WODs for the Week of 11/29

Bring (OR DRAG)-a-Friend to CFE Continues…This Week!

This Week’s WODs

Short Interval (Mon 5pm): 20 x 100 with 1:00 rest between efforts

C2: 20 x 125m Row with 1:00 rest between efforts

Long Interval (Thurs 5pm):  5 x 800 Meters with 3:00 rest between efforts

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

REGISTER TOMORROW–CYBER MONDAY!!!

All you have to do is enter in the discount code BLACKFRIDAY15 and you will save 15% on your registration. Online registration is now open. Go to http://gogirlrun.com to get started!

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

3. CFE Athletes…bring a friend to CFE!!!

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WODs for the Week of 11/22

  Happy Thanksgiving, CFE!!!

Bring (or DRAG)-a-friend to CFE continues this week!

Monday’s short interval is a classic, time trial effort, that is sure to test your mental fortitude. Bring a pal…then join us at the start line of the TURKEY TROT bright and early Thursday morning!

This Week’s WODs

Short Interval (Mon 5pm): 4 x 400m TT with 5:00 rest between efforts (TT=all-out efforts)

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

Long Interval (Thurs–no class–it’s Thanksgiving!):  TURKEY TROT 5K!!! 🙂

C2:  Get off the rower and run with your pals!!!

CFE Summer Woddys

The WODDYs are coming!!!

Get your tickets at the CFS Front Desk!

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

3. CFE Athletes…bring a friend to CFE!!!

WODs for the Week of 11/15

Announcing…BRING (or DRAG)-A-FRIEND TO CFE! 🙂

Beginning tomorrow, November 16th, we’re looking forward to welcoming some *NEW* faces to CFE! Why is this such a great time to try it?? LOTS of reasons! Here’s a few FAQs (and answers) to fill you in…

Q: I hate running. Why on Earth should I come to CFE, since I hate running? (Did I mention I hate running?)

Wow. We’ve never heard that one before. 😉 Actually, we don’t all love running, every second of every day. Running is HARD! However, as CrossFitters, we all appreciate that the benefits of Endurance training, when used in conjunction with the regularly-programmed WODs are undeniable. In his recent book, Unbreakable Runner, CrossFit Endurance Founder Brian Mackenzie descibes CFE training as an effective adjunct to CrossFit’s intent to “develop high levels of fitness and health, and an all-around athleticism.” He further suggests that by following the CFE method, we can expect–among other things–increased explosive power and speed. Mackenzie’s program utilizes low-volume, high-intensity training. The resultant take-away for our athletes, then, is to not only increase skill and efficiency with respect to running, but to also translate those gains to our overall performance in the gym.
Plus? Running is functional! I mean, you’re not gonna BURPEE away from a bear that’s chasing you… 🙂

bear_attack_01

Q:  But…all you crazy peeps do is run back and forth, and run marathons. I want to lift WEIGHTS!!! RAWWWRRR!!

You are funny. We lift weights, too! Coach Chad often combines strength and/or metcons in our programming. With regard to marathons–we don’t all do that, either. We do, however, have MAD RESPECT for those of us who DO!!! Remember, the beauty of CFE is in its intention–and that is to compliment what you’re already doing in the gym. Stronger legs build bigger lifts. Increased lung capacity builds better metcon performance. So to answer your question–yes. Sometimes we run back and forth. There’s a method, though, to that madness. Our classes are structured according to short and long-interval format. Monday nights are for sprinting! Short interval night builds that explosive power and speed mentioned above. You’ll see the benefits from these workouts during WODs like “Fran”–that dirty girl we all love to hate. Thursdays are for running long(er)! Don’t worry–not too long. Just long enough to take your metabolism to a different level–forcing your body to function effectively utilizing differing oxidative pathways. Sound familiar? It’s CROSSFIT! Thursday nights prepare you to soldier on during that chipper WOD–versus crashing, burning, and running out of steam. Thursday nights–are all about that bass PACE!

Q: What else do you do, besides run???

That’s easy!!
We…make human pyramids!  
CFE Frogger                                         
We…party at the WODDYs!!!

cfe woddys

We share our best training runs…and our not-so-best training runs!
We…decorate ourselves for Christmas!    🙂          
CFE Christmasapp
We…race, and race, and RACE!!!
CFE Culligan Half  CFE David
CFE DW start  CFE Chad IM Finish
We…”carbo-load”!

We…take selfies! #duh

But the BEST part is??? We…have FUN!!!

Now is a GREAT time to try CFE!

This week’s WODs are a standard, benchmark measure of our abilities. Each 12-week CFE cycle ends with the ‘CrossFit Endurance Total.’ Join us this week, and get a good baseline gauge of where you stand. Then? Commit to the cycle, and be AMAZED at how your overall CF capacity improves thoughout!

#dontbescared 🙂

This Week’s WODs

‘CrossFit Endurance Total’

Short Interval (Mon 5pm): 200m TT*, 400m TT, 800m TT, 1600m TT; rest FIVE FULL minutes between efforts

C2**:  250m Row TT, 500m Row TT, 1000m Row TT, 1600m Row TT; rest FIVE FULL minutes between efforts

Long Interval (Thurs 5pm):  5K TT

C2:  Row 5K TT

Key:  *TT=time trial–your very best, all out effort     **C2=alternate WOD to be performed on rower (for example: in the event injury or weather prevents your from running outside)

2015 Paris Marathon #notafraid

Announcements

1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂

2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

3. CFE Athletes…bring a friend to CFE!!!

 

WODs for the Week of 11/8

IRONMAN…Coach Chad Brinkley!

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Congratulations, Coach Chad!!!  You’re AMAZING!!!

This Week’s WODs

Short Interval (Mon 5pm):  15 x 300 with 60 seconds rest between efforts

C2:  15 x 375m Row with 60 seconds rest between efforts

Long Interval (Thurs 5pm):  6 rounds–run 400m forward, run 400m backward

C2:  6 x 500m Row TT; rest 3 minutes between efforts

Announcements

  1. It’s getting dark outside! Please refrain from wearing all black to CFE so you don’t get smooshed! 🙂
  2. Follow our facebook page, ‘CrossFit Running’, for up-to-the-minute updates!

WODs for the Week of 11/1

 CFE Erikbass pro

THREE-PEAT!!!

CFS Athletes Kristie Rogge and Angie Belk bring “The Running Church” across the finish line for a third straight FIRST PLACE FINISH in the Bass Pro Mercy Marathon Relay!!!

Congratulations, Ladies!!!

                                                                   

CFE BP Relay                                        CFE Charles

Congrats to ALL of our CFS/CFE athletes!!!

This Week’s WODs

Short Interval (Mon 5pm):  “Tosh” – 3 Rounds – Run 200, Run 400, Run 600; 1:1 work:rest ratio (rest as long as it takes to run the distance)

C2:  “Tosh”– 3 Rounds — Row 250, 500, 750; 1:1 work:rest ratio (rest as long as it takes to run the distance)

Long Interval (Thurs 5pm):  2 x 2 mile TT with 5:00 rest between efforts

C2:  2 x 2 mile TT row with 5:00 rest between efforts

CFE Adam Jen

THIS guy paced his 2:20 Half Marathon group to a 2:19:30 finish!!! WOW! Nice work, Adam Irvin!

Announcements

1. Our fall schedule has changed. Join us for the evening WODs Mondays and Thursdays at 5pm!

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