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.

12 thoughts on “WOD’s for the Week of 6/4

  1. Did my workout this morning on my own. Started with lots of drills (as prescribed from the CFE seminar).

    My times were from :43-:47 seconds.


  2. Sprint Run-up the bridge with the 10a.m. group. Great Group and a gr8 workout Thank you KT. “Trying to Retrain the Brain” Mindset of high intensity first and maintain throughout. CF Endurance Seminar Awesome. Attempting to apply principles philosophy for the 25K Dogwood run.

    You are probably wondering Why is He up at 5:07a.m. Can’t sleep.


  3. I did the short interval at home tonight. There is a monster up and down hill, similar to the footbridge at the entrance to my neighborhood. Its quite a bit longer in span than the footbridge, so I planned to do six vs. eight. But, the CF guilt got hold of me and I did eight after all. That was a good one!


  4. Nice to see Coach Chance Potts show up for an Endurance butt kicking!
    Good work this morning to Natosha and Jen Greer, too!
    Chance: 4:04/5:12/7:10
    Jen Greer: 4:14/5:35/7:42
    Natosha: 3:57/5:07/7:30


  5. Strong work by the 5PM crew tonight. We worked on some cadence drills on the wall tonight and saw a lot of improvements on running form. Here is what I had for times tonight, sorry if i missed any of you

    Beth (800,1000, 1200) 4:04, 5:17, 6:40
    Andy (rx’d) 3:45 4:52 6:19
    Jen (800, 1000, 1200) 4:09 5:28 6:42
    Alex rx’d 4:00 5:05 –
    Heather (800, 1000, 600) 4:40 6:09 4:39
    Angie 4:57 6:48 8:37
    Jen C 5:06 6:35 9:20


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