WODs for the Week of 6/26

“Blessed are those who mourn, for they will be comforted.”  Matthew 5:4

Our hearts and minds are with the Butcher Family, and the CrossFit Springfield East community–as they mourn the loss of Josh and Shannon’s beautiful daughter, Chloe, this weekend. May the love of our Heavenly Father comfort and keep you.

With Love, 

CrossFit Springfield Endurance

This Week’s WODs

*Cycle O/Week 8 of 12*

Short Interval (Monday 5:30pm):  “Hot and Humid”

2 x 200 at fast pace, 400m at moderate/fast pace, 800m at moderate pace, 400m at moderate/easy pace, 2 x 200 at fast pace

Rest 2:00 between all reps

Total Distance:   2400m   Scoring:  WOD is for total time

WOD Notes:  (from http://www.aerobiccapacity.com) This workout gradually goes from fast to slightly slower, to slightly slower, to slightly slower…and then ends with 2 x 200m fast intervals. The focus of this workout is an aggressive finish. The core of this workout is attacking your opening 2 x 200m intervals. The 200m finishing times should be just as fast as your opening 200m times.

WOD Math:  Your fast pace should be equal to your mile GOAL pace (faster than your mile PR pace)!

Long Interval (Thurs 5:30pm):  “Alto”

THREE parts!

Part 1:  3 x (200m at moderate pace, NO REST, 200m at mile PR pace). Then, rest 4:00.

Part 2:  3 x (200m at moderate pace, NO REST, 100m at 400m PR pace, 100m walk). Then, rest 4:00

Part 3:  1 x (400m at maximal effort) with 400m walking rest.

WOD NotesThis workout begins with 1200m of continuous running. The 1200m is broken up by alternating 200m at a moderate pace into 200m at a fast pace with no rest in between. Part 2 is also 1200m. This 1200m alternates between running 200m at moderate pace, into 100m at a sprint pace, into 100m walking rest. No additional rest between reps. Part 3 is 400m at a max effort. Go for a new personal best!!

 WOD MathGo to http://www.coolrunning.com. You’ll need your 400m and mile PR paces for this WOD.

*Please figure your pace(s) PRIOR to coming to class! You WILL NEED a watch!

Total Distance:   3000m     Scoring:  WOD is for total time

CFE storm sky

Even in darkness, His Light will find a way.


1.  Please stay hydrated, friends. Consider electrolyte replacement for recovery–coconut water, Gatorade, etc.–particularly if you’re doing the Group WOD prior to Endurance class!

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

WODs for the Week of 6/19


This Week’s WODs

*Cycle O/Week 7 of 12*

Short Interval (Monday 5:30pm):  “CFS Onward and Upward”

Run for 20min at a comfortable pace, approximately 70% of your mile PR pace. End your 20min of distance at the bottom of the Kansas Ave. footbridge.

Rest 2:00

Then, EIGHT hill sprints to middle of bridge. Sprint up the hill at maximal effort. Walk to recover the rest of the way down. Aim to recover for at least 2:00 before beginning the next hill sprint.

Total Distance:  (individualized)   Scoring:  Record each of your eight sprint interval times.

Long Interval (Thurs 5:30pm):  “SLINGSHOT!”

2 x 2 miles, rest 5:00 between efforts

WOD Notes— You are aiming for negative splits. Figure it out–and make it happen! 🙂 You’re going to have to keep that first mile in check, in order to meet your goal. *Compare mile one to mile two, then mile three to mile four.*

Total (Run) Distance:       Scoring:  Record each ONE-mile interval separately.

Please figure your pace PRIOR to coming to class! You WILL NEED a watch!



1.  “Please hydrate!!! It’s HOT, peeps!” —Captain Obvious 🙂

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

WODs for the Week of 6/12

This Week’s WODs

*Cycle O/Week 6 of 12*

Short Interval (Monday 5:30pm): “SUNSTROKE”

3 rounds:  200m sprint, 100m walk, 100m sprint, 50m walk, 200m sprint

Rest 3:00 between rounds

Total Distance:  1950m     Scoring:  WOD is for total time

WOD Notes:  (from aerobiccapacity.com) Attack these sprint intervals. Target interval times for each of the sprints that are FASTER than your current 400m max effort PR pace.

WOD Math: You will need your 400m PR pace for this WOD. Your 200m and 100m sprint paces should be based on your 400m pace for those distances. You’re not looking for a specific time to hit; just a time FASTER than the 400m pace for that distance. (See example in photo below.)

Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

*This is based on my 400m PR of 1:40

Long Interval (Thurs 5:30pm):  HERO WOD THURSDAY! “Rankel” 

Complete as many rounds as possible in 20 minutes of:

6 Deadlift 225/155, 7 burpee pull-ups, 10 KB swings 70/55, Run 200m

Scaling:  Scale loads/movements as needed


1.  Stay tuned next week for a summer race round-up!

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

Understanding the Method to Our Madness…

Hello There!

Well, well, well. Just five short weeks in to our new programming, and we–your coaches–are already BLOWN AWAY by the dedication and focus we’ve seen in each of you every single week! This has been SO exciting to watch! We hope you are enjoying this new cycle as much as we are!

Now that we’ve gotten our feet wet, so to speak–I thought I’d share a little more insight into the method of this “pace madness” we’re subjecting you to out on the back lot. 🙂 Hopefully this will answer some of your questions, and help you to continue to refine your own focus and goals.


cfe good job


cfe barb

We’ve talked a lot about the specific components of this programming. Here’s a review, from Chris Hinshaw’s website, http://www.aerobiccapacity.com


Determining Your Sustainable Pace

We’re aiming to get away from a couple of things here. First, the athlete that claims, ” I only have one pace.” Second, the athlete that comes out to run (awesome), but with no discernable goal or ballpark idea as to the pace they are capable of achieving and/or maintaining in any given workout (less awesome). We need to know a couple of things about ourselves–what is the maximal amount of oxygen we can bring in through the atmosphere and push through our muscles (VO2 Max), and what percentage of that becomes our sustainable pace? In other words, how close can we come–and stay–to the “red line” before we cross it?

The answer is, of course, different for each of us. We as coaches, however, are challenged to find for each of you just exactly what it is you need to increase your overall aerobic capacity. You should think about this, too! Consider this:  at what point during a 15-minute metcon, or a one-mile run, do you “give up?” Do you barrel out guns a-blazin’ and by the 3/4 mark, are envisioning your certain demise? Are you a “pacemaster?” Do you start out maybe a bit slower than others, but do so in knowing that you will still be going strong in the end? Do you do that to a fault, and end up with a slower time than you’re likely capable of because you held back for fear you’d red-line too soon? Or at all? Are you afraid of the red line?? Be honest! The red line is a frightful place! That’s no joke! So again, we need to figure out where your quitting point is–be it mental or physical, or both. We need to figure out how to obliterate that quitting point. The variation in workouts we’re throwing your way in this cycle are already beginning to reveal some of that in many of you. 🙂

Some people underestimate the taxing nature of the work they will do in a metcon, chipper, or endurance WOD…before they get to the part they’re “good at.” When they come to that place, and don’t do as well as they’d expected to do–they feel as though they’ve failed. When, in fact, they simply underestimated the work that would come prior, and failed to pace in such a way that would keep them prepared to accomplish the work ahead.

For example…Chris Hinshaw discussed the ‘Triple Three’ workout at the CrossFit Games in a recent podcast. If you remember, even the Fittest Man on Earth ended up walking during the run portion of that workout! He explained that many of the athletes failed to consider the amount of work they’d do prior to the run, then errantly expected to match their known performance on a 3-mile run. They went all out from ‘3-2-1 GO’ and found that left them ill-equipped for the run. He mentioned a similar thought process in relation to the ‘Muscle-Up Biathlon.’ He explained that the run was intended to be a recovery pace, not a sprint. What happened? Suddenly, athletes who are super efficient and strong in the muscle-up department, are failing reps due to fatigue–spent aerobic capacity.

We can fix this in a variety of ways. First, we program workouts that address that “quitting point”, by tasking you with aggressive goals paired with small amounts of rest, right at the point you’d be focused on quitting–rather than kicking a$$. We will make you kick a$$! Ha! For example, here’s a workout Hinshaw might program to challenge the athlete that gives up at the 3/4 way mark of any given workout…

1 x 800, 1 x 800, 5 x 200 (aggressive, with small amounts of rest in between), 1 x 800

He creates a stimulus at your weak point, to make it a strength instead.

How do I fix the fact that I’m reluctant to embrace my sustainable pace?

Quit being stubborn. 🙂 Look at the big picture! The fact is, if you continue to seek out and find that juuuust below red-line, lactate threshold and dance all around it–under/over/right at–you’re gonna increase your capacity to do EVERYTHING. The ultimate goal, is that you will increase your speed at VO2 Max. That is what we’re trying to help you do, and that is why we’ve introduced you to this methodology.

