WODS for the week of 11/26: Get back on track from Thanksgiving!!!!!

Coach B. Rice: Hey Grant, Why Can’t you take a Turkey to church?

Grant: Because They use FOWL Language! 

Coach B. Rice Quote of the Week: “Self-realization. I was thinking of the immortal words of Socrates, who said, “I drank what?”-Chris Knight(Val Kilmer), Real Genius. 

This Week’s WODs

*Cycle U/Week 10 of 12*  

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

You will reset the calories for each calorie interval you perform.

**(Target Goal is under <:30 seconds for males and <:45 seconds for females.) 

(1) 12/9 Assault Bike Calories Fast Pace**

:60 second rest on bike.

30/20 Calories Assault Bike Easy Pace

200 meter walk (Down the ramp to the designated mark and back to your bike)

(2) 12/9 Assault Bike Calories Fast Pace**

:60 second rest on bike

25/15 Assault Bike Calories Easy Pace.

200 meter walk

(3) 12/9 Assault Bike Calories Fast Pace**

:60 second rest  on bike

15/10 Assault Bike Calories Easy Pace.

200 meter walk

Second Part: (Moderate Paces begin on bike) 

30/20 Assault Bike Calories Moderate Pace (Finish Time Range <3:00 minutes)

:60 second rest on bike

(4) 12/9 Assault Bike Calories Fast Pace**

200 meter jog

25/15 Assault Bike Calories Moderate Pace (Finish Time Range <2:00 minutes)

:60 second rest on bike

(5) 12/9 Assault Bike Calories Fast Pace**

200 meter jog

15/10 Assault Bike Calories Moderate Pace (Finish Time Range <:75 seconds)

:60 second rest on bike

(6) 12/9 Assault Bike Calories Fast Pace**

DONE!

Methodology:   Assault Bike Speed/Threshold   Total Calories:     212/144 Calories     Workout Detail:  The goal is to achieve each fast interval under the prescribed target time and recovery to hit your moderate paces. The moderate paces and fast paces will challenge your capacity but these goals are attainable.  Scoring:  Each 12/09 Calorie Fast Interval is to be under the prescribed Target time for each Fast Interval. 

Long Interval(Thursday 5:30pm):  “HOMEWORK”

Competitive Athlete:

1X1000 m jog, 1:00 rest

2×500 m run, 1:00 rest between each effort

1×800 m jog, 1:00 rest

2X400 m run, 1:00 rest between each effort

1X600 m jog, 1:oo rest

2X300 m run, 1:00 rest between each effort

1X400 m jog, 1:00 rest

2X200 m run, 1:00 rest between each effort

Total: 5600 meters

Scaled Athlete: 

1X800 m jog, 1:00 rest

2×400 m run, 1:00 rest between each effort

1×600 m jog, 1:00 rest

2X300 m run, 1:00 rest between each effort

1X400 m jog, 1:oo rest

2X200 m run, 1:00 rest between each effort

1X200 m jog 1:00 rest

2X100 m run, 1:00 rest between each effort

Total: 4000 meters

Methodology:   Lactate Threshold   Total Distance:    5600 meters or 4000 meters.    Workout Detail: The jog pace is programmed to be at an “active recovery” or “conversational pace”.  The remaining intervals are intended to be fast and consistently paced from distance to distance.  Remember the intensity for these intervals must be “fast”.  Helpful hint on “FAST” is equal to or slightly slower (1 sec/100 m) than your 1 Mile PR pace.  (Example 400 m run MILE PR pace is :45 seconds your fast interval will be :49 seconds.  Workout Focus:  Force recovery during the active jog recovery.  Scoring:  Total Time

 

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WODS for the Week of 11/19: Happy Thanksgiving You Turkeys! GOBBLE, GOBBLE, GOBBLE

“If your gonna soar like an eagle, you can’t hang around Turkeys!”

Hey peeps just wanted to shout out and give thanks to all of our amazing athletes who come out every week and make our endurance program one of the best in the area.  Our coaches can’t thank you enough for your participation and awesomeness each week #onwardandupward. 

 Coach B. Rice Quote of the Week: “If your not first, your last.”-Ricky Bobby, Talladega Nights

This Week’s WODs

*Cycle U/Week 9 of 12*  

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

Three Rounds

4 x 1:00 moderate/1:00 easy

Rest 1:00 b/t rounds

WOD Notes:  Goal is same amount of meters per round.  Also, bring your watch 🙂

Methodology:   Aerobic Threshold    Total Distance:    Total Meters per Round    Scoring:   Score each of three rounds separately

Long Interval(Thursday): 2nd Annual “5K Gone Bird” 

8 a.m @ Crossfit Springfield (This will start promptly at 8 a.m)

 CrossFit Springfield is excited to bring back the 2nd Annual 5K Gone BIRD, the CFS Original 5K Gone Bad wod, executed in a fun, family oriented group workout on Thanksgiving morning!

We are teaming up with the H.A.Y. Foundation again to donate to their cause in honor of Landon Potts, the son of Chance and Sherry Potts. For more information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/.

5K Gone Bird will be an exciting wod that consists of 5 – 1000m runs with Crossfit movements in between each run. This will be a non-competitive, non-judged event. It will be fun and scalable for all types of athletes! We will start promptly at 8am!

So before you stuff your face full of turkey and pumpkin pie, bring your family and friends to CrossFit Springfield to enjoy a fun workout and honor a very special cause. All ages welcome and open to the public.

