WODs for the Week of 7/26

 Team Gretchen


Last month, our sweet Lindsay lost her best friend, Gretchen, to a lifelong battle with depression. Lindsay, Alice (pictured above left), and Gretchen (above middle)  had been best friends for years.

In a show of support for Gretchen, her family, and others who are struggling with depression, or loss as a result of suicide, Lindsay and Alice are leading “Team Gretchen”…at the Illuminating the Darkness 5K

Saturday, August 22nd


McBride Elementary, Springfield

CFE would like to show our support as well by joining

Team Gretchen


I know our community can come together to make a difference for these families, as well as for Lindsay and Alice. Here’s a bit more information on the race…

Springfield, MO, Runners and walkers will literally glow in the dark during the National Alliance on Mental Illness Southwest Missouri’s (NAMI SWMO) “Illuminating the Darkness” 5K (timed) Run and 1 Mile Walk on Saturday , August 22, 2015, at the McBride Elementary School Located at 5005 S Farm Road 135, Springfield, MO 65810

Conducted since 2008, the event offers a tribute to those who completely lost hope, their families, and many who seek an end to the rising occurrence of completed suicides in the Southwest Missouri area. Last year, Greene County experienced 53 suicides, while many more were attempted but fortunately not successful.

Details about the “Illuminating the Darkness” 5K
Sponsored by: NAMI Southwest Missouri
When: Saturday, August 22, 2015
Where: McBride Elementary School
5005 S Farm Road 135, Springfield, MO 65810
Pre-Registration: 7:00 p.m.
Run Begins: 8:30 p.m.
Participant Cost: $25 per person
Luminaria Cost: $5 each
For 5K Run info: Please contact event chairs
Stephanie Appleby- Stephanie@namiswmo.com

Luminaria lining the course in the past will offer a new element this year: for five dollars each, friends and family may purchase one or more, adding to it the name and a tribute to their loved one. This popular decoration will define the course with light, and will also support NAMI SWMO’s suicide awareness and prevention initiatives.

To purchase luminaries, contact Stephanie Appleby, at NAMI Southwest Missouri, 417-864-7119. Orders may be taken by phone and paid by credit or debit cards. Questions may also be sent via email: stephanie@namiswmo.com. Luminaries will be printed “In Loving Memory of ________________” at the top, so that the light shines on the person being remembered that evening. Containers for the luminaries are also be available for individuals to purchase and personally write in names and sentiments at the NAMI SWMO Hope Center, 1443 North Robberson Avenue, Suite 408. (Cox North Medical Tower, between Boonville and Robberson). Hours of operation are 9:30 am to 5:00 pm Monday through Friday.

Any questions or help with registration? Ask Jen C or Lindsay! Thank you, CFE!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 6am): 4 x 400 Time Trial (TT) with 5:00 rest between efforts

C2: 4 x 500 Time Trial (TT) Row with 5:00 rest between efforts


Long Interval (Thurs 6am/5pm):  800m, rest 2:00, 1000m, rest 3:00, 1200m, rest 3:00, 1000m, rest 2:00, 800m

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

Half Marathon Training Wk 2: 5 mile tempo run at 80% of 5K TT pace

**Need help determining your 80%? http://www.mcmillanrunning.com

Dogwood Training Wk 2:  Begin with agility ladder drills on the bridge–downhill; then bridge/hill repeats AMRAP for 20 min; then, “Annie“:  50-40-30-20-10 Double Unders/Situps



1.  How did your Dogwood and/or Bass Pro training runs go last week? Post your results to the Facebook page! Don’t forget to connect with the group for some of your training runs!

2. PLEASE…WITHOUT FAIL…sign-in to Wodify when you attend CFE class! This is how we track attendance, but more importantly, you should really aim to keep up with your progress cycle to cycle!

3. DAYTIME CFE IS BACK!!! Join us at 6am on T/Th for CFE! Night classes remain the same…5pm on M/Th. Tell all your friends!

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

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