HAPPY NEW YEAR!!!!! WODS FOR Week of December 31: Don’t Worry and a couple of dicey WODS this week!

HAPPY NEW YEAR!

With 2017 almost behind us, we often want to start the new year with a new attitude and fresh start. Where are you in your journey?

As we approach 2018, set your goals and try to stick with them. If you lose track, reset and don’t worry about it. Just keep moving forward and tell yourself “DON’T WORRY”

 

WODS FOR THE WEEK: We will be having CFE classes as normal this week. Due to the forecast of cold weather this week we will be having our classes inside.

Short Interval (5:30pm) “TRIPLE TROUBLE”

Complete 10 Rounds each of A,B, and C. Rest 2 Minutes before moving onto next movement. You will complete Part A (Ten Minutes); Rest Two minutes. Then you will complete Part B (Ten Minutes); Rest Two Minutes. Finally you will complete Part C (Ten Minutes). Done.

A. Assault Air Bike-20 second Max Effort/40 Second Low Effort.

Rest 2 Minutes

B. Concept 2 Rower-40 second Max Effort/20 Second Low Effort.

Rest 2 Minutes

C. Ski Erg-30 Second Max Effort/30 Second Low Effort.

LONG INTERVAL (5:30pm) “BRUTAL”

Partner WOD

Alternate 10 reps at a time until done.

100-90-80-70-60-50-40-30-20-10

Calories Ski Erg

Burpees

 

 

 

HOLIDAY WEEK: Merry Christmas and Happy New Year!

Merry Christmas and Happy New Year!

Yesterday, in conjunction with our 12 Days of Christmas WOD powered by CFS endurance, you brought in new/gently-used winter coats and jackets. LOTS OF THEM. Today, our endurance coaches delivered 3 FULL car loads of coats plus a cash donation of $250 to The Least of These Non-Profit Organization. Jennifer Cochran said “They were SO thrilled. They were completely out of coats.”

Long Interval Thursday 5:30 pm:

Once this weather starts warming up we will try to find opportunities to get back outside and hitting that pavement again. This week we are going to conduct our monthly HERO WOD.

“GLEN”

45 Minute Cap:

30 Clean and Jerks 135/95

1 Mile Run (Depends on weather. We can sub bike, row or erg)

10 Rope Climbs

1 Mile Run

50 Burpees

WODS for the Week of 12/17: CFE Coat Drive/12 Days of Christmas CFE WOD/Barb Wallace being Awesome!

Coat Drive for LEAST OF THESE, INC.

On  12/21/2017 at our CFE 12 Days of Christmas WOD, we will accept new coats, like-new coats, and/or monetary donation(s) for LEAST OF THESE, INC., Nixa, MO.  Please bring your items to class.  If you are unable to attend the class or have a donation please contact one of our coaches to make arrangements to get the item and/or donation.  We strive to be a community to make ourselves better, but during this busy season looking to help those in need.  Thanks.

CFE ATHLETE SPOTLIGHT: BARB WALLACE

What does Barb Wallace do in her spare time?  Being Awesome of course. Barb participated in the Back 40 Trail Race in Bella Vista, ARK the weekend of December 9/10.  There were over 300 runners participating in a range consisting from 5K to a 40 Mile option. Barb finished the 13 Mile Option in 2:41 minutes.  Great Job Barb!  You are one of the most humble and gracious athletes in our gym. You are a inspiration and great role model for our community.

Coach B. Rice Quote of the Week:

“Keep the Change, ya filthy animal!-From one of the great scenes from Home Alone.

WODS for the WEEK of 12/17:

Short Interval (Monday 5:30 pm)

“BASIC”

10 X 200M W/ 2:00 minute rest between intervals.

Methodology: Speed Endurance Total Distance: 2000 Meters Workout Detail: Run 200M at very fast aggressive pace, rest 2:00 and then run 200M again.  Pacing should at a Fast to Fasteset pace. This should fall in between your Mile PR pace and 400M PR pace.  Scoring: You will score each 200M Interval separately. 

