WOD’s for the Week of 7/30

2012 Olympic track and field events kick off this week on August 3rd…. tune in for some examples of amazing running form and skill!

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)

 C2Tabata: 8 rounds of 20 seconds on, 10 seconds off 8 x 20:10 All-Out Efforts

 Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds

C2: 3 x 1250m, rest 2:00 between, hold splits within 3-5 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): 2 x 5k, rest 5:00 between, hold splits within 5-10 seconds

Announcements:

Attention Runners! Upcoming Races! Let’s Represent!

We got the T-shirts now it’s time to represent at some local races! There are two races Crossfit Endurance Springfield is focusing on in the month of August.

1. The Urban Orienteering Race – 8/3/2012

There were several of us who participated in the January Urban Orienteering Race this past winter and had a blast. Our friends from Ultra Max have added a summer version!  Using a map provided by race staff, teams will have 2 hours to find as many marked checkpoints on foot in downtown Springfield as possible, answering fun trivia questions along the way.  S0, If you have a good base of general and random knowledge, you have an advantage!  Last year participants covered as much as 7 miles during the race! We will meet at Fire Station #1, 730 E. Grand at 6:30PM and form teams of 2-5 people. Race day registration is $15. Please post to comments if you are interested and we will see you on Friday night for some running, jogging, walking and trivia, study up!

Date:  Friday, August 3, 2012

6:15-6:45 p.m. check-in at Fire Station #1 (community room) 730 E. Grand

7-9 p.m. Race

9-9:45 p.m. post race pizza and door prizes

Fees:  $10/per person, $15/per person race day.

2. The Republic Tiger Tri 

The 6th Anual Tiger Tri is fast approaching and we want to encourage each of you who have ever even thought about doing a triathlon to get out and participate in the Tiger Tri. This race is great for both beginner and experienced triathletes alike. The race starts with a 300 yard pool swim, 12 mile bike and 3.1 mile run. No fancy tri-bike, wet-suits or racing belts are required for this race. Get out there and challenge your self to do something different. Endurance coaches Kristy and Chad will be out there representing. If you have any questions about triathlon, the Tiger Tri or racing in general each one of your CFE coaches is well experienced in racing and competing locally, please let us know if we can help you!

Date: August 11, 2012

Time: start time 7AM

Cost: Before 8/2 Individual (16+): $55.00 for USAT Members,$65.00 for Non-USAT Members, Relay Team*: $100.00 After 8/2- Individual (16+): $65.00 for USAT Members $75.00 for Non-USAT Members Relay Team*: $110.00

Registration: In Person at Republic Community Center or The Starting Block by 8:00 P.M. August 10th, 2012. Online by 11:59 P.M. August 9, 2012

Please see our Upcoming Races tab above for more info on several local races and events.  See Kristy, Elizabeth, or Chad for any further questions.

WODs for the Week of 7/23

Another week of hot temps! Are you drinking enough water? Please take the time to watch this video from Max at CFE on hydration.

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

C2: 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

 Long Interval (Thurs 10AM, Thurs 5PM):   “Lactate Shuttle”- 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: “Lactate Shuttle”- 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): 8M TT

Announcements:

1. Urban Orienteering Race 8/3/12

2. Tiger Tri- 8/10/12

Week 6 of 6 of Skill Based Running Progression

This is week 6 of 6 of the Skill Based Running Progression by CFE Main site.  If you missed the first five weeks or are interested in reviewing them you can catch Week 1Week 2 , Week 3Week 4 and Week 5  on the blog. This is the final week of our 6 weeks of cadence homework. I hope that some of you have been able to at least do some of the homework and have gained some appreciation for how important your cadence is to your form and speed. Please don’t hesitate to grab one of the cadence meters by the endurance white board and use it for warm-up, the WOD’s or on your own. If you have any questions about this or any of the homework please ask a friendly CFE coach.

Week 6 Skill Based Running Progression perform 2x through

1. 3 drills of your choice

2. 4x 1 min 30 sec @ 102-103 (204-206) cadence

2a. Rest 2 min between each effort performing 1 drill of choice during that rest

3. 6 min at 94-96 (188-192) cadence

4. At the end of the week perform a re-test run to test your self and how the homework as affected your speed and form.

 

WODs for the Week of 7/16

The 2012 Crossfit Games opened up this year with a triathlon showing us again how applicable endurance training is to athletes of all disciplines. Have you ever considered doing a triathlon? The Tiger Tri is coming up 8/10/12, a great race for beginners and experienced triathletes.

