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


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

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

7 thoughts on “WOD’s for the Week of 11/19

  1. Fun class tonight. Everyone really stuck with it. The last time that we did this WOD, I couldn’t get through 3 minutes without having to scale down. Tonight I was able to do the entire workout RX. There was no rest a few times but I got it. CFE works!! Thanks to Elizabeth for coming out and coaching in her current “condition.” You’re great attitude and consistent drive gives all of us very little excuse to complain. You’re inspiring.


  2. It was an epic performance by the 5PM crew at the dead end last night, well said Scott. I am esp proud of tTina, Lisa and Angie! I know you ladies dread this stuff but you are sticking it out and rocking it. Thanks for your kind words Scott. I look forward to my Mon/Thurs nights with you guys every week. Just a couple more weeks and I am going to take a tiny break and then you better be ready for me to come back full and strong, bringing the pain because I know I am ready for it 🙂


  3. Was out of town last night, and got back barely too late to make 10am this morning. So I did this short interval workout on my own. It is horrible. I hate this one (sorry Elizabeth), because 100 meters is about 10 meters too long for me to ever get to rest at all (after about the first 2 intervals). So I will have to say, when my watch gave me the 5 second countdown, I slowed down, and then turned around wherever I was. I think the intensity was maintained, because I had stomach cramps and felt like puking.

    Someday I will conquer this workout. Someday……….


  4. Hey peeps running the Turkey Trot
    Talked to KT and if we can get people together then get a CF Endurance group picture. I am sure we will all be in different spots but sure we can round everyone up for an epic shot.


  5. Brian, Jen will be at the Turkey Trot with her oldest so try and track her down for the picture. I can’t make any races this week so
    I ran 4.5 miles this evening and then did 10 rounds of todays WOD at home.

    I’ll be spending most of my Thanksgiving with the convicts. I have a lot to be thankful for and I’m not overseas, so I will never complain. Don’t forget the troops in this time of giving thanks. They’re the reason that we can take the day off or run a race. God bless them all.


  6. Happy Thanksgiving Everyone!

    Elizabeth… If you read this, can you post whether or not you were able to register me for Ironman Arizona?


    P.S.: Did 5K Gone Bad on the cruise ship today. Interesting experience fighting with everyone for the treadmills…


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