WODs for the Week of 1/26

CFE Words of Wisdom with Coach Chad…

Regarding Scaling

Some athletes believe that they can’t do an endurance workout because the distances are too long for them. It is important to remember that endurance workouts can be scaled the same way any other CrossFit workout can be scaled.  The key to scaling a workout is to figure out how to maintain the same relative intensity as an athlete who would be doing the workout as prescribed. If you find that you are taking far longer than the other athletes to complete a workout, then you should probably be scaling.
For example: The prescribed workout is 5 x 400 meter run with 3:00 rest. The intention of this workout is for athletes to find a hard pace that they can sustain with a fair amount of rest. Athletes doing this workout as prescribed might be expected to complete each interval in 60 to 90 seconds. If you are unable to do that, you might consider scaling and running a distance that you can complete reliably in 60 to 90 seconds at a hard pace – maybe 5 x 300 meter run with 3:00 rest.

Scaling is not bad. Scaling is appropriate for several reasons. First, it is important to do the workout at a level where you can maintain appropriate intensity and form. If you practice good running form, you will develop good habits that will allow you to run faster. If you push yourself beyond the point where you can hold good form, you will develop bad running habits and may end up injured. This is why it is important that you scale workouts to your current ability level to ensure you don’t push yourself beyond your limits and develop an injury. The only time scaling would be unacceptable is if an athlete is capable of doing the workout as prescribed with appropriate form and intensity, but chooses to run shorter distances because it is easier. We scale for safety reasons. We scale to ensure good technique. We do not scale to make things easy.

Regarding Pain

Why am I so sore after a tempo/time trial run? If you are new to distance running, you may be surprised how sore you are after a longer run (5K or longer). It is pretty normal for people’s legs to stiffen up after running longer distances. This can, however, be avoided by doing two things religiously – (1) warming up, and (2) doing mobility work after the run.

Warm Ups: Many people do not warm up for distances runs. They think that since the run itself will take a long time, they can warm up on the first mile. This is, however, a problem. Running by itself will not necessarily prepare you muscles and joints to move in the same way other exercises will. For this reason, I strongly recommend that everyone do (at a bare minimum) the following warm up routine prior to a tempo or time trial run. These movement drills will serve as dynamic stretches that will help prepare the body to move: High Knees, Butt Kickers, Soldier Kicks, Sampson Stretches, Forward Leaning Hops, Power Skips, 3 Inch Worms, 3 Accelerations.

Mobility Work: The WORST thing you can do after a longer run is simply sit down. This will virtually guarantee that you are so stiff you can’t walk. After a longer run, I encourage people to spend a minimum of 10 minutes doing mobility work. I typically spend four minutes stretching the calf muscles, two minutes stretching the hamstrings, and four minutes doing “couch” stretches. In addition, I will often use a foam roller to roll out my quads, hamstrings, and IT bands. Some days I will also use a lacrosse ball to roll out the bottoms of my feet. You can also do some dynamic stretching such as butt kickers, high knees, soldier kicks, good mornings, and Sampson stretches. If you do 10-20 minutes of serious mobility work after each longer run, you shouldn’t be so stiff that you can’t walk.

If you have questions about how to stretch or mobilize particular joints or muscle groups, please consult with a coach. We are happy to help you! –Coach Chad

CFE Chilly Monday Night

Last Monday’s 5p Crew.

This Week’s WODs:

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

C2:  10 x 250m Row with 60 seconds rest between efforts (hold 3-5 seconds)

Long Interval (Thurs 10AM, Thurs 5PM): HERO WOD–“JARED”: Four rounds for time–Run 800, 40 pullups, 70 pushups

C2: HERO WOD–“JARED”:  Four rounds for time–Row 800m, 40 pullups, 70 pushups

Half Marathon Training (Sun 2/2)–On your own or with a group–NO CLASS. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

CFE 13.1 image



Yep. You sure can.


1. Our new CrossFit Springfield Endurance Half Marathon training plan consists of Tempo/Time Trial WODs for the next thirteen weeks, beginning Sunday, January 19th. These are to be paired with the short interval and long interval workouts we perform in endurance class, as well as with the programmed CF WODs in the gym. This is a brand new format, similar to training plans we’ve offered previously, but not exactly the same.

We will offer periodic Sunday classes, beginning January 19th, where we will be performing the assigned tempo/time trial WODs. The Sunday classes will be held at CFS at 2pm. Childcare will be available from 2pm-3pm. Sunday classes will not be held every week. On the weeks where a Sunday class will not be held, it is expected that you will complete the assigned WOD for that week on your own, or with a group of others.

Half Marathon training class schedule for Feb is as follows:

2/2–no class, complete workout on your own or with a group

2/9–2pm with Coach Chad

2/16–2pm with Coach Leslie

2/23–no class, complete workout on your own or with a group

**March dates TBA

This training program is being offered at no additional cost to our CFS members. Email Jen C at jencochran72@gmail.com if you’d like an e-copy of the training plan.

2.  The early bird registration deadline for the 2014 Go Girl Half Marathon is Jan. 31st! Register HERE! The price increases by $5 on Feb. 1st.

3. THIS JUST IN!!! Ultramax will be hosting a CFS Night on Monday, February 3rd, at their Republic Rd. store! Discounted merchandise and more! Details to follow!

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

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

2 thoughts on “WODs for the Week of 1/26

  1. Congratulations to everyone who did Jared today. You all put forth some truly heroic efforts! Every one of you should feel good about what you accomplished tonight. Be Well…


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