Long Interval (Thursday 5:30 pm)

Twelve Days of CFE”

You will perform Reps like your singing the song. On the First Day, then Second Day, then Third Day and so on and so on…….

50 Minute Time Cap:

On the First Day of Endurance Coach B. Rice gave to me a 100M Run.

On the Second Day of Endurance Coach B. Rice gave to me 2 Bear Crawls (10 Meters down; 10 Meters Back)

On the Third Day of Endurance Coach B. Rice gave to me 3 ManMakers, (40/25; Burpee/Push Up/Right Row/Left Row/Squat Clean Thruster)

On the Fourth Day of Endurance Coach B. Rice gave to me 4-0 Double Unders or Single Unders.

On the Fifth Day of Endurance Coach B. Rice gave to me 5 Dumbbell Push Ups.

On the Sixth Day of Endurance Coach B. Rice gave to me 6 Burpees Over Bar.

On the Seventh Day of Endurance Coach B. Rice gave to me 7 Goblet Squats (55/35)

On the Eighth Day of Endurance Coach B. Rice gave to me 8 Russian KBS (55/35)

On the Ninth Day of Endurance Coach B. Rice gave to me 9 Deadlifts (135/85)

On the Tenth Day of Endurance Coach B. Rice gave to me 10 Sit Ups.

On the Eleventh Day of Endurance Coach B. rice gave to me 11 Box Overs (24/20)

On the Twelfth Day of Endurance Coach B. Rice gave to me 12 Calories on Assault Bike (Guys under :60 seconds; Gals under :75 seconds)

 

 

WODS for the week of 12/10: Coat Drive, Coaches Corner on Pacing and some VO2 training this week!

Crossfit Springfield Endurance will be conducting a Coat Drive!

On  12/21/2017 at our CFE 12 Days of Christmas WOD, we will accept new coats, like-new coats, and/or monetary donation(s) for LEAST OF THESE, INC., Nixa, MO.  Please bring your items to class.  If you are unable to attend the class or have a donation please contact one of our coaches to make arrangements to get the item and/or donation.  We strive to be a community to make ourselves better, but during this busy season looking to help those in need.  Thanks.

CFE Athlete Spotlight: Chelsea Houser

WOOT WOOT. Shout Out to Chelsea Houser for winning the WODDY for “MOST IMPROVED”  Congratulations on your continued success and thanks for being such a big part of our CFE community.

“NEVER GIVE UP”

Roddy keep up the hard work. Our community is behind you in your continued recovery.

 Coach B. Rice Quote of the Week:

“Clark that’s the gift that keeps on giving the whole Year!”- Cousin Eddie, Christmas Vacation.

 COACHES CORNER: PACE, it’s what we do!

We have had several questions in regards to pacing. Let’s dive in.

EASY: Conversational Pace or truly a easy pace to allow recovery between runs.

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

FASTEST: This is closer to your 400M PR pace.

MAX EFFORT: This is reserved for a true all-out sprint.

To figure your paces take a look at the Cool Running’s link on our main page.

WODS for the WEEK:

Cycle U/Week 12 of 12*  

Short Interval   (Monday 5:30pm):  

“Fifty-Fifty”

5 Sets:

50M Easy

50M Sprint

50M Easy

50M Sprint

50M Easy

50M Sprint

50M Easy

50M Sprint

3:00 minutes rest between each set.

Methodology:   VO2 Max   Total Distance:   2000 meters.    Workout Detail: Start workout into a easy 50M and then into a 50M sprint. You will continue alternating between 50M easy and 50M fast for a total of 4 reps in each set. Scoring:  You will score each set separately.

Long Interval  (Thursday 5:30 pm):

“BLOODSHOT”

Set 1:

1X800M at *Moderate Pace w/200M easy jog.

*(Moderate Pace will be slower than your Mile PR pace at 1-2 seconds per 100M so your looking at 8-16 seconds slower than your Mile PR pace)

Rest 1:00 Minute

2X400M at **Moderate/Fast Pace w/200 M easy jog after each interval.

