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


11 thoughts on “WOD’s for the Week of 7/30

  1. 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!


  2. 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.”


  3. 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!


  4. 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!



    1. 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.


  5. Also me and Barb ran the long intervals tonight. Hot night out.

    Love the warmup Chad. Creative ideas and tough.

    4:55 legs were mush in this one.

    Great job to Barb tonight also. She rocked it.


  6. 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!


  7. 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….



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