WODs for the Week of 2/23

CFE Scotty and Jen

 Thanks to our pal, Scotty T, for hooking us up with yet another AWESOME CFE shirt for the Spring racing season!

 “You know, there’s like a boat-load of gangs at this school. This one gang kept wanting me to join because I’m pretty good with a bowstaff.”–Napoleon Dynamite

 Here’s a link to the order form!

https://docs.google.com/forms/d/1Z-JtfBst2fqaulpEA9VkckG3gc3BsxCzFcxGAaM_pWY/viewform

CFE Napoleon Shirts

 

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  6 x 400 with 90 seconds rest between efforts. Hold 3-5 seconds, or FOUL–30 burpees for time (each infraction).

C2:  6 x 500m Row with 90 seconds rest between efforts. Hold 3-5 seconds, or FOUL–30 burpees for time (each infraction).

Long Interval (Thurs 10AM, Thurs 5PM):  “Reverse Tosh”–3 rounds of 600, 400, 200 with 1:1 work : rest ratio

C2:  “Reverse Tosh”–3 rounds of 750, 500, 250m Row with 1:1 work : rest ratio

(Sun 3/2)–@ CFS, 2pm, with Coach Jen C. ** FYI–the run scheduled for this day is rather lengthy. Childcare WILL ONLY be available from 2pm-3pm. Please keep that in mind when considering how long this run will take you, and make other childcare arrangements as necessary. Thanks! Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

CFE Mandy and Jen C

3 x 5k DONE!  🙂

Announcements:

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 March is as follows:

3/2–2pm with Coach Jen C

3/9–2pm with Coach Leslie

3/16–2pm with Coach Chad

3/23, 3/30–no classes, run on your own or with a group

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

WODs for the Week of 2/16

2014 Dogwood Canyon Registration is officially OPEN!

Your CFE coaches are in talks regarding a training program for this Fall event! Post to Facebook or comments if you’re interested in training for this AWESOME trail run!

3, 2, 1…GO!

 

KT dogwood

Coach KT shows off her hard-earned, SWEET medal from Dogwood 2012!

 

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  20 x 100 with 60 seconds rest between efforts (hold 1-3 seconds)

C2:  20 x 125m Row with 60 seconds rest between efforts (hold 1-3 seconds)

Long Interval (Thurs 10AM, Thurs 5PM):  5 x 1000 with 3:00 rest between efforts (hold 3-5 seconds)

C2:  5 x 1000m Row with 3:00 rest between efforts (hold 3-5 seconds)

Half Marathon Training (Sun 2/23)–@ CFS, 2pm, with Coach Jen C. ** FYI–the run(s) scheduled for this day are rather lengthy. Childcare WILL ONLY be available from 2pm-3pm. Please keep that in mind when considering how long these runs will take you, and make other childcare arrangements as necessary. Thanks! Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

Hey, kids! Better be ready for those runs on Sunday! 😉 You’re welcome…

Announcements:

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/Mar is as follows:

2/16–2pm with Coach Leslie

2/23–no class   2pm with Coach Jen C–SURPRISE! 🙂

3/2–2pm with Coach Jen C

3/9–2pm with Coach Leslie

3/16–2pm with Coach Chad

3/23, 3/30–no classes, run on your own or with a group

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

WODs for the Week of 2/9

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM):  20 minute AMRAP–200m run, 30 seconds rest

C2:  20 minute AMRAP–250m Row, 30 seconds rest

Long Interval (Thurs 10AM, Thurs 5PM):  600m, rest 2:00, 800m, rest 3:00, 1000m, rest 3:00, 800m, rest 2:00, 600m

C2:  600m Row, rest 2:00, 800m Row, rest 3:00, 1000m Row, rest 3:00, 800m Row, rest 2:00, 600m Row

Half Marathon Training (Sun 2/16)–@ CFS, 2pm, with Coach Leslie. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

CFE Big Party Half

Sunday, April 13th

Mercy Hospital, Springfield

Another Half Marathon alternative for this Spring, Runners! And for a GREAT cause! See CFS Coach Kristin “Kev” Anderson for more details!

Register Here:  2nd Annual BIG PARTY Half Marathon!

Announcements:

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:

2/16–2pm 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.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!

WODs for the Week of 2/2

DON’T MISS THIS!!!

Ultramax Sports will be having a team discount night for all CrossFit Springfield members on Monday, February 3rd from 6-8pm (you can come any time all day to shop)! They’ll be offering 15% off ANYTHING in the store, 10% off of sale items, plus they’ll have paleo friendly snacks. Ultramax (located at the corner of National & Republic Rd) has everything from the best running shoes to recovery and mobility products. Hope to see you there!

Photo: The Ultramax Nation will be having a team discount night for all CrossFit Springfield members on Monday, February 3rd from 6-8pm! They'll be offering 15% off ANYTHING in the store, 10% off of sale items, plus they'll have paleo friendly snacks. Ultramax (located at the corner of National & Republic Rd) has everything from the best running shoes to recovery and mobility products. Hope to see you there!

 

This Week’s WODs:

Short Interval (Mon 5pm, Tues 10AM):  “Death by 10 Meters”–With a continuously running clock,  run 10 meters the first minute, 20 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post total rounds to Wodify.

C2:  “Death by 20 Meters”–With a continuously running clock, row 20 meters the first minute, 40 meters the second minute, and so on until you cannot complete the prescribed distance for the current minute. Post your distance for the last (incomplete minute), PLUS the total distance traveled to Wodify.

Long Interval (Thurs 10AM, Thurs 5PM):  6 x 800m with 2:00 rest between efforts (hold 3-5 seconds)

C2: 6 x 1000m Row with 2:00 rest between efforts (hold 3-5 seconds)

Half Marathon Training (Sun 2/9)–@ CFS, 2pm, with Coach Chad. Email Jen C at jencochran72@gmail.com for training plan details, if you don’t already have yours.

 

CFE Amy T

Congratulations to CFS/CFE Athlete Amy Tackitt for PR’ing at the Rock N’ Roll Half Marathon in New Orleans this weekend! Way to go, Amy!

Announcements:

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:

2/9–2pm 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.  “Like” our Facebook page, CrossFit Running, for weekly WOD updates and announcements!