WOD’s for the Week of 4/1

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In rain boots and a dress my little angel shows us how its done! Oh to be a child again!

Short Interval (Mon 5pm, Tues 10AM): 8 x 300 Meters with 1:00 Rest (Hold 3-5 Seconds)

C2: 8 x 375 Meters with 1:00 Rest (Hold 3-5 Seconds)

Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1000 with 3:00 Rest

C2: 3 x 1000 with 3:00 Rest

Announcements:

1. 1/2 marathon training class 4/ 6 @ 8AM .

 

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WOD’s for the Week of 3/25/ Featured Endurance Athlete

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Spring Featured Endurance Athlete Brian Rice…. B. Rice!

We are super proud to give the 3rd fittest masters male in the region (49th in the world!), Brian Rice,  the endurance spotlight this week.  Brian is a 5PM runner and has been with us from the very beginning. Thanks for sharing your story with us B. Rice! – Chad, KT and Elizabeth 

I don’t know how to put this but I’m kind of a big deal. People know me. I’m very important I have many leather-bound books and my apartment smells of rich mahogany. Sorry, let’s start over. I was thinking a little Anchorman humor is always a good icebreaker. All kidding aside……. First of all, I am very humbled and honored to do an athlete spotlight for Crossfit Endurance. I owe this spotlight to numerous great athletes and coaches who push me every day to be the best person and athlete I can be. So first and first most, I wouldn’t be where I am at if I didn’t have my Crossfit Family to support and push me. If you don’t know me, you have probably heard people call me B Rice at the box. I am presently 41 years old, grew up in Nixa and graduated from Nixa High School in 1989. Grew up playing sports as a kid and in high school to include baseball, football and basketball. Athletics have always been a big part of my life. I also attended and graduated with a Bachelor’s Degree in Management from Southwest Missouri State (1994) and a Bachelor’s Degree in Criminal Justice from Drury University (1997) Education is hard. Also for the younger readers, Southwest Missouri State is Missouri State presently. I currently work in the Human Resources Department at the US Medical Center for Federal Prisoners and have been with the agency for 16 years. I am blessed with two wonderful kids. My son, Beau is seven and my daughter, Faith is nine. They keep me grounded and on my toes, but couldn’t imagine my life without them in my life. Being a single parent and raising two kids has it challenges, but I have learned that sometimes kids don’t need a lot, sometimes they just need their dad. Spending time with them is awesome and I love them with all my heart. I also cherish time with my family and friends. My parents and sister live in Nixa and they are a great support system for me. I also attend North Point Church in Nixa. God is good. Favorite Quotes: “If you’re not first, your last” “The ones who come out on top are the ones who have been trained in the hardest school” “Crossfit is Hard” “Yay Burpees” I started Crossfit in May 2011. I was hooked the first day that I did the Intro class with Mary and Jessi. Never stopped since. As far as the Endurance classes, I started since its inception in 2012. I usually attend the 5pm CFE classes on Monday and Thursday nights. I also am a regular attender of the greatest WOD time at CFS, 4P. I had to give a shout out to my 4P brothers and sisters. Boom. My current endurance/running goals are to complete a Half-Marathon this year. I feel with my regular WOD training and Endurance classes I can complete this goal. I have some lofty goals for my CF career. I have a goal to qualify for the Master’s division at the Crossfit Games one day and who knows maybe I can compete at the Regional Level either with a Team or Individual. I have gotten a taste of competition thru HOA and Shred Fest last year and realize that this is something that I love and enjoy. I am a competitive person by nature and this fits my personality to a tee. Nothing more rewarding then giving everything you have to accomplish the things we do in Crossfit. I have a goal to be a coach and trainer in Crossfit. I love to help and encourage people to do something they didn’t think they could do and help them be the best person they can be. CFE has changed my attitude towards running 100%. I used to hate any running WOD and I generally plodded along and was always the last guy to finish in these type WODS. I wanted to step up my running and endurance but never really knew how to step up that aspect of my training. When the endurance training was offered, I just told myself this is my chance to add another tool in my training toolbox. It made a definite improvement in my WOD times and I even have set personal 5k times since I have been doing endurance classes. I also realized it isn’t how fast you run a distance, but being consistent in form and intensity is just as important. Favorite CFE Workouts: 100M sprint WOD (6:00, 0:30, rest 3:00, 4:00, rest 0:30, rest 2:00, 2:00 on 0:30 (I know I am crazy); 400 m Intervals; Helen, CF Endurance Total. Least Favorite: Tumlinson; Tosh; Death by 10 M; running on the Bridge and any endurance training that Scott Taylor measures out or recommends 😉 I like the basic drills the lean, pose running drills, tempo wall drill, etc. It’s like the Burgener Warm Up. Same thought process with Endurance drills. If you practice the basic stuff every time you start using those techniques from these drills and develop good pose running skills and form. It’s important to practice these skills since those skills get you thru those moments when your body and legs are faltering. Overall my experience with CFE has been tremendous and anyone looking to make that next step in there training or stuck in a rut in the WODS, then endurance will help you make that jump. I don’t run that much outside of Endurance classes, but I feel that I can tackle any running distance that is thrown at me. I love that our CFE coaches hold you accountable for your efforts and constantly push you to maintain good form, intensity and consistent times. Plus you get to hang out with some great CF peeps. Stay classy Crossfit Endurance! ROUND 😉

And your WOD’s for the week by personal request from your featured athlete…….

