WODs for the Week of 6/29





CFE Graham

This week we are starting a new cycle of CrossFit Endurance (CFE) training. This cycle will have many partner and team WODs in order to help people preparing for the Heart of America competition (or other local competitions such as the Battle for Courage in St. Louis in August). In the past, some athletes have been reluctant to attend CFE WODS – probably because they think that they are only for “runners” or people who are training to do long distance events (Triathlons, 5K+ races, etc). In truth, however, ANY CROSSFIT ATHLETE CAN BENEFIT FROM CFE! Here are some potential benefits of CFE training, even for individuals who never intend to participate in any endurance events… 



  1. Running is a functional movement. It is a basic skill in both CrossFit and life. All of us will have to move our bodies from point A to point B everyday for the rest of our lives, even if we never run a 5K. Many people have, however, developed poor habits and inefficient mechanics. As a result, loads of people complain that running causes pain (shin splints, bad knees, back pains). Learning how to run efficiently and with good mechanics will allow you to run further, faster, using less energy and with less risk for injury.
  2.  Metabolic conditioning is one of the foundations of CrossFit. Without good cardiovascular strength, you lack the “engine” that you need to keep going during regular CrossFit WODS. Particularly during longer workouts (aka Chippers), many athletes may find themselves winded and having to take more breaks than they would like. By doing CFE, you are helping to build a stronger, more efficient engine that will help improve your performance on the daily WODs. We have had several athletes tell us that doing CFE WODs have helped them improve their scores on WODs like “FRAN”, “FIGHT GONE BAD”, and the “FILTHY FIFTY”.
  3. Many athletes worry that doing endurance training will cost them gains in their strength. Traditional endurance training (i.e running long distances all the time) has been proven to interfere with development of strength and flexibility. CFE, however, uses interval training as the basis for helping athletes build endurance and speed.  Unlike traditional endurance training, interval training does NOT impede the development of strength or flexibility. In other words, you can go faster, longer, and still get stronger.
  4. If you are a competitive athlete, you should be prepared for endurance events to show up during CrossFit competitions. Many athletes were surprised (and upset) to discover that the 2014 Tanger Throwdown included a 5K as one of the events. The CrossFit Games routinely includes endurance events in their programming (i.e. half marathon row, trail run, Camp Pendelton Triathlon, etc). Last year, Jason Khalipa dramatically improved his scores at the CrossFit games by including CFE WODS in his training program. If CFE is good enough for the world’s best CrossFit athletes, it is good enough for you!
  5. Finally… CFE is fun! We have a great group of regular athletes who are supportive and welcoming. We have a great coaching staff that will help people scale workouts as needed. CrossFit Springfield has a well organized and proven CFE program – something many other local gyms do not have. So why not take advantage of this great opportunity? Drop in and see us sometime at CFE!

CFE Natosha


Check out this video detailing Jason Khalipa’s incorporation of CrossFit Endurance training to improve his performance at last year’s  Games.

This Week’s WODs


Short Interval (Mon 5pm/Tues 10am):  8 x 400 with 2:00 rest between efforts (hold 3-5 seconds)

C2:  8 x 500m Row with 2:00 rest between efforts (hold 3-5 seconds)

Long Interval (Thurs 10am/5pm):  4 x 1200 with 3:00 rest between efforts (hold 3-5 seconds)

C2: 4 x 1200m Row with 3:00 rest between efforts (hold 3-5 seconds)

CFE Sarah



1. Are you signed up for Dogwood Canyon this year? If you are, and you’re interested in the CFE Dogwood Training Plan, please email Jen C at jencochran72@gmail.com for an e-copy of the plan. Ask any coach for details!

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

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