We are half way through our 6 weeks of skill based running homework. If you missed the first two weeks you can catch Week 1 and Week 2 on the blog. I know the heat has been intense but try to get out and do even just some of this homework to help you inContinue reading “Week 3 of 6- Skill Based Running Homework”
Monthly Archives: June 2012
WODS for the Week of 6/25
Short Interval (Mon 5pm, Tues 10AM): 10 x 30 seconds max effort, rest 2:00 between each rep C2: 10 x 30 seconds max effort, rest 2:00 between each rep Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds C2: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3Continue reading “WODS for the Week of 6/25”
Week 2 of 6- Cadence Homework with Brian McKenzie
Here is your homework for week 2 of 6 weeks of the skill based running progression from CFE mastermind Brian McKenzie. If you missed the homework from Week 1 you can catch it HERE in addition to more info about the 6 weeks of homework we will be following. The reason we are doing this isContinue reading “Week 2 of 6- Cadence Homework with Brian McKenzie”
The Nutrition Hour with Coach Elizabeth Koch and Real Farm Foods!
WOD’s for the Week of 6/18
The 5PM crew looking strong practicing their pulls! Short Interval (Mon 5pm, Tues 10AM): 8-12 x 200m, hold splits within 2-3 seconds, rest 2:00 C2: 8-12 x 250m, hold splits within 2-3 seconds, rest 2:00 Long Interval (Thurs 10AM, Thurs 5PM): 2-3 x 1M TT, rest 7:00 between each effort C2: 2-3 x 2k TT, rest 7:00Continue reading “WOD’s for the Week of 6/18”
6 Weeks of Homework With Brian McKenzie
We have been working a lot more on cadence in class lately and talking about the importance of how fast we are pulling off the ground. For the next 6 weeks on the blog we will be posting a little cadence homework from Brian McKenzie at CFE on cadence, drills and helping to improve thatContinue reading “6 Weeks of Homework With Brian McKenzie”
WOD’s for the Week of 6/11
Short Interval (Mon 5pm, Tues 10AM): 4 x 400m, hold splits within 2-3 seconds, work:rest 1:1 C2: 4 x 500m, hold splits within 2-3 seconds, work:rest 1:1 Long Interval (Thurs 10AM, Thurs 5PM): 3 x 800m, rest 3:00, hold splits 3-5 sec between intervals or foul. Foul: 60 sec plank followed by 50 hand-release push-ups. C2:Continue reading “WOD’s for the Week of 6/11”
When The Light Goes On!
By Melissa Wistrom I can still remember the day the lights went on for me about Olympic Weightlifting. I am lucky that my coach and friend Tracey Fober captured it on film for me. She called it “Deliberate Practice”. http://ironmaven.blogspot.com/search?q=practice+makes+perfect I like to watch it occasionally to remember what it felt like. This weekend the light turnedContinue reading “When The Light Goes On!”
WOD’s for the Week of 6/4
Crossfit Endurance Seminar @ Crossfit Springfield! I hope you are all ready to work on your running form this week because we have been busy learning all kinds of great drills and info to share with you! Short Interval (Mon 5pm, Tues 10AM): Hill repeats on the bridge with 10 seconds rest x8. (Athletes will beginContinue reading “WOD’s for the Week of 6/4”
Ron Bogart Shares His CFE Story
By Ron Bogart It was just after noon on a Saturday in March and I was quite perplexed. I had just run a very unconventional 27 miles at an unconventional event with unconventional training and I was feeling surprising well. “Is this temporary?” I thought to myself. “Will the effects hit me sometime next weekContinue reading “Ron Bogart Shares His CFE Story”
Proximal Endurance 