A $10 donation is suggested for each athlete but is not required.

Thanksgiving Day, Thurs., Nov. 23 at 8 a.m.

Also remember that the 23rd Annual Turkey Trot 5K Run/Walk is going on at the same time.  So if your running in the Trotting of Turkeys, be sure to stop by and join us at 5K Gone Bird afterwards.
Turkey Trot is Springfield’s largest timed 5K run/walk of the year and the largest Thanksgiving Day 5K in Missouri, attracting more than 7,000 participants a year. Proceeds from the event benefit the Springfield-Greene County Park Board Scholarship Fund and the Developmental Center of the Ozarks. Turkey Trot also serves as one of the largest one-day food drives of the year for Ozarks Food Harvest, with more than 6,500 meals donated at the event last year. Bring the whole family including the family dog and join in on the Thanksgiving morning fun!
Register in person Wednesday, Nov. 22, 8 a.m.-5:30 p.m. and Thursday, Nov. 23, 6-7:15 a.m. at the Springfield Expo Center, $30/adults, $25/kids 12 and younger.

WODs for the Week of 11/12/17

CFE CRUSHES DOGWOOD CANYON!!!

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You peeps are the BEST! You all ran your little hearts out and represented yourselves, each other, and our community SO well! You are all unbelievable, and it makes me proud to be one of your coaches. I LOVE YOU GUYS!” –Allison

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“CONGRATS to all of those who participated in Dogwood Canyon this weekend. Your hard work does not go unnoticed. This weekend you all successfully completed one of the more challenging races you will face. Be proud of the achievements you have earned. Love you all, and looking forward to pushing you to new PRs and goals!”–BRice

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“I cannot even describe how overwhelmed and joyful I feel when thinking of all of the HARD WORK and LOVE each of you put into preparing for this weekend!! Our community is like none other–supportive, generous, approachable, accepting, kind, and COMMITTED! Not only to our training, but to each other! That is something, you guys! And I am SO proud of each and every one of you! I love you so much, and am incredibly honored to be your coach. Eat some Andy’s…then let’s get back to work!”–Jen C #onwardandupward

This Week’s WODs

*Cycle U/Week 8 of 12*  

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

>Minutes 0-5:00

800m run (*note: scale to 6:00 if your 400m run hits 4:00 or above)

Pace for the 800m distance:  add 60 seconds to your mile PR (i.e. if your 1-mile PR pace is 6:40, pace the 800 on a 7:40 mile)

>Minutes 5:00-8:00

400m run at 1-mile PR pace

>Minutes 8:00-10:00

200m run at your 1-mile PR GOAL pace, followed by a 200m walk

After 200m walk, give yourself a 10-second setup at start line, then GO!!!

Repeat the above sequence TWO more times.

Three rounds total.

WOD Notes:  Restart your watches to zero at the beginning of each round. Also, bring your watch. 🙂

Methodology:     Biscuit/BRice Threshold 🙂     Total Distance:        Scoring:   Score each of three rounds separately

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday  “Jenny”

AMRAP in 20 minutes:

20 OH Squats (45/35lb bar)

20 back squats (45/35lb bar)

400m run

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Announcements
1. Next Week!!! BRice takes the blog! HOLLA in the streets of Springfield!!!

2. Like our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

3. Follow us on Instagram @crossfitspringfieldendurance.

 

 

WODs for the Week of 11/5/17

CFE Represents:  Bass Pro Marathon Weekend

FULL Marathon:  Jon Sharp, Jerry Stewart, Steve Boehmer

HALF Marathon:  Melissa Blankenship, Chris Clanton

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We are SO proud of you!!! Looking GOOD, CFE! 

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Congratulations to ALL our athletes!!!

This Week’s WODs

*Cycle U/Week 7 of 12*  

Long Interval (Monday 5:30pm):  “The Mountain”

1 min ON, 15 sec easy jog, 1 min rest

2 min ON, 30 sec easy jog, 1 min rest

3 min ON, 1 min easy jog, 1 min rest

4 min ON, 2 min easy jog, 1 min rest

5 min ON, 3 min easy jog, 1 min rest

4 min ON, 2 min easy jog, 1 min rest

3 min ON, 1 min easy jog, 1 min rest

2 min ON, 30 sec easy jog, 1 min rest

1 min ON, DONE!

WOD Notes:  We’ll use this workout to target our aerobic threshold intensity. We’ll target an intensity based on heart rate (HR). Your target HR at the “end” of each ON interval should be no higher than 180 minus age, and no lower than 170 minus age. As example, a 25-year old athlete would have their HR after each interval fall between 155-145. **Count your HR during the easy jog period, immediately upon finishing your ON interval**

Methodology:      Aerobic Threshold     Total Distance:    Variable      Scoring:   Count your HR following each ON interval. Your score is:  x/9, or how many times you hit your target HR in nine ON intervals.

Short Interval (Thurs 5:30pm):   “Helen”

3 RFT:

Run 400m

21 KB swings 55/35

12 Pull-ups

WOD Notes:  If you’re running Dogwood, you may use this WOD for taper (complete the workout NOT for time). Otherwise, it’s for time. 🙂

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It’s back! Daylight Savings.

Time for us to dig out the neon, and stop dressing like Johnny Cash. 🙂

Announcements
1. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

2. Follow us on Instagram @crossfitspringfieldendurance.