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
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.
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.