WODs for the Week of 12/28

 Thank You for a Wonderful Year at CFE!

HNY 2015

We have TONS of great things in store for 2015! What do YOU want to accomplish this year?

CFE Barbra and Friends

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 8 x 400 with 60 seconds rest between efforts

C2: 8 x 500m Row with 60 seconds rest between efforts

Long Interval (Thurs 10am/5pm): *This week’s Long Interval falls on New Year’s Day! We will have one rockin’ class at 10am only this day. TWO Rounds (1200 Meters, 4:00 Rest, 800 Meters, 3:00 Rest, 400 Meters, 2:00 Rest)

C2: TWO Rounds (1200m Row, 4:00 Rest, 800m Row, 3:00 Rest, 400m Row, 2:00 Rest)

Mobility Focus: “Better Hip Extension in Running” with Kelly Starrett

Announcements:

1. Our AMAZING coach and friend, KT, will be leaving our coaching staff soon to pursue an exciting opportunity in Advertising/Marketing…and we want to send her off right! Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

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 12/21

CFE Christmasapp

Merry Christmas From CFE!!

This Week’s WODs 

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

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

*NO CLASSES on Thurs 12/25…Find a hill or a bridge where you are, then run up it and down it for thirty minutes! Or? If you have access to a rower, here’s an awesome row workout for you!

Long Interval (Thurs 10am/5pm): 30 Minute AMRAP of Hill Repeats on the Bridge (Over =1, Back =2)

C2: Row 1200m, then Tabata Row:  8 rounds of 20 seconds on, 10 seconds off–ALL OUT EFFORTS. Finish with 1200m row.

Mobility Focus: Here is a great mash-up of five runners’ stretches for you to try! http://therunnersmuse.wordpress.com/2013/01/14/the-fabulous-five-essential-stretches-for-runners/

SAVE THE DATE!

CFE KT

Our AMAZING coach and friend, KT, will be leaving our coaching staff soon to pursue an exciting opportunity in Advertising/Marketing…and we want to send her off right!

Please join us on Thursday, Jan 15th at 6:30pm for a “Thank You, KT…From CFE” Celebration, Big Whiskey’s Republic Road!

More on KT and all she has brought to our Endurance program, coming up soon on the blog! Love you, KT!

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 12/14

 

cfe woddys

Merry (Almost) Christmas, Everybody!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 4 x 400 TT with 5:00 rest between efforts

C2: 4 x 500m Row TT with 5:00 rest between efforts

CFE Christmas Run

Long Interval (Thurs 10am/5pm): COUNTDOWN  TO CHRISTMAS”–50 Minute Time Cap

RX Version

12 Pull Ups, Run 400 Meters

11 Burpee Box Overs (24”/20”), Run 400 Meters

10 Wall Balls (20 LB/14 LB to 10’), Run 400 Meters

9 Power Cleans (115/80), Run 400 Meters

8 Front Squats (115/80), Run 400 Meters

7 Shoulder to Overhead (115/85), Run 400 Meters

6 Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats. Run 400 Meters

3 Power Snatch (115/80), Run 400 Meters

2 DB Manmakers (30/20), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

RX+ Version

12 Chest to Bar Pull Ups, Run 400 Meters

11 Burpee Box Overs (30”/24”), Run 400 Meters

10 Wall Balls (25 LB/20 LB to 10’), Run 400 Meters

9 Power Cleans (135/95), Run 400 Meters

8 Front Squats (135/95), Run 400 Meters

7 Shoulder to Overhead (135/95), Run 400 Meters

6 Strict Hand Stand Push Ups, Run 400 Meters

5 Ring Muscle Ups, Run 400 Meters

4 Pistol Squats, Run 400 Meters

3 Power Snatch (135/95), Run 400 Meters

2 DB Manmakers (40/30), Run 400 Meters

1 Minute Plank Hold, Run 400 Meters

C2: WOD as above. Replace run portions of WOD with 500m Row

Mobility Focus: Lower legs and calves

“Unglue Your Sticks, Man!” –with Kelly Starrett

 

CFE Summer Woddys

These Girls… 🙂

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 12/7

Congratulations Coach Chad! 2014 Woddy Award Winner for Most Dedicated CFE Athlete!

CFE Chad IM Finish

Coach Chad–Thank you so much for everything you do for our athletes! From your stellar programming, to the encouragement, direction, and positive example you provide each week–you are AMAZING!

Congratulations to CFE Athlete Amanda Owens, on finishing her 7th half marathon this weekend in San Antonio, TX!

Way to go, Amanda!

CFE Amanda Half

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/5pm): “Alexandra Jo Koch“–3 Rounds for Time: 75 Meter Farmer’s Walk (2x 70/2x 55), 12 Front Squats (75% of Body Weight), 30 Bear Hugger Squat Jumps (25/20), Run 400 Meters

CFE Alex

C2: Alexandra Jo Koch“–3 Rounds for Time: 75 Meter Farmer’s Walk (2x 70/2x 55), 12 Front Squats (75% of Body Weight), 30 Bear Hugger Squat Jumps (25/20), Row 500 Meters

Mobility Focus: “Low Back Tweak Fast Fixes”… Featuring Kelly Starrett

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!