**(Pace is between your Fast Pace to Moderate Pace. I would focus on maintaining a pace that falls halfway between your fast and moderate pace.)

Rest 1:00 Minute

3X200M at ***Fast Pace w/200M easy jog.

***(Pace will be at or below your Mile PR pace.  It’s ok to go faster than your PR pace, but make sure you can maintain this for all your intervals)

Rest 3:00 minutes

Set 2:

1X400M at *Moderate Pace w/100M easy jog.

*(Moderate Pace will be slower than your Mile PR pace at 1-2 seconds per 100M so your looking at 4-8 seconds slower than your Mile PR pace)

Rest 1:00 Minute

2X200M at **Moderate/Fast Pace w/100 M easy jog after each interval.

**(Pace is between your Fast Pace to Moderate Pace. I would focus on maintaining a pace that falls halfway between your fast and moderate pace.)

Rest 1:00 Minute

3X100M at ***Fast Pace w/100M easy jog.

***(Pace will be at or below your Mile PR pace.  It’s ok to go faster than your PR pace, but make sure you can maintain this for all your intervals

 

Methodology:   VO2 Max   Total Distance:   5100 meters.    Workout Detail: Your focus in this workout is the easy jog “OFF” intervals. Your finishing times for all these 200m and 100m easy jog intervals must have the same finishing time while your “ON” intervals must get faster. Scoring:  Total Time.  

WODS for the Week of 12/3: Reunited and it feels so GOOD!

REUNITED at LAST!!!!!

In the immortal words of Peaches and Herbs,

“Reunited, and it feels so good
Reunited ’cause we understood
There’s one perfect fit
And, sugar, this one is it…”

Happy Birthday Jenn C!!!!!!!

You are truly the backbone of the Crossfit Springfield Endurance program.  Happy Birthday Pal. I couldn’t just pinpoint one pic so I posted several pics showing the love you bestow on this awesome commnity.

Stay Tuned for a Pace Tutorial within the next couple of weeks!

 

Coach B. Rice Quote of the Week: “Lots of people go to college for seven years. I know. They’re called doctors!”

Due to potential weather issues this week and with the coming months are programming will have some indoor WODS in order to continue our programming.

*Cycle U/Week 11 of 12*  

Short Interval(Monday 5:30pm):  “Partner UP”

Thirty Minute Time Cap:

0:00 to 5:00

Assault Bike- Partner A and B-will alternate 7/7; 7/5; 5/5 calories every :30 seconds.

5:00 to 10:00

Ski Erg- Partner A and B will accumulate calories to equal 100. They will switch every :30 seconds. Once 100 calories are accumulated you will rest remaining time.

10:00 to 15:00

80 Air Squats (Partners will switch every 10 reps)

80 Push Ups (Partners will switch every 5 reps)

80 Sit Ups (Partners will switch every 10 reps)

Once reps are completed you will rest remaining time.

15:00 to 20:00

6o Synchro Burpees

Once reps are completed you will rest remaining time.

20:00 to 25:00

:40 second planks; Rest :20 for five minutes. Each athlete will perform planks together.

25:00 to 30:00

Each athlete will alternate 20 double unders (40 singles) for five minutes.

DONE.

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

There will be three different interval workouts: (All Paces will be at your PR pace)

Run 400 M; 100 Easy

Run 300 M; 100 Easy

Run 200M; 100 Easy

Run 100M: 100 Easy

Rest 3:00 Minutes.

Then:

6×200 M Run, 100 Easy

Rest 2:00 minutes

Then:

Run 1 Mile but for every minute 10 seconds of Tuck Jumps. You will run and at each minute you will perform tuck jumps. The quicker your mile the less tuck jumps.

Methodology:   Lactate Threshold   Total Distance:   4200 meters.    Workout Detail: All paces excluding the mile are at your Mile PR pace.  The Mile run will be approximately :60-90 seconds slower than your PR pace.  Scoring:  Intervals will for total time. The Mile Run interval you will score the amount of tuck jumps performed within the mile.