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!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s