The Answer is in The Triangle!

By Elizabeth Koch

Why do I keep tweaking my shoulder?

Why has my knee started bothering me all the sudden?

Why am I crashing after a WOD?

Why am I not recovering as well between workouts?

Why can’t I lose this last 10lbs?

Why does my endurance suck so bad?

Why does my strength suck so bad?

I feel like I am plateauing in my progress with my workouts.

What is the meaning of life?

Here is a little something I picked up during the CFE Seminar this past June that just seem to reverberate so well with me. As simple as it looks, it  has the answer to most all of your questions. Although it may not tell you how to fix the problem it makes you stop and think systematically about where in the system something is breaking down and give you some insight on where to begin. Perhaps you have recently been struggling with a string of injuries. Have you considered that what you are eating might be playing a role in your sudden plague of injuries or maybe your training volume is to high or you have been skipping out on your mobility work. So, the next time you are asking your self why are my mile times getting slower or why am I not seeing any progress on my overhead squat  or what ever your may be scratching your head wondering “WHY” about when it comes to your fitness and health goals…. consult the triangle!


WOD’s for the Week of 8/27


Short Interval (Mon 5pm, Tues 10AM): “Sprints Gone Bad” Both Partners must complete each station before moving on to the next exercise:

8 Rounds of…
5-10-5 Shuttle Run
25 Meter Band Resisted Sprint
100 Meter Sprint
100 Meter Backwards Run
100 Meter Buddy Carry (Each athlete carries their buddy 100 Meters)
Rest 60 Seconds
 C2: 8 x 20:10, damper setting is athlete’s choice

 Long Interval (Thurs 10AM, Thurs 5PM):  “Partner Tosh”- 3 rounds of 200, 400, 600; Only one partner may run at a time

 C2: Partner Tosh 3 rounds of 200, 400, 600; Only one partner may row at a time

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 @ 95% of 5k TT pace


1. CFE HOA Training Clinics coming up September 15th– Sign up with a coach or at the front desk

2. Happy Birthday Andy Koch 🙂

WOD’s for The Week of 8/20

Congrats to Anna Algeo and Leslie Gloe for completing the Lulu 1/2 marathon and scoring some sweet new fashions in Vancouver,BC last weekend!

Short Interval (Mon 5pm, Tues 10AM):  8 x 300m, rest 2:00, hold splits within 2-3 seconds

 C2: 6 x 500m, rest 2:00, hold splits within 2-3 seconds

 Long Interval (Thurs 10AM, Thurs 5PM):  3 x 1M, rest 2:00, hold splits within 3-5 seconds

C2: 3 x 1500m, rest 2:00, 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): 5k TT


1. Crossfit Endurance HOA Training Clinics start September 15th- Sign up with a CFE coach or at the front desk!


Its HOA Time… Are You Ready?

The kids are back in school, the heat is letting up…. fall is fast approaching and for CFS that means its time to set our eyes on November and start gearing up for Heart of America! Do you have your team set? Have you started your training? Crossfit Endurance Springfield is just as excited as you are and we are proud to announce the Crossfit Endurance HOA Training Clinics coming this September.

This 6 week seminar will kick off September 15th with a two hour mini CFE seminar where we will focus heavily on running form and teaching the Pose running technique. We will spend time discussing the Crossfit Endurance methodology, the importance of running mechanics and form and how to implement CFE training into your training routine. Then we will head outside where each athlete will have a video analysis done of their running form, rotate through stations learning drills to improve form and finish things off with a CFE WOD. The following 5 weeks of clinics will be one- hour long sessions with team endurance WOD’s involving basic Crossfit movements as well as running. Each workout will  start off with a CFE style warm-up complete with a review on running form and drills followed by the team WODS. All of the WODs during the 5 remaining seminars will be performed in teams of 2 or 3 people  and involve the olympic lifts, power lifts, gymnastic movements and basic CF movements we all know and love with a good dose of running. This will be an awesome opportunity to work on team communication and strategizing.

Not participating in HOA? This clinic is for you too! We will be focusing heavily on pose running form throughout the entire 6 weeks and helping to reduce your risk of injury through proper running mechanics and smart training as well as improve your endurance.

