WODs for the Week of 11/30

CFE’s Most Improved Athlete Is…

…Well wouldn’t you like to know! 🙂

CFE Most Improved

Truth is, we received nominations for multiple athletes, so it was quite difficult to choose just one. We believe this is a true testimony to how hard each and every one of you have worked to improve your game this year! We, as your coaches, have watched several of you grow faster, more mechanically efficient, and increasingly dedicated to your training every week.

That being said, we’d like to list ALL the names of those nominated here…

David Evans, Mary Michal Rogers, Jen Taylor, Amanda Owens, Summer Rund, Allison Muller, Sarah Johnson, Lindsay Medaris, Mandy Spigle, Amy Tackitt, Joel Mueller

Each of these names were entered into a super-official kid drawing to win Kelly Starrett’s new mobility book, Ready To Run! And the winner is…

CFE Book Winner

Summer Rund!!!

Congratulations, Summer! Great job to ALL of you for working so hard this past year, and for learning to NEVER QUIT!

~Jen C, Chad, KT, Leslie, and Allison

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): HERO WOD – BRADLEY:  10 Rounds for Time – Sprint 100 Meters, 10 Pull Ups, Sprint 100 Meters, 10 Burpees, Rest 30 Seconds.

C2: HERO WOD – BRADLEY:  10 Rounds for Time – Sprint Row 125 Meters, 10 Pull Ups, Sprint Row 125 Meters, 10 Burpees, Rest 30 Seconds.

Long Interval (Thurs 10am/5pm): 5 x 1000 with 3:00 rest between efforts

C2: 5 x 1000m Row with 3:00 rest between efforts

Mobility Focus: “Couch Stretch”

In the first image, the athlete pushes forward in her right hip to target the hip flexor. The athlete in the second image demonstrates a more upright, midline tight position that isolates his left quadricep. There should be no arching of the back while isolating the quadricep. Note that in both images, the athletes’ forward knee is positioned directly over their foot. Hold each of these stretches for 30 seconds on the right, then 30 seconds on the left. Aim to incorporate this go-to stretch into your weekly mobility routine.

CFE Couch Stretch HFlexor   CFE Couch Stretch Quad

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

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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WODs for the Week of 11/23

New CrossFit Endurance Springfield Feature!

Your Mobility Work for the Week…

 

Be sure and incorporate this mobility work for hip extension into your routine this week. Thanks, Coach Leslie (and Kelly Starrett) for the resource! 🙂

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  Run 100, 10 burpees, Run 100, 9 burpees, Run 100, 8 burpees, Run 100, 7 burpees, Run 100, 6 burpees, Run 100, 5 burpees, Run 100, 4 burpees, Run 100, 3 burpees, Run 100 2 burpees, Run 100, 1 burpee, Run 100.

C2: WOD as above. Replace 100m run with 125m Row.

Long Interval (Thurs 10am/5pm): 5K TT *Long Interval Classes are CANCELLED on Thursday. Go run the Turkey Trot with your family!

C2: 5K TT *Get off the rower and run outside with the other turkeys! 🙂

Turkey Trot Logo

Register HERE to run!

Announcements:

1. Its getting dark outside again for the 5p. Remember your reflective clothing!

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!

 

WODs for the Week of 11/17

CFE Winter

Mobility RULES!

 

With HOA6 in the books, the Fall racing season winding down, and the CF Open right around the corner…we can’t think of a more perfect time to prioritize mobility! Our primary goal at CFE is to keep you running strong, efficiently, and uninjured all year long. That being said, you can expect a few exciting changes over the next few months!

Beginning next week, we will be featuring a “Mobililty Focus” along with the weekly WODs, complete with photos/videos and instruction for each movement. These exercises should be performed on your own outside of class, and will also be discussed and incorporated into class each week. Our hope is that you will add these tools to your own “mobility toolbox”, and make mobility a priority on your way to becoming a better runner–and a better CrossFitter in general!

We’ve got a few other tricks up our sleeves this Winter–stay tuned to the blog next week for more details!