Short Interval (Mon 5pm, Tues 10AM): ): 5 x 400m with 1:00 rest, 2-3sec faster than last week

C2: 5 x 500m with 1:00 rest, 2-3sec faster than last week

Long Interval (Thurs 10AM, Thurs 5PM):  3 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between

C2: 3 x 1000m @ 2-3 seconds faster pace than last week with 2:00 rest between

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): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M

Announcements:

1. 7/21/12- Bentley Fund 5K this weekend

Week 5 of 6 of Skill Based Running Progression

Its week 5 of 6 of the Skill Based Running Progression by CFE Main site.  If you missed the first four weeks you can catch Week 1Week 2 , Week 3 and Week 4   on the blog. Again, we are doing this skill based homework to help us improve our form and eventually speed by improving our cadence.  If you have any questions please post to comments or ask one of your CFE coaches.

Week 5 Skill Based Running Progression perform 2x  this week

1. 3 drills of your choice

2. 4x 1 min 30 sec @ 101-102 (202-204) cadence

2a. Rest 2 min between each effort performing 1 drill of choice during that rest

3. 6 min at 93-95 (186-190) cadence

WOD’s for the Week of 7/9

Crossfit Springfield’s team The Young and The Rest of Us at the Color Run in Kansas City last weekend. Nice work ladies.

Short Interval (Mon 5pm, Tues 10AM): 400m TT (time trial), rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between

C2: 400m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

Long Interval (Thurs 10AM, Thurs 5PM): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

C2: 1000m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

How to calculate 75% of your TT pace: Take your TT time and multiply by .25. Then add that number to your TT time. Figure the min/sec.
Example: 1:17 TT= 77 (seconds) x.25 = 19.25
add 19 (or 20) to the 1:17 time. 96.25 seconds, or 1:36 would be 75%.

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):  10k TT

Announcements:

1. This is the beginning of a new 8 week training cycle for CFE Springfield. Come out and join us and see what CFE is all about.

2. 7/21/12 Bentley Fund 5K 

3. Crossfit Games this weekend! Check out all the action HERE . Crossfit Springfield’s Cindi Little will be representing in the Masters division, make sure to wish her luck if you see her.

Week 4 of 6 of Skill Based Running Progression

Its week 4 of 6 of the Skill Based Running Progression by CFE Main site. It looks pretty hairy this week! If you missed the first three weeks you can catch Week 1Week 2 and Week 3  on the blog. Again, we are doing this skill based homework to help us improve our form and eventually speed by improving our cadence. As Brian McKenzie says in the video, if this weeks homework is a struggle for you then take it back to week 3. Use this homework to help you assess where your running skills are at and cont to work on the areas that are a challenge to you. If you are still struggling with Week 1’s assignment then cont to work on Week 1 until you are able to keep up with the cadence meter and progress forward from there. If you have any questions please post to comments or ask one of your CFE coaches.

Week 4 Skill Based Running Progression Homework (only one time through but done three times this week if time permits 🙂 )

1. 3 drill of your choice

2. 4x90sec @ cadence of 100 (200)

2a. 1 drill between each interval

3. 6min @ cadence of 92-94 (184-188)

WOD’s for the week of 7/2- CFE Total Week!

Are you ready to put your training to the test this week, see where you are at and establish some PR’s? Its “CFE Total” this week! We have reached the end of a 12 week training cycle and will spend the week seeing  where we are all at before we begin another cycle. On Mon/Tues we will sprint short interval distances (see below) and Thursday we will run a 5k for time to see where we are at. This is a great opportunity for those who have been training with us to test where they are at and an opportunity for those who have been wanting to try CFE out to see where your running times are at. Pictured above is the new CFE PR and Goal Board. As you complete the WOD’s this week either with a class or on your own please write your times up on the board along with your goals for CF/CFE. Your goal is what ever you want it to be, are you training for a race, wanting to improve your running for the WOD’s, wanting to improve your running form and skill etc. Throw up your PR and goals and revisit the board whenever you have set an new PR or achieved one of your goals. Compare times to 4/2/12

Short Interval (Mon 5pm, Tues 10AM): Perform each distance as an all out time trial effort. Rest approx 5 min between each sprint- 2ooM TT, 400M TT, 800M TT, 1mile TT

C2: 250MTT, 500M TT, 1000MTT, 2000M TT

Long Interval (Thurs 10AM, Thurs 5PM): 5K TT

C2: 5K TT

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 or 10K TT

Announcements:

1. “Endurance Total” this week! Add your times and goals to the PR board

2. Firecracker 5K, 10K, Mile