WOD’s for the Week of 10/1

Some of the ladies who competed in The Warrior Dash this past weekend in St. Louis, MO! Congrats to all the runners who ran it!!

Short Interval (Mon 5pm, Tues 10AM): 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other

C2: 10  x 200m w/ 2 min rest, hold each split within 2-3 sec of each other

Long Interval (Thurs 10AM, Thurs 5PM):  3 – 6 x 800m w/ 3 min rest, hold each split within 3-5 sec of each other or foul- coaches pick 🙂

C2: 3 – 6 x 800m w/ 3 min rest

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 @ 85% of 5k TT pace

ANNOUNCEMENTS:

1. Saturday 10/6- CFE HOA Training Clinic #4 8AM-9AM at CFS-west. Check the blog Friday for the WOD.

2. Panther Run THIS Sat 10/6- 5k and 12K- Go, represent, win prizes, dominate CFE style!

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CFE HOA Training Clinic #3

Pose running vs heel strike…. which do you think is more efficient and causes less injury to the body?
Come learn more at the CFE HOA Training clinics!

We are half-way through our 6 week Crossfit Endurance HOA training clinics. Good work to everyone who came out and completed “Bear Complex” last Saturday.Below you will find the WOD for clinic #2 this Saturday 9/29 from 8AM-9AM. Please bring a jump rope if you have one for drills. We will start promptly at 8AM with a warm-up, running drills and dive right into our partner WOD. See you Saturday!

“PARTNER TOSH”

In teams of two, the workout is performed like a relay. One athlete will run while the other is resting. As soon as one athlete completes a run, the next athlete begins. Your rest time is the amount of time it takes your partner to complete the distances written below.

3 Rounds for Time:

Athlete 1: Run 200 Meters

Athlete 2: Run 200 Meters

Athlete 1: Run 400 Meters

Athlete 2: Run 400 Meters

Athlete 3: Run 600 Meters

Athlete 3: Run 600 Meters

WODS for the Week of 9/24

Panther Run coming up 10/6! You don’t want to miss this awesome fall race with the biggest prize giveaway of any race in the Ozarks. All racers are entered into the drawing for over $17,000 in prizes. Come join Crossfit Endurance Springfield at the Panther run on the 6th and put your training and your luck to the test! For more info check our Upcoming Events Tab

Short Interval (Mon 5pm, Tues 10AM): 6-12 x 200m w/ 2 min rest

C2: 6-12 x 250m w/ 2 min rest

Long Interval (Thurs 10AM, Thurs 5PM): 5 x 800m w/ 3 min rest

C2: 5 x 1000m w/ 3 min rest

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

ANNOUNCEMENTS:

1. Saturday 9/29- CFE HOA Training Clinic #3 8AM-9AM at CFS-west. Check the blog Friday for the WOD.

CFE HOA Training Clinic #2

Thank you to all of you who came out for our first CFE Training Clinic last Sat. We had a great turnout and despite the rain we accomplished a lot. We genuinely hope you learned a thing or two about improving your running form and understand a bit more about Crossfit Endurance. In the next five weeks we will continue to focus on running form  and repeat many of the drills you were taught last weekend.  We will also be focusing our training on team work and general endurance through a Crossfit WOD. Below you will find the WOD for clinic #2 this Saturday 9/22 from 8AM-9AM. A scaled version of the WOD will be available Sat morning and as usual scaling is encouraged to maintain proper form and intensity. The WOD will be performed in teams of 2-4, so come with a buddy or be ready to make a buddy! If you missed last weekend and still want in on some of the endurance action we would love to have you. Please come a few min early to pay up and register!

THE BEAR COMPLEX RELAY: Long Interval Team WOD #2

In  teams of two-four people complete each of the following stations, in order. Each athlete must complete a station before the next athlete can begin working on that station. The clock stops when the last athlete on the team completes the last station.

For Time:

Station 1: 15 Reps of the Bear Complex [1 Deadlift, 1 Power Clean, 1 Jerk, 1 Back Squat] (115#/75#)

Station 2: Run 800 Meters

Station 3: 30 Pull Ups

Station 4: 9 Reps of bear complex

Station 5: Run 600 Meters

Station 6: 20 Pull Ups

Station 7: 6 Reps of bear complex

Station 8: Run 400 Meters

Station 9: 10 Pull Ups

WOD’s for the Week of 9/17- CFE Total Week!

Thanks to all those who came out on Saturday morning for our first CFE HOA Training Clinic. We had an awesome turn-out and got to share CFE with many new faces. We are looking forward to our next clinic this Sat 9/22 8AM-9AM. Check the blog Friday to see Saturdays first team/partner WOD.

 

“Endurance Total Week”!

Its time again to put the training to the test. We have reached the end of another training cycle and we will start another next week but just as we always do, we will run the “Endurance Total” this week. On Mon/Tues we will test our 200, 400, 800 and 1-mile times (see below) and Thursday we will run a 5k for time. All efforts will be “time trial” efforts or ALL OUT efforts. This is a great opportunity for those who have been training with us to test where you are at and an opportunity for those who have been wanting to try CFE to come out to see where your running times are at.  As you complete the WOD’s this week either with a class or on your own please update the PR board, the board is full so if you don’t come and defend your spot on the board you may lose it!  Compare times to 7/2/12. Next week we will begin a new training cycle. 

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. Saturday 9/22- CFE HOA Training Clinic #2 8AM-9AM at CFS-west.

2. Sunday 9/23 Branson 70.3 half IM! – BEST OF LUCK TO COACH CHAD!!!!!!!

WOD’s for the Week of 9/10

*********** CFE HOA Training Clinics  Start THIS SATURDAY !!!!!!!

Are you signed up? Registration closes Friday!!! Get signed up at the front desk of either gym. This Saturday we will kick things off with a two hour clinic starting at 7AM where we will spend time reviewing the basics of Crossfit Endurance and teaching proper running form. Participants can expect to learn a little about the program, have a video analysis of their running form, learn lots of great drills to help teach and reinforce proper form and finish things off with a quick but nasty CFE style WOD. The following 5 Saturdays will all start at 8AM and be focused on reviewing running drills and form and doing team style endurance based WOD’s involving not just running but all the CF lifts and movements you love. See you on Saturday!!!!!!!

Short Interval (Mon 5pm, Tues 10AM): 10 x :30 on :30 off

 C2: 10  x :30 on :30 off

 Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000M 3:00 rest, 1200M cool down- Scale distances as needed to maintain intensity.

 C2: 1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 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): 15K TT

Announcements:

1. CFE HOA Training Clinics  Start THIS Saturday!!!!!!! Get signed up 🙂

WOD’s for the Week of 9/3

A HUGE congrats to CF/CFE athlete Troy Caron who recently completed the Louisville full IM!

Short Interval (Mon 5pm, Tues 10AM): (There WILL be CFE on Monday night as usual with Coach Chad!) 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on All-out efforts!

 C2: 1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 off, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on All-out efforts!

 Long Interval (Thurs 10AM, Thurs 5PM): 4 x 800m; hold splits within 3-5 seconds; rest 2:00

 C2: 2 rounds of (1000m + 1200m); hold consistent efforts across both sets; rest 1:00 between 1000m and 1200m; rest 3:00 between rounds

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): 10M TT

Announcements:

1. CFE HOA Training Clinics coming up September 15th– Sign up with a coach or at the front desk!!! Don’t wait till the last min, please! 🙂