WODs for the Week of 5/25

This Week’s WODs

Short Interval (Mon 5pm/Tues 10am): “Helen”–3 rounds for time of 400m run, 21 KB swings (55/35), 12 pullups

C2: “Helen”–3 rounds for time of 500m row, 21 KB swings (55/35), 12 pullups

Long Interval (Thurs 10am/5pm): 800m, rest 2:00, 1000m, rest 3:00, 1200m, rest 3:00, 1000m, rest 2:00, 800m

C2: 800m row, rest 2:00, 1000m row, rest 3:00, 1200m row, rest 3:00, 1000m row, rest 2:00, 800m row

Announcements:

1.  NO CLASS on Monday, 5/26, in observance of Memorial Day.

2.  If you haven’t already…please pay Scott Taylor for your Napoleon Tshirts!!!

 

WODs for the Week of 5/18

A Very Exciting CFE Announcement…

We would like to welcome CFS coach, Allison Muller to our CFE coaching staff!

Allison is an avid and dedicated runner, and has plenty of experience and expertise from which we can all benefit! Congratulations, Allison!

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My running journey began in 7th grade with middle school track. Eventually, I began running longer distances–and those are the distances I continue to enjoy to this day. I recently completed my fourth full marathon, and have completed many half marathons. I fully believe in the CFE methodology, and apply the principles to my training. I am excited to share any and all knowledge I have about running with you! I am a CrossFit Level I Certified Coach and CrossFit Mobility Certified. I cannot wait to see all of the continued successes from all of the CFS endurance athletes!

–Allison

This Week’s WODs

Short Interval (Mon 5pm/Tues 10am):  “Tail Pipe Partner WOD”–3 Rounds of 200m run, one partner holds a static overhead barbell in snatch grip (95/65) while the other runs. The running partner cannot begin their run until the static hold partner has the bar in the air. Rest five minutes, then “Death by 10 Meters”.

C2:  “Tail Pipe Partner WOD” as above, replacing 200m run with 250m row. Rest five minutes, then Tabata Row–8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS.

Long Interval (Thurs 10am/5pm):  8 x “Over and Back” hill sprints on the bridge with 2:00 rest between efforts

C2:  1600m repeats x3, rest 5:00 between efforts

 

Just for a good laugh…Have a great week, everybody!

 

Announcements:

1.  If you haven’t already…please pay Scott Taylor for your Napoleon Tshirts!!!

 

WODs for the Week of 5/11

Have You Picked Up Your CFE Napoleon Dynamite Shirt Yet?

If not…see Scott Taylor or check at the front desk!

CFE Napoleon Shirts

This Week’s WODs

Short Interval (Mon 5pm/Tues 10am): 5 x band-resisted sprint, 3 x 5:10:5 shuttle run, 8 x 100m with 10 seconds rest between efforts

C2: 8 x 100m Row with 10 seconds rest between efforts

Long Interval (Thurs 10am/5pm): 5 x 1000m 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)

 

Announcements:

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

WODs for the Week of 5/4

regionals image

The 2014 CrossFit Games North Central Regional begins Friday, May 9th!

Best of luck to our CrossFit Springfield Team…Luke Kuschmeader, Mihai Iacob, Shawn Freeman, Brian Rice, Ronna Heppner, Logan Bisbee, Ronessa Williams, and Alissa Myers!

Dan Bailey

CrossFit Games athlete Dan Bailey…being awesome.

Congratulations to CFE Athletes Allison Muller and Amanda Owens for completing the Branson Divas Half Marathon today! Great job, girls!

This Week’s WODs

Short Interval (Mon 5pm/Tues 10am): 5 Rounds for time–100 ft prowler push (4×45 men/4×35 women), Run 400, 10 burpees

C2: WOD as written above, replace 400m run with 500m row

Long Interval (Thurs 10am/5pm): 600m, rest 2:00, 800m, rest 3:00, 1000m, rest 3:00, 800m, rest 2:00, 600m

C2: WOD as written above, replace runs with row (same distance)

run image

Announcements:

1. CFE Napoleon Dynamite T-shirts are DONE! Please pay Scott Taylor ASAP! Your shirts are behind the glass case at the CFS front desk. Please leave payment in an envelope for Scott at the front desk, or pay him in person when you see him. Thanks so much, Scotty T.!

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