Week 3 of 6- Skill Based Running Homework

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 in developing and improving your form and cadence. Spend some time running with a cadence monitor and see how it helps clean up your form. If you are struggling with keeping up with the below cadences, scale them back to a pace that is manageable for you and do the homework as written. If you have any questions ask one of your knowledgeable and friendly CFE coaches or post to comments. – Stay cool and keep running!

Week 3 Homework (only x1 this week!)

1. 4 Drills of your choice

2. 4×1 min @ cadence of 98 (196)

3. 1 drill of your choice

4. 1x6min at 93-95 (186-190) cadence

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 2-3 seconds

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):  10M TT


1. This is the last week of a 12 week training cycle that we have been working through. Next week will be “The Endurance Total”. We will spend a week running time trial (all out efforts) of some of the most common distances we run in CFE to test where you are at in your running abilities. So mark your calendars and don’t miss class next week for “Endurance Total”.

2. Freedom Run of the Ozarks this Saturday 6/30- 5K, 1oK, Half- Marathon

3. Starting this Mon. and cont. every Mon. at 6PM CFS will hold Nutrition Hour from 6-7PM. Click HERE for more details.

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 is to reinforce the skill of running and working to improve our running form through drills and cadence work. Cadence is one of the biggest needs for improvement that I see with my evening runners so use this to help you focus on your cadence and improving your form. If you are struggling with keeping up with the cadence prescribed in the homework do your 4×1 min efforts on the wall ( I am speaking from personal experience when I say that 🙂 ). Just as in all things in Crossfit, scale for intensity, form and skill. If this is to much for you dial back the cadence numbers and work up to the cadence of 96 or 91. Post any questions to comments. There are cadence meters by the endurance whiteboard for you to use.

Week 2 Skill Based Running Progression Homework

1. 3-4 Drills of your choice

2. 4x1min @ cadence of 96 (192)

  2a. 1 drill of choice between each 1 min effort

3. 1 x 4min @ cadence of 91 (182)

4. If you you are able repeat steps 2-3 again one more time. If that was challenging enough for you then call it good.

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 7:00 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): 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort


1. Guns n Hoses this weekend (23rd) at gym. Come cheer for CFE coach Chad and his team or volunteer to help out!


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 that turnover. We will not be doing this homework in class but ask those of you who are interested in participating to do it on your own. You will need a cadence monitor or to download a metronome app for your phone (see video). We currently have two metronomes in the CFE corner in the back of the gym that you are free to use, please return them to the back they are actually Chad’s and mine! We are going to work on getting some more metronomes  to use in class eventually. If you are interested in purchasing your own you can find them on Amazon.  I will post the new homework assignment for the week each Friday morning and you can choose to do it on your own at a convenient time for you, or use the blog to pair up with some other runners and do it together. The homework will build up more each week in duration and speed. For some of you, this can be  done before or after a WOD and for some of you it may be a workout in itself. Use the drills we do in class or check the CFE binder in the back for guidance on drills. Pay attention during your drills to your form and understand why you are doing that specific drill. When you are setting your metronome for the written cadence you need to double it (i.e- Brian has you do 4×30 sec @ cadence of 94-96, set your metronome for 188-192) when they write 94-96 they mean each foot needs to come in contact with the ground 94 times, both feet=188/min. If you have any questions please post to comments. Watch the above video for details on the homework. I will be doing this homework along side you guys! Best of luck.

Week 1 of 6 Cadence Homework:

1. 2-3 drills of your choice

2. 4x 30-45 sec. @ cadence of 94-96

3. 1 drill of your choice

4. 1×2 min @ cadence of 91

5. Repeat #2-4 one more time.

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:  3 x 1000m, rest 3:00 between efforts, hold splits within 3-5 seconds  or foul. Foul: 60 sec plank followed by 50 hand-release push-ups.

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 @ 85% of 5k TT pace

* Remember Monday is the last day to turn in your $ and orders for the CFE shirts

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”.


I like to watch it occasionally to remember what it felt like. This weekend the light turned on for many of us at the endurance certification, myself included!  I wasn’t sure if it was ever going to turn on for me regarding my endurance training.  I was beginning to get very frustrated.  It seems to me that there is a direct correlation between my level of frustration with any given activity and my light turning on.  Right around the time it seems as though my frustration level has hit its limit, I usually have something inside that switches and suddenly “I get it”.  I wouldn’t say that I totally and completely get it, but enough that I don’t want to throw my hands up and walk away.

After this past weekend I have an overwhelming desire to run a marathon, and to do it with impeccable running form.  I credit this desire to the awesome teachers we had.  The 48 hours we spent practicing deliberately gave me the knowledge and confidence to want to put my new information to the test.  I want to take the time to purposefully practice being a better runner.  I will from this point forward give myself permission to literally slow down and reteach my body how to move.  It is not like doing a snatch that I have only been doing for 18 months, I have been running my entire life, incorrectly.

I know it may take a lifetime to correct what it is I was doing, but I am excited to try.  My hope for you is that with deliberate and intentional practice you too will have a light turn on and it will continue to grow brighter with every CFE session you attend.  I have no doubt in my mind that with the talented and knowledgeable coaches we have at our disposal that this is very possible for all of us aspiring runners/crossfitters.

