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)
C2: Tabata: 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:
Proximal Endurance 
Nice intervals tonight.
Not one, or two, but three interval runs.
Good class tonight and got a drop in by KT.
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WOW! Had a free night (without my kids) so I decided to WOD BOMB the 5 p.m. CFE group! Chad, you are a great coach and have some great ideas! I’ll admit, I grumbled about the three sprint workouts, but you know what’s best for us…much appreciated! Thanks for letting me crash with your 5 p.m. group!
Great efforts by all on a hot night. I like climbing that bridge!
Have a great run!
Love!
KT
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One of the best and most fun classes I’ve been to yet. Got to run with KT. Brian and I came up with some great t-shirt ideas, and Chad got us through a lot of great sprints. The bridge was kind of fun.
“I don’t always stop, but when I do it’s for 10 seconds.”
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Yes Scott I think we have a shirt idea on the horizon. Great slogan.
I have a shirt slogan idea.
This could be an epic t-shirt.
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Scott!!!!!! I am on the shirts!
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Sounds like I missed some fun on Monday night! Andy and I are out in our beautiful home town in Coloroado! We have suffered through evening temps of 70 deg with no humidity, slept in and caught a WOD at a local CF together today. It’s been a rough trip so far but we will endure and be back next week. Miss you guys. – Elizabeth and Andy!
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Elizabeth! Sounds rough! LOL! We miss you, too! Enjoy!
B Rice – let’s hear the slogans!!
Today, Andy and Cindy for long intervals!
Andy: 4:00/4:02/3:59
Cindy: 5:16/5:34/5:52
Nice work you two!
Andy recovered and did 8 tabata sprints on the bridge as well…solid!
Have a great run!
Hoping to see a lot of you guys tomorrow night at The Urban Orienteering Race! Wear your CFE shirt if you have one!
LOVE!
KT
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New shirt idea:
Make the CFE Springfield logo similar to the
dos seques logo.
On the back have the dos seques guy saying
“I don’t always stop, but when I do it’s only for 10 seconds!”
Think it’s a great shirt idea.
Think like a yellow shirt and same material as our endurance shirts.
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Also me and Barb ran the long intervals tonight. Hot night out.
Love the warmup Chad. Creative ideas and tough.
1000m
4:48
4:51
4:55 legs were mush in this one.
Great job to Barb tonight also. She rocked it.
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Didn’t want to wait for the 4p WOD on Wednesday when I got off work early, so I ran on my own. It was so hot & muggy that I promised myself a 25 burpee penalty if I didn’t hold my times. Especially the last rep.
5:06, 5:06, 5:04
I love how CFE has taught me consistency….as long as I don’t put on my iPod!
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Strong work at the 5 PM Endurance classes this week. You guys have been working hard and it is definitely paying off. GREAT idead for the shirt. Got to love the Tabata….
Chad.
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