WODs for the Week of 4/27

WELCOME HOME, EK!!!

CFE EK Jen C

How great was it to see this girl in action again?? Not to mention a BLAZING 5K PR of 21:27! Didn’t catch an Elizabeth sighting this weekend? Never fear! Join us tomorrow (Monday) for a SPECIAL EDITION CFE at 10am! The WOD? EK’s choice. (Insert evil laugh here)

CFE EK DL

TANGER THROWDOWN TERRIFIES THE MASSES WITH 5K OPENER!

CFE Alissa

However, THIS girl’s not scared!!! Great job, Coach Alissa! 🙂

This Week’s WODs

Short Interval (Mon 5pm/Tues 10am): 8 x 300 with 60 seconds rest between efforts

C2: 8 x 375m Row with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): TOSH–3 rounds for time (200/400/600) with 1:1 work:rest

C2: TOSH–3 rounds for time (250/500/750m Row) with 1:1 work:rest

CFE Leslie

 Congratulations to Coach Leslie, who’s in Costa Rica this week getting married!!! Best wishes to you both!!!

Announcements:

1. CFE Napoleon Dynamite T-shirts are DONE! Stay tuned to the FB page or see Scott Taylor for more details!

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

 

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WODs for the Week of 4/20

GO, GIRLS!!!

JOB WELL DONE to ALL of our CFS athletes who completed the Go Girl Half Marathon this weekend! Lots of PRs and a first time finisher, too! Here’s a few pics from the weekend…check out our Facebook page for more!

CFE mari

Mari finishes her first half marathon! Congratulations, Mari!

CFE three girls

Rachel, Ashley, and Melanie striding across the finish! Way to go, girls!

CFE pace markers

Amanda and Angie celebrate their success!

This Week’s WODs

**PLEASE NOTE…The short and long interval WODs have been reversed this week in honor of Monday’s running of the 2014 Boston Marathon. Please come and honor those whose lives were taken or affected by the tragic events of last year’s race, and support those who will courageously and adamantly run again this year–proving that the human spirit will always prevail over fear and darkness. #bostonstrong

boston strong

Short Interval (This week ONLY, short interval will be held on Thursday 10am/5pm): 20 x 100 with 60 seconds rest between efforts

C2: 20 x 125m Row with 60 seconds rest between efforts

Long Interval (This week ONLY, long interval will be held on Monday 5pm/Tuesday 10am): “BOSTON STRONG”–4 Rounds for Time:  Run 1200m, 4 Pistol Squats (R/L=1), 15 Stationary Overhead Lunges (45/25), 18 Burpee Pullups, 26 Box Jumps (24/20″ Games Standard), 2 Manmakers (40/25)

C2: “BOSTON STRONG”–4 Rounds for Time:  WOD as above, substitute 1200m Row for Run portion of WOD

 

Announcements:

1. CFE Napoleon Dynamite T-shirts are nearly complete! Stay tuned to the FB page for more details!

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

 

WODs for the Week of 4/13

Congrats, Scotty T!!! Another Half Marathon in the Books!

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This Week’s WODs

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

C2: 10 x 250m Row with 60 seconds rest between efforts

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

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

 

IMG_6927

Congrats to Vincent Lee Mhire, who ran his first ever MILE on Friday! Way to go, Vin!

 

Announcements:

1. CFE Napoleon Dynamite T-shirts are nearly complete! Stay tuned to the FB page for more details!

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

WODs for the Week of 4/6

April’s CFE Athlete Spotlight, Mandy Spigle!

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“You Won’t Be Able to Run Again.”

Those were the words my doctor told me after a knee injury back in October 2012. She told me I might be lucky and be able to run with a knee brace at some point. Trust me, this is not the thing you want to hear as a 31-year old female who has just tried CrossFit via Groupon and fallen in love with it (CF, not Groupon, just to clarify). I am a married HR professional with two dogs and a cat…my life ahead of me…and I don’t like to be told I can’t do something.

I’ve always wanted to be a runner, but I’ve never really liked to run! So, you can imagine my surprise when I made the spur of the moment decision back in January to train for the Go Girl Half Marathon. I will admit to a slight panic attack when I realized I had told a CFE Coach, Jen C, that I was going to do it…because that meant I couldn’t back out! So I showed up for the first training day on January 19th and have been attending CFE ever since.

That first day, a 5k, I realized I was so nervous that I forgot my knee brace, my patella band, and my mind. Luckily, I had been WOD-ing regularly since February 2013, so I had been building up my leg and knee muscles without even purposely thinking about it. I sucked it up that day in January, knew I couldn’t look like an idiot in front of people I barely knew, and ran the 5k. Wonder of wonders, I had no knee pain! So here I am, just a couple of weeks out from my half marathon, and I’ve been successfully piling on the miles without pain (other than the agony of mile after mile!). My goal is to finish the half in under 3 hours – ideally around 2:30 – 2:45.

I usually CFE WOD on Monday and Thursday evenings, but sometimes have to do it on my own early due to a busy schedule. I also do the prescribed long runs each week (well, I missed one due to illness). I love the drills we do as partners. It is nice to work together on an individual sport. I really dislike doing push-up sprints. My favorite CFE workouts are the ones that vary. I know it sounds weird, but I kinda get bored with repeating the same meter run over and over…I would much rather do a 200, 400, 600, 800, 600, 400, 200 type workout.

Long term, I have no clue what my goals are. The farthest out I know is October, when I have signed up to do the Dogwood 15k. I plan to check out trail running to see how I like it. I do enjoy running a little more now than I used to…partly because I kinda actually KNOW how to run and partly because of the people. As with everything CrossFit, everyone is encouraging, celebrates with you, and sympathizes with the length of the long runs. I do know I plan to keep doing CFE and am going to try to do at least a 5k a month. From there, who knows! But I do know I will be able to do whatever I decide to try. My results may not be as great as everyone else, but I will be out there doing it!

Congratulations, Mandy! We’re very proud of your accomplishments, and your commitment to CFE! Best of luck on your BIG RACE!

–Coach Chad, KT, Leslie, and Jen C

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Announcing the Dirty Bird Adventure Race!

Save the Date for 6/7/14! More Details to Come…

 

This Week’s WODs

Short Interval (Mon 5pm, Tues 10AM): 6 x 400 with 3:00 rest (hold 3-5 seconds)

C2: 6 x 500m Row with 3:00 rest (hold 3-5 seconds)

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

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

paris marathon

Congratulations to CFS Coach Allison Muller and Adam Irvin for completing the 2014 Paris Marathon today! 50,000 runners! Having completed his 50 States marathon journey, Adam’s now moved on to the Seven Continents! AWESOME accomplishment, Adam and Allison!

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Announcements:

1.  CFE Napoleon Dynamite T-shirts are nearly complete! Stay tuned to the FB page for more details!

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