So what are you waiting for, gather some of your teammates, lace up your shoes and come prepared to improve your running form and endurance with Crossfit Springfield Endurance. If you have any further questions please post to comments or ask one of your friendly CFE coaches! See the above flyer for further details.

When:  Every Saturday starting September 15th, 7AM-9AM CFE Seminar- Methodology, video analysis, drills and CFE WOD

Saturday, September 22nd- Saturday October 20th 8AM-9AM- Running form review and drills, team style WOD’s.

Where: Crossfit Springfield West, East members welcome!

Cost: $25 for all six weeks. Please sign up and pay by 9/14 with a CFE coach or at the front desk.

WOD’s for the Week of 8/13

CFE representing at The Tiger Tri this weekend! Congrats to Amy who took first in her age group!

Short Interval (Mon 5pm, Tues 10AM):  10x30sec max effort, Rest 2:00 post distance to comments

 C2: 10x30sec max effort, Rest 2:00 post distance to comments

 Long Interval (Thurs 10AM, Thurs 5PM):  3 x 1M TT, rest 4:00

C2: 3 x 1500m TT, rest 4:00

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): 3 x 2M, rest 5:00 b/w reps, hold splits within 5-10 seconds


1. Several athletes from CFS will be traveling to Dallas this weekend to compete in the Europa Get Fit and Sports Expo team competition. Make sure to wish them well!

CFE “State of the Turnaround” We’ve Come So Far!

By Kristy Taylor

I started CrossFit in May of 2010.  I came in thinking I was in good shape. As an avid runner and racer, I had the racing circuit down. I did the training and long runs and took medals in almost every race I competed in. But when I picked up a wall ball for the first time?  Everything I new about my fitness was shaken to its core.  I had no strength, no power, no real stamina…WTH?

So, like most of us, I took a super-huge-gulp of the Kool-aid and started my Crossfit journey. I participated in the WODs daily and continued to run.  I started bridging the gap between my endurance and my strength.  When there was a WOD with running,  I welcomed it, looked forward to it, excelled at it.   But, for most CrossFitters running was not something they welcomed in a WOD.  I could see that there was a negative feeling regarding running, and I wanted to try and change that.  So, I attended the CrossFit Endurance certification and  that’s all it took.  It was then that I created the “CrossFit Running Groups” with a mission to change CrossFitter’s thoughts on running and bring some fresh ideas to the community.  So, in the midst of  the winter of December of 2010, I  set some running group times and we began what has now evolved into the “Crossfit Springfield Endurance Group.”  We have grown and changed over the years in our practices and theories.  With the help of Chad, Elizabeth, and the owners of CFS, CrossFit Running has evolved into what it is today,  CrossFit Endurance Springfield. Complete with awesome CFE programming, a sweet-action blog site, and a cougar chasing a unicorn t-shirt!

But the best part of all of this is you guys!  We have seen new and improved runners, faster Fran times, race PR’s, and story after story about how CFE has changed thoughts and feelings on running.

Thank you, all of you, for making CFE what it is. We look so forward to what we will continue to grow into!

Have a good run!



P.S.  Stay tuned soon for some exciting news about special endurance team training specifically for HOA brought to you by CFE Springfield!

WOD’s for the Week of 8/6

Congrats to our Urban Orienteering race participants this past friday. Looks like you guys had a blast!

Short Interval (Mon 5pm, Tues 10AM): 6 x 150 m/y Shuttle Sprint on 2:00 (Mark off 25 m. Complete 3 total laps (down and back = one lap) to equal 150 m. Rest remainder of 2:00 and repeat.