Short Interval (Mon 5pm, Tues 10AM):  20 Minute AMRAP – 200 Meter Run, 30 Seconds Rest

C2: 20 Minute AMRAP – 250 Meter R0w, 30 Seconds Restphoto

Long Interval (Thurs 10AM, Thurs 5PM)TOSH – 3 Rounds of 200, 400, 600 with 1:1 Work to Rest ……. just for you B. Rice 🙂 Scott Taylor has personally measure the distances for this week!

C2: TOSH – 3 Rounds of 250, 500, 750 with 1:1 Work to Rest

Announcements:

1. 1/2 marathon training class 3/ 30 @ 8AM .

2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks THIS WEEKEND!!!!!  3/30-3/31- Don’t miss this! Awesome opportunity!

WODs for the Weeks of 3/18

CFE Mudder

Thanks to all those who came out for the CFE “Short and Clean Mudder” this past week. Great job! That little gem was courtesy of Coach Chad!

Short Interval (Mon 5pm, Tues 10AM):  12 x 100 Meter Time Trial with 1:00 Rest, hold 2-3 sec

C2: 12 x 125 Meter Time Trial with 1:00 Rest, hold 2-3 sec

Long Interval (Thurs 10AM, Thurs 5PM): 4 x 800 with 2:00 Rest, Hold 3-5 Seconds

C2: 4 x 1000 with 2:00 Rest, Hold 3-5 Seconds

Announcements:

1. 1/2 marathon training class 3/ 23 @ 8AM .

2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31- Don’t miss this! Awesome opportunity!

3. 3/23- Pitter Pat 5K and 10K

 

WOD’s for the Week of 3/11

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Pictured above:  Big CFS group turnout at the Gladiator Mud Run this past Saturday in Sparta, MO.  THIS IS SPARTA!!!

Short Interval (Mon 5pm, Tues 10AM): 2 x 400 with 2 minutes Rest, 3 x 300 with 90 seconds rest, 4×200 with 60 seconds rest

C2: 2 x 500 with 2 minutes Rest, 3 x 375 with 90 seconds rest, 4×250 with 60 seconds rest

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Long Interval (Thurs 10AM, Thurs 5PM):  “Short & Clean Mudder” – Run 400, 2 Wall Climbs (7’), Run 400, 15 Over-Unders with stick (24”/20”), Run 400, 1 Monkey Bar Traverse, Run 400, 200 Sled Push(4×45/2×45+2×25), Run 400, 15 Pull Ups, Run 400, 200 Sand Bag Carry (90/70), Run 400, 15 Box Jumps (30/24), Run 400, 2 Wall Climbs (7’)

C2: 4-8 x 500m, recover 1:00, hold each effort within 2-3 seconds

Announcements:

1.  CFE 1/2 Marathon Training 8 a.m. 3/16 – Please R.S.V.P. in the comments if you are coming to class on 3/16.  We have many signed up to run the Shamrox!

2. CrossFit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31- Don’t miss this! Awesome opportunity!

3. 3/16 Sham Rox-15K & 5K – Please let us know if you are running the 15k!  KT is!

4. 3/23- Pitter Pat 5K and 10K – Please let us know if you are running the 5k or 10k!

WOD’s for the Week of 3/4

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Last year CFE Springfield represented at the Pitter Pat 5K/10K in a big way. We brought home 5 first place finishes and had many participate and represent the gym. Don’t miss out on the fun this year! The Pitter Pat is March 23rd with a 5K or 10K option. Leslie Gloe has set up an envelope by the endurance  white board with registration forms. Sign up and leave $ in the envelope by March 16th for a group discount. Don’t miss out on all the fun. This is a great training opportunity  for all of you preparing for an upcoming 1/2 marathon this spring.

Short Interval (Mon 5pm, Tues 10AM):  400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates

C2: 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates

Long Interval (Thurs 10AM, Thurs 5PM): 400, Rest 1 Minute, 800, Rest 2 Minutes, 1600, Rest 3 Minutes, 800, Rest 2 Minutes, 400

C2: 500, Rest 1 Minute, 1000, Rest 2 Minutes, 1600, Rest 3 Minutes, 1000, Rest 2 Minutes, 500

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Announcements:

1. 1/2 marathon training class 3/ 9 @ 8AM .

2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31- Don’t miss this! Awesome opportunity!

3. 3/9- Gladiator Run

4. 3/16 Sham Rox-15K & 5K

5. 3/23- Pitter Pat 5K and 10K