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
Proximal Endurance 
My 5PM friends… good work tonight on the 400’s. That 1:1 work:rest makes things move quickly!
Brian 1:36 1:37 1;39 1:36
Barbra 1:34 1;30 1:31 1:33
Jen 1;27 1;31 1;35 1:36
Leslie 1:35 1;37 1:38 1:33
Angie 2:14 2:26 2:28 2:29
Elizabeth (before class) 1:33 1:31 1:33 1:33
Andy 1:12-1:14
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This short interval work is a killer but good stuff. I like the drills last night and really opened my eyes to the running form or maybe my light bulb came on last night (flickering light bulb that is). Also loving the lacrosse ball on my foot mobility. That really shows me how much we abuse our feet night in and night out.
Also kudos to the CFE T-Shirt I bought. It is so comfortable and love the feeling of the shirt during the WOD’s. Well until I take it off. But love the shirts. Hopefully we can get some more like it in the future with some new designs and maybe we need to get some CFE socks without holes 😉
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Great job Tuesday, 10 a.m.!!!
Jen C.: 1:50/1:51/1:51/1:52
Sarah: 1:53/2:02/2:10/2:10
Renee/Brad: 1:44/1:37/1:39/1:30
Melissa: 1:34/1:32/1:36/1:33
Good job with the short intervals, especially to Sarah, first day! 😉 – kt
Thanks, Brian Rice (above)!
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Did the 4×400’s yesterday at the track.
1:21, 1:27, 130, 1:32
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Hey CFE friends. Chad and I will be going Thursday night immediately following class to The Springfield Brew Co to talk to the Ozark Multisport Club about Crossfit Springfield and our Crossfit Endurance program. We wanted to extend the invite to all of you to join us for dinner and to hear Chad and I speak about our awesome gym, members and our kick ass CFE program. All our welcome. Dinner starts at 6:30 PM and Chad and I will speak shortly after.
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We had a big crew for 5PM CFE last night with some new faces! Here are your 800M times
Jen G 3:32 3:29 3:31
Kevin 3:31 3:31 3:31
Luke 3:14 3:06 3:17
Micah 3:33 3:29 3:31
Leslie 3:35 3:34 3:32
Karen (600’s) 4:02 4:10 4:15
Jen T 4:30 4:50 4:20
Angie 5:28 5:36 5:46
Mel 3:06 3:16 3:11
Melissa 3:21 3:30 3:25
Barbra 3:32 3:29 3:30
Thanks to all those who came out to the Brew Co to listen to Chad and I speak about CF/CFE.
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Good job Thursday, 10 am group:
Natosha: 3:17/3:19/3:15
Ollis: 3:30/3:24/3:15
Ron: 3:46/3:46/3:45
Kara: 5:04/4:34/4:14
I’m gonna try to get mine in this weekend! – kt
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