* 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.