 C2: 8 x 250m, rest 1:00, hold splits within 2-3 seconds

 Long Interval (Thurs 10AM, Thurs 5PM): “Heavy Tosh” 20lbs vest, 3 x (200m + 400m + 600m) Rest the exact time it takes you to do each interval in each set

C2: 20lbs vest, 3 x (250m + 500m + 750m)

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): 60 minute TT


1. Tiger Tri this weekend! DO IT!

Featured Endurance Athlete- Jen Cochran

Jen Cochran is our Featured Endurance Athlete for the month of August. Jen makes appearances at both the Tues/Thurs AM group and the M/Thurs evening group. She has seen some great improvements in her running form and times since joining CFE. We are proud of all your hard work and dedication Jen, congrats on being the CFE featured athlete and thank you for representing CFS and CFE  so well.- KT, Chad and Elizabeth 

My name is Jen Cochran. I’m a coach here at CFS, and have been a CrossFitter for 3+ years now. Prior to discovering CrossFit, I had a limited athletic background. I ran distance on the track team in high school, which I loved. Primarily, though, I was a dancer throughout my childhood. That was my passion. I ate, slept, and breathed ballet. And just so you know, if it came down to a leg wrestling contest between any strong man and a ballerina–my money would be on the one in the tutu. 🙂 Ballet dancers are strong and conditioned. So at the time, I was a natural at running. My strong legs and lungs served me well. My best 3200 time was 13:33.

Fast-forward to adulthood, where I had fallen to a deconditioned state as many of us do. I remember passing runners while driving down the road, and being so intrigued. I wanted to run and be healthy again! I joined CrossFit, and remember not being able to run to the stop sign and back without stopping. Its funny, because as much as Jessi claims to despise running–she was instrumental in forming my reclaimed love of running. I recall three runs with her, that rank among my most cherished memories in life. Seriously. First was a bootcamp run, 2.1 miles, in the early morning darkness with a beautiful full moon. It was crisp and cool, and it was the longest I’d run since high school. I was elated to finish it, and the overall sense of comraderie and achievement between those of us who ran that day is something that as a coach, I must always remember–as these kinds of experiences can be a game changer for people who are new and longing for a personal connection to what they’re doing here. Second was my first “long” run, a ridiculously hilly 5.5 miler through Ravenwood South, that left me limping and barely able to walk the next day. That was probably a little dumb in retrospect, but to this day–finishing that run is one of the most absolutely victorious experiences of my life. Additionally, that is the run in which Jessi taught me that YOU NEVER WALK ON A HILL! I’ve never walked on a hill since then, and probably never will. The third was a 7.5 miler with just Jessi and me. It was January. Twenty-five degrees and sleeting. We ran through the Nature Center. No music. Just us. While we were running along the boardwalk, the sun was shining through the trees causing the falling sleet to look like glitter in the air. It was silent, except for the quiet and graceful sound of the sleet falling on the withered leaves–and the sound of our footsteps. Jessi was a few feet in front of me, and I just vividly remember feeling the most enormous sense of gratitude that she was in my life. That probably sounds a little sappy, but this is why I love running. I don’t find any negativity, or displeasure in it at all. Running allows me to clear my head, and reminds me that I am very much alive, able-bodied, and blessed to have good friends and mentors in my life.

Speaking of friends and mentors, I absolutely love CFE’s runners and coaches! I learn from all of you every single week. I hop around between day and evening CFE, mainly due to my crazy schedule. But also because I love to be able to take from what all of the athletes and coaches have to offer. Elizabeth, KT, and Chad are each very gifted in their ability to translate their knowledge and skill on a level that we can easily understand. I very much appreciate their constant encouragement and passion for this program.
My CFE goals at this time are to stay injury-free, improve my consistency on long-interval days, and to run a 10k this fall. I’d like to be half-marathon ready by springtime. I really feel like my running form has changed (improved) drastically, and my endurance and aerobic capacity seem to have really benefited from this training. I recently did Fran rx’d in 8:53, down from 11:01 previously. It felt like a different workout. Typically, I crash and burn during the round of fifteen. I really feel like my ability to pace and maintain has translated to the WODs quite significantly. Particularly the fast, furious ones–like that dirty hooker, Fran. 🙂 I eat strictly paleo–80% of the time. When I don’t, I feel it on my runs. Eating well helps to keep me mentally engaged and strong at the gym. I try to remember that when I drive by Andy’s everyday. TRY=key word.
I’m certainly not the fastest runner on Earth. I’m keenly aware of that fact when I “sprint” next to Andy. It feels like I’m running in place sometimes next to you Fasty McFastersons. However…I’m on a mission. So watch your heels, Koch. 😉