WODs for the Week of 12/29

Happy New Year, CFE Athletes!!! Be sure and watch this video prior to short interval class this week. We’ll be focusing on the fall utilized in the pose method of running, then applying what we’ve learned as we burn through the 200m sprints.

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  200m, 60 seconds rest, 200m, 50 seconds rest, 200m, 40 seconds rest, 200m, 30 seconds rest, 200m, 20 seconds rest, 200m, 10 seconds rest, 200m, 20 seconds rest, 200m, 30 seconds rest, 200m, 40 seconds rest, 200m, 50 seconds rest, 200m.

C2:  250m Row, 60 seconds rest, 250m Row, 50 seconds rest, 250m Row, 40 seconds rest, 250m Row, 30 seconds rest, 250m Row, 20 seconds rest, 250m Row, 10 seconds rest, 250m Row, 20 seconds rest, 250m Row, 30 seconds rest, 250m Row, 40 seconds rest, 250m Row, 50 seconds rest, 250m Row.

Long Interval (Thurs 10AM, Thurs 5PM):  5 x 800 with 90 seconds rest (hold 3-5 seconds).

C2: 5 x 1000m Row with 90 seconds rest (hold 3-5 seconds).

Alright, kids. Put the forks DOWN. Holidays are over…

CFE No Pie

Run first…pie later. 😉

Announcements:

1.  This year’s Go Girl Half Marathon is scheduled for April 19th in Springfield, MO! We had a HUGE group last year! Who’s ready to take this race on again this year? Your CFE coaches will help you get there! Stay tuned for details…

2.  Safety Alert! Try and refrain from wearing all black if you’re attending evening CFE classes. Wear reflective clothing if you have it.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

WODs for the Week of 12/22

On behalf of all of your CFE coaches…

MCMas CFE

Coach EK sends her love…and recommends this AWESOME article to make all your CFE Christmas dreams come true!!! Having trouble with hip pain, IT bands, or shin splints?? Your biomechanics are likely to blame. This article reiterates the importance of staying off the heels, and serves as a great reminder of why Pose running is so instrumental in your staying injury-free!

Thanks, EK!

http://www.tabatatimes.com/ask-doc-pose-running-efficiency/

This Week’s WODs:

Short Interval (Mon 5pm, NO CLASS on Tuesday this week):  8 x 300 with 2:00 rest (Hold 3-5 seconds)

C2:  8 x 400m Row with 2:00 rest (Hold 3-5 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  HERO WOD:  “Griff”– Run 800 Meters, Run 400 Meters Backwards, Run 800 Meters, Run 400 Meters Backwards.

C2: 4 x 800m Row with 2:00 rest 

A few words about Wodify…

Wodify is a great way to monitor your individual progress throughout the programming cycles, to keep track of benchmarks and PRs, and to motivate each other! That being said…PLEASE be mindful of how you post your scores in Wodify. For example…if you did the workout EXACTLY as written, mark “Rx”. If you scaled all or any of the distances, did not complete all intervals, or failed to hold any designated interval range–you cannot claim “Rx”. Scaling our WODs, as with any CrossFit WOD, is certainly acceptable (and encouraged in situations where the athlete is unable to maintain the intensity intended for the workout, or if said distances or interval structures put an athlete at risk for injury given their current skill level, or at the discretion of the athlete or their coaches). We are SO fortunate to have this system! Let’s be accountable to ourselves and one another–to reap the full benefit of its function!

 

Announcements:

1.  This year’s Go Girl Half Marathon is scheduled for April 19th in Springfield, MO! We had a HUGE group last year! Who’s ready to take this race on again this year? Your CFE coaches will help you get there! Stay tuned for details…

2.  Safety Alert! Try and refrain from wearing all black if you’re attending evening CFE classes. Wear reflective clothing if you have it.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

WODs for the Week of 12/15

North Central region athlete Stacie Tovar hits a powerful, solid “Figure Four” during last year’s Reebok CrossFit Games “Zig Zag Sprint” event

 

CFE Tovar

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  10 x 200 with 60 seconds rest (hold 1-3 seconds)

C2:  10 x 250m Row with 60 seconds rest (hold 1-3 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  5 x 800 with 3 minutes rest (hold 3-5 seconds)

C2: 5 x 1000m Row with 3 minutes rest (hold 3-5 seconds)

 

CFE North Face

Announcements:

1.  This year’s Go Girl Half Marathon is scheduled for April 19th in Springfield, MO! We had a HUGE group last year! Who’s ready to take this race on again this year? Your CFE coaches will help you get there! Stay tuned for details…

2.  Safety Alert! Try and refrain from wearing all black if you’re attending evening CFE classes. Wear reflective clothing if you have it.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

WODs for the Week of 12/8

joshbridges

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  “Nancy”– 5 rounds for time:  Run 400m, 15 OHS (95/65)

C2:  “Nancy”–5 RFT: Row 500m, 15 OHS (95/65)

Long Interval (Thurs 10AM, Thurs 5PM):  “Tosh”– 3 rounds for time:  Run 200m, 400m, 600m with 1:1 work:rest

C2:  “Tosh”–3 RFT: Row 250m, Row 500m, Row 750m with 1:1 work:rest

camillenancy

Announcements:

1.  This year’s Go Girl Half Marathon is scheduled for April 19th in Springfield, MO! We had a HUGE group last year! Who’s ready to take this race on again this year? Your CFE coaches will help you get there! Stay tuned for details…

2.  Safety Alert! Try and refrain from wearing all black if you’re attending evening CFE classes. Wear reflective clothing if you have it.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

naughty nancy

WODs for the Week of 12/1

LOVE this video! Who knew a big guy could run that fast??!?

Contemplating competing in the 2014 CrossFit Open? Watch this video detailing Jason Khalipa’s CFE training regimen, and consider the inevitable benefits of incorporating CFE into your training plan. 3, 2, 1…GO!

 

This Week’s WODs:

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

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

Long Interval (Thurs 10AM, Thurs 5PM):  800m, rest 2 minutes; 1000m, rest 3 minutes; 1200m, rest 3 minutes; 1000m, rest 2 minutes; 800m

C2:  800m Row, rest 2 minutes; 1000m Row, rest 3 minutes; 1200m Row, rest 3 minutes; 1000m Row, rest 2 minutes, 800m Row

CFE Go Girl

2013 Go Girl Half-Marathoners

Announcements:

1.  This year’s Go Girl Half Marathon is scheduled for April 19th in Springfield, MO! We had a HUGE group last year! Who’s ready to take this race on again this year? Your CFE coaches will help you get there! Stay tuned for details…

2.  Safety Alert! Try and refrain from wearing all black if you’re attending evening CFE classes. Wear reflective clothing if you have it.

3.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!