Month: November 2012

WOD’s for the Week of 11/26

Great turnout for The 18th Annual Turkey Trot! Nice job CFS/CFE!!

Short Interval (Mon 5pm, Tues 10AM): 4 – 8 x 400m, rest 2:00, hold within 3-5 seconds

C2:  4 – 8 x 500m, rest 2:00, hold within 3-5 seconds

Long Interval (Thurs 10AM, Thurs 5PM):  “Tosh” 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.)

C2: “Tosh” 3 x (250m + 500m + 800m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.)

Announcements:

1. Thanks to all those who came out and participated in the 5K Gone Bad. Lots of $ was raised for One Soul Purpose. Our hope is to continue the race on a large scale as we have in the past but some time in the Spring time. If you have any rockin’ ideas or would like to be a part of the race planning magic let KT know!

2. Jingle Bell 5K and Frosty Paws race coming up!

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WOD’s for the Week of 11/19


5k Gone Bad will be the WOD THIS Saturday, November 24, 2012.  It will be a much smaller event as compared to the past two years – running during the 9, 10, and 11a.m. WOD times at both CFS West and CFS East. There will be a $15 registration fee at the door, with proceeds benefiting One Soul Purpose, a local non-profit charity providing running shoes and basic necessities to Title 1 elementary school children. Come out on Saturday wearing your CFE Springfield gear and show everyone what CFE is all about.

Short Interval (Mon 5pm, Tues 10AM):  6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

Long Interval (Thurs 10AM, Thurs 5PM): Turkey Trot! Post times to comments

C2: Get off the rower and run the Turkey Trot!

 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):  2-4 x 5k @ 90% of 5k TT pace, 5:00-10:00 recover between, hold efforts within 2:00-3:00

Announcements:

1. No Thursday classes this week…. go run the Turkey Trot with KT and represent.

2. Saturday 5k GONE BAD!!!! Wear your CFE shirt!

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WODS for the Week of 11/12

Coach Chad rockin the Tough Mudder a few weeks ago! Please join me in thanking Chad for everything he does for the CFE program!

* Keepin’ it real this week at CFE with some new WOD’s! Hope you can join us 🙂

Short Interval (Mon 5pm, Tues 10AM):  “Tumilson”- 8 rounds for time: run 200 meters, 11 Dumbbell burpee deadlifts #45/60

CrossFit_WOD120704_Tumilson.mov

C2: Row 250 meters 11 Dumbbell burpee deadlifts #45/60

Long Interval (Thurs 10AM, Thurs 5PM): 1200M run to the base of the bridge, then 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) finish with 1200M run.

C2: Row 1200m then Tabata: 8 rounds of 20 seconds on, 10 seconds off  All-Out Efforts finish with 1200m row

 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

Announcements:

1. Turkey Trot 5K  11/22, early bird discount by 11/16

2. Its getting cold and dark…. please review our Weather Policy and try to avoid dressing in all black for the 5PM class.

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Upcoming Events

Hey guys! Two events coming up we are planning to represent at and hope you can join us.

1. Turkey Trot on Thanksgiving Day 11/22. This is a fun and easy 5K for the whole family. KT will be there. Click on our Upcoming Events tab above for more info on the race.

2. The Go Girl Half Marathon coming up this Spring on Saturday May 11th. Many of you have heard about it on FB but make sure you don’t delay on signing up. Until tomorrow you can register for $37 (regular $60)!  You can register 2 ways:

1. online at https://secure.getmeregistered.com/get_information.php?event_id=7301. use code “gogirl2013”

2. Or, at Ultramax Sports. Fill out a form and pay at the register.

There will be a 5K and a 1/2 Marathon. The deal is for the 1/2 Marathon only. Again, it ends Saturday! And, fear not ladies not only will KT and I both be there race day to race along side you, CFE Springfield will be writing a Go Girl Half Marathon training plan that we will roll out in the New Year to help you get prepared for your best (or first!) race yet.

Get signed up!
Post to comments which races you plan to do.
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WOD’s for the Week of 11/5

Congrats to all the HOA4 Competitors this past weekend. It was an absolute blast to watch you all compete. CF Endurance  will be putting in a request to borrow the walls ASAP!

Short Interval (Mon 5pm, Tues 10AM):  2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

C2: 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Long Interval (Thurs 10AM, Thurs 5PM): 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds

C2: 3-6 x 1500m, 2:00-3:00 recovery, hold 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):  10K TT

Announcements:

1

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