In the meantime, do yourself a HUGE favor and check out Kelly Starrett’s Ready To Run, available online and at your favorite bookstore now!

cfe KELLY STARRETT

Speaking of Kelly Starrett, check out this YouTube video where he discusses relief from, and prevention of Plantar Fasciitis…Enjoy!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  200, 60 seconds rest, 200, 50 seconds rest, 200, 40 seconds rest, 200, 30 seconds rest, 200, 20 seconds rest, 200, 10 seconds rest, 200, 20 seconds rest, 200, 30 seconds rest, 200, 40 seconds rest, 200, 50 seconds rest, 200.

C2: 250m Row, 60 seconds rest, 250, 50 seconds rest, 250, 40 seconds rest, 250, 30 seconds rest, 250, 20 seconds rest, 250, 10 seconds rest, 250, 20 seconds rest, 250, 30 seconds rest, 250, 40 seconds rest, 250, 50 seconds rest, 250.

Long Interval (Thurs 10am/5pm): 5 x 1000 with 3:00 rest between efforts

C2: 5 x 1000m Row with 3:00 rest between efforts

woddys

Don’t miss the 3rd Annual WODDY Awards! Buy your tickets at the CFS front desk TODAY!

Announcements:

1. Its almost WODDYs time!!! Be sure and cast your vote for “Most Dedicated CFE Athlete” on the WODDYs ballot!

2. Its getting dark outside again for the 5p. Remember your reflective clothing!

3.  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…

4. 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! 🙂

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

 

WODs for the Week of 11/9

Looking For a “Last Chance” Race of the Season?

Ultramax Sports Presents…

AdventureMax Springfield 10K/Half Marathon Trail Run

CFE Ultramax TwoRivers

Saturday, November 22nd, 2014

Two Rivers Bike Park

To Register:

http://ultramaxsports.com/adventuremax/springfield/trail.html

Two Rivers Logo

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am):  “Kelly” – 5 Rounds for Time – Run 400 Meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB)

C2: “Kelly” – 5 Rounds for Time – Row 500 Meters, 30 Box Jumps (24”/20”), 30 Wall Balls (20/14 LB)

Long Interval (Thurs 10am/5pm): 3 x 1600 with 3:00 rest between efforts (hold 3-5 seconds)

C2: 3 x 1600m Row with 3:00 rest between efforts (hold 3-5 seconds)

CFE Most Improved

We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

Submit YOUR nomination today to Coach Jen C at jencochran72@gmail.com!

Announcements:

1. Its almost WODDYs time!!! Be sure and cast your vote for “Most Dedicated CFE Athlete” on the WODDYs ballot!

2. Its getting dark outside again for the 5p. Remember your reflective clothing!

3.  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…

4. 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! 🙂

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

 

 

WODs for the Week of 11/2

Marathons Big and Small This Weekend!

NYCM big city

 

 Congrats to All Who Raced Today!

Matthew Scott finished 6th in his age group in the Bass Pro Half, with a time of 1:35! WOW, Matthew! Great job!

Ron Bogart finished the Bass Pro Marathon with a 10-minute PR, in 4:11! Way to go, Ron!

CFE Ron Bass Pro

 

Adam Irvin and CFE Coach Allison Muller braved relentless 30+mph winds to finish the New York City Marathon!

Congratulations, Adam and Allison!

CFE Adam Culligan NYC

This Week’s WODs 

 

Short Interval (Mon 5pm/Tues 10am):  8 x 300 with 2:00 rest between efforts

C2: 8 x 375m Row with 2:00 rest between efforts

Long Interval (Thurs 10am/5pm): “Newport Beach Crippler”–30 Body Weight Backsquats, 1 Mile Time Trial Run

C2: Newport Beach Crippler”–30 Body Weight Backsquats, 1 Mile Time Trial Row

 

 

CFE Most Improved

We need YOUR input! Please submit your vote for ‘Most Improved CFE Athlete’ for an upcoming blog feature!

Submit YOUR nomination today to Coach Jen C at jencochran72@gmail.com!

 

Announcements:

1. Its almost WODDYs time!!! Be sure and cast your vote for “Most Dedicated CFE Athlete” on the WODDYs ballot!

2. Its getting dark outside again for the 5p. Remember your reflective clothing!

3.  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…

4. 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! 🙂

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