) 3:18 3:18 3:30 (600) 2:42 2:41 2:36
Cameron (800) 3:00 2:55 3:02 3:03 3:04 2:53
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Good job to the Thursday, 10 a.m. group. Had a lot of new to the group runners from Greenwood’s High School Soccer program!
Jen: 3:25/3:27/3:30/3:35/3:32
Natosha: 3:15/3:12/3:20/3:19/3:21
Brandon: 3:15/3:07/-/2:59/3:01
Chris: 800/600’s: 4:16 then scaled to 3:11/3:10/3:08/3:01
Cameron 800/600’s: 3:37/3:23/3:32/2:36/2:39
Anna: 4:11/then 600’s: 3:09/3:02/3:14/3:08
Brian: 4:08 then 600’s: 3:00/2:39/2:59/2:50
Emily: 4:13 then scaled to 600’s: 3:00/2:42/2:45/2:48
Claire: 4:14 then scaled to 600’s: 3:11/3:14/3:18/3:09
Courtney: 3:37/3:24/3:32/2:37/2:36
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I must say that this long interval segment was one of the tougher ones I have done since Endurance started. My legs turned into jello on the last few runs.
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