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 begin at the bottom and sprint up and over the bridge, rest 10sec and repeat x8)

C2: 8 x 20:10 (use meters or watts)

Long Interval (Thurs 10AM, Thurs 5PM):  1000m rest 2:30, 1200m rest 3:00, 1600m cool down (scale distances as necessary to maintain times around 5:00, 6:00 and 7:00 for each distance written)

C2:  5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 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):  2 x 5k, rest 5:00-10:00 between reps, hold both 5k’s within 1:00-2:00

 Special Announcement 

CFS Nutrition Seminar For Athletic Performance On Sunday June 10th

This Sunday at 12:00PM we will host our next Nutrition Seminar at Crossfit Springfield. We will be having special guest speaker Collin Popp from Crossfit Lincoln (pictured above) come and talk to us about all things nutrition and paleo with a special focus on pre and post workout nutrition and how it relates to strength gains and weight loss. Collin has a BS degree in physiology from University of Arizona and an MS degree in Nutrition & Health Science with a focus in Exercise Physiology and Nutrition from the University of Nebraska-Lincoln.  He is Crossfit-Lincoln’s strength and conditioning coach along side Phil Kneip (2011 1st place regional finisher and 2012 2nd place). Other topics of discussion will include nutrition basics, digestion, hormones and pathways and the process of food elimination trials and how they can improve our health. We are super excited to have Collin come and share all of his nutrition knowledge with us. So bring a pencil and paper to take some notes and join us Sunday at noon for another CFS Nutrition Seminar.

* Also- CFE t-shirts are in, you can pick yours up at the front desk this week. Now its time to get out and race and represent CFE Springfield! Also if you missed ordering a t-shirt we will be placing another order this week. Order forms will be available in the endurance corner, or print one out below and return it to the folder in the CFE corner.

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 week or next month?” I continued to ponder these questions. I assumed time would tell. It’s been nearly two months since that unconventional event so I guess it’s time to report the findings.

First, a little background: I’ve been running for fun since 2000. I qualify the “for fun” part to excluded that stuff I did in high school sports that was normally for preseason conditioning or for punishment. In 2001, I ran my first and only Marathon to date and after doing so swore I would never do one of those again. In the years to follow I ran some half marathons and trained several people to do the same but my body was not responding well to mileage. In fact, I looked like the poster boy for ACE Bandage with a brace on my knee, braces on my ankles and sometimes a low back brace just for good measure. Now well into my forties I was about to retire from running altogether until something unconventional came into my life.

In June 2010, I joined a gym in Springfield called Crossfit. I had come to understand that a lot of my “running issues” could very well be a lack of core strength so I thought I would give it a try. Within 6 months, I was running bandage and brace free for the first time in years. Digging deeper into the Crossfit culture I learned that they had an endurance training program for runners, cyclists, and swimmers called Crossfit Endurance (CFE). I won’t get into a lot of the details of that here as I’m sure you can learn enough about that on your own. The one part I will tell you that is very unconventional to the traditional running world is that you don’t have to train long to race long. In fact they say about 2 hours is the most you should train at one time for any distance. The goal of CFE is high intensity training mixed with functional movements and weight lifting. My CFE coach Kristy Taylor and the rest of the Crossfit crew make this kind of training fun and challenging at the same time.

 Of course running long wasn’t even a consideration for me until I ran across this “event” (using that word loosely) with something called the Idiots Running Club (IRC). David Murphy and Jon Wilson were putting on this event down at the Mark Twain National forest and it wasn’t a distance run for time like normal races but a timed event for distance. Simply log your trail miles over an eight hour period and see how many you can get in. It was officially called “The Skunk Run” and you can get more information on that by finding (IRC) on Facebook. So, there I was actually considering putting the CFE theory to the test by seeing if I could run long without the conventional training for a long run. I hadn’t run farther than 13.1 in the last 10 years and I was hoping to hit maybe 20 miles or so. Instead of training long, I had done a lot of short intense speed work and had built up my deadlift max to 340 pounds as well as some other functional strength stuff. This was going to be the ultimate test for me to see if the CFE theory had any credibility or not. Most of you reading this are thinking, “What an idiot” and you would be correct.

The event started at 7:17 am and lasted until 3:17pm. I took my 18 year old son Alex and a friend of his and we agreed we would all run until around noon and call it a day. At the end of our 5 hours or so, I had hit the 27 mile mark (more than double my long run distance) while the two boys had run in the 17-18 mile range. Keep in mind this was trail running and for those of you that do both you know that the trails can be a little more challenging. And by challenging I mean hilly, muddy, and gnarly, but these weren’t too bad. In fact, for what was advertised as an unorganized sparsely supported event, it was executed better than most legit races I have attended. However, the nourishment provided would be considered unconventional compared to most marathons you would run. Examples were a breakfast burrito I had at mile 17 and the hotdog with peanut butter cookies at mile 23, but man was it good.

So that’s how it happened, all of that unconventionality and when it was over I felt great. By great I mean I didn’t want to run the next day but I did the day after. In fact, the Tuesday following the race I was running with Shannon Cochran (my other coach) with the Nixa Running Group sharing the details of the event and still feeling fine. Now, I’m not saying that unconventional running is for everybody. If what you’re doing works for you, then by all means stay the course. If you think there’s room for improvement, take my advice and seek out something different. You may not want to follow the unconventional idiotic path that I did, but it sure was fun.