How do I know what I need to work on?

Here’s something else super science-y and cool! Consider your recently-tested 400m and 1600m PRs. Elite runners will typically grow 6% slower for every doubling of the distance that they run. So between 400 to 800 and 800 to 1 mile–6%. A well-rounded CrossFitter, who is clearly not a “specialist” (as intended by Mr. Glassman), should ideally grow around 20% slower for every doubling of the distance that they run.

When Chris Hinshaw began training Rich Froning, his PRs for the same distances were 60 seconds and 6:00–each respectable times in their own right. However, the percentage slowed between those distances was 28%–less than ideal. What this meant, was that Rich’s weakness was in his ability to efficiently use oxygen over the longer distance–in other words, his aerobic capacity needed work.

Now just for fun, I thought I’d see where my own times fell. My 400m and 1600m PRs are 1:40 and 8:18, respectively. That works out to be a 13% percentage change. For me, this means I’m actually doing pretty well where consumption and efficient use of oxygen are concerned! But? If I map it out–it means my mile PR should be around 7:14. So what do I need?? More strength, speed and power. Rich has strength, speed, and power all day long (and most of the next day). His need was for work at aerobic threshold. I need to be stronger in the gym, to be faster on the back lot. I already guessed that–but now its science, sooo…

Where do you stand?? Here’s how to figure it out.

Runner’s Pace <<Use this hyperlink:)

Enter your 400m pace, hit ‘calc’, then scroll down to look at your 1-mile RIEGAL projection.

Then, divide your 1600m RIEGAL projection time (in seconds) by your actual 1600m PR time (in seconds).

Then, take 1 minus (this number) to equal your percentage ratio.

For example:  my actual 1600m time 8:18 (498 seconds) works out to a RIEGAL 1600m projection of 7:14 (434 seconds).

Therefore: 434/498 = 0.87

Finally: 1 – 0.87 = 0.128 or 13% (my percentage value)

Isn’t that exciting??? #goalzzz

That’s enough brain-bending for tonight. Can’t wait to see you Thursday!!

Thanks for being awesome. Seriously. You guys are the very best–and we are so proud of you EVERY WEEK!!! Keep up the GREAT work!

Jen C

WODs for the Week of 6/5

This Week’s WODs

*Cycle O/Week 5 of 12*

Short Interval (Monday 5:30pm):  “Aller”

2 Rounds:  200m, rest 30 sec, 200m, rest 30 sec, 100m, rest 15 sec, 100m, rest 15 sec, 200m

Rest 4:00 between rounds

Total Distance:  1600m     Scoring:  Score TWO separate rounds

WOD Notes:  Control your opening 200m pace. This workout gets rough once you get into the 100s. Focus all your attention on pushing the 2 x 100 FAST!!

WOD Math: Your 200m pace target should be faster than your mile PR pace. Your 100s should target your 400m pace or faster.

Long Interval (Thurs 5:30pm):  “NORCAL FIBER”

6 x 600 meters

300m at 800m PR pace, 100m at mile PR pace, 200m at 400m pace +2-3 seconds
200m jog plus 3:00 additional rest between efforts

WOD Notes— The purpose of the opening 300m is to create muscular fatigue.  The 100m is to increase the number of recruited fibers.  The final 200m teaches you to use those recruited fibers when fatigued.

This is not a jog, walk, run workout.
This is a HARDER, HARD, HARDEST workout. 

But WAIT!!! You’re not done!!! Load up the sleds for MORE muscle recruitment! Sled Loads M=4 x 45  F=2 x 45, 2 x 25

FINISH with 4 x 50m sled push with 200m recovery jog between first efforts

WOD Math—go to http://www.coolrunning.com. You will need to refer to your 400, 800, and 1600m PR paces for this WOD. See pic below for the details! Follow the SAME format for the 300m @ 800 pace and 200m @ 400 pace.

*Please figure your pace PRIOR to coming to class! You WILL NEED a watch!

Total (Run) Distance:   3600m       Scoring:  WOD is for total time, not including sled pulls

Scaling:  Scale the number of intervals as needed; the sled pulls are non-negotiable 🙂


cool 100


 Way to go little Logan Stewart! 5K SUPERSTAR!


1. Stay tuned to TMRW for another website posting with some more SCIENCE-Y RUN SCIENCE…just for you!! #summertimegoalz 🙂

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