WODS FOR WEEK of January 7, 2018: New Year, New You/Time Trial Week/CFE Poll/CFE Mission Revisted/WODS of the WEEK.

 New Year, New You

With the hustle and bustle of the holiday season over and everyone is settling back into a normal life, we often look at getting our fitness levels back on track. We hear alot of athletes tell us “I really need to do endurance.”  Well this is the time to check us out and tell yourself “New Year, New You!”  What goals do you have this year?

CFE: Endurance Group Vision Statement

The Endurance Group are classes offered at Crossfit Springfield to athletes of ALL running abilities. We focus on quality training, not quantity. We believe running is a skill that must be practiced just like a snatch or overhead squat. We follow programming from the Crossfit Endurance website with the goal of our training to first improve our running form and second our speed and endurance. We follow a WOD format just as we do in the daily WOD and just as all things are scalable in the box, Endurance Group is scalable to any level of running. We believe our training is most effective when paired with the daily WOD’s in the gym a few times a week. We are here to help improve anyone’s running abilities as well as help athletes to meet their endurance race goals.

Mission Statement

To offer an organized, scheduled endurance class to ALL athletes of Crossfit Springfield, regardless of fitness level or running ability, that will focus on improving overall speed, endurance, stamina, and health through implementation of a structured, interval-based training program.

Training method

The workouts are designed to be paired with the CF programming at the gym. Ideally, they are done with a 3+ hour gap between workouts or entirely on their own. There will be a short interval workout programmed on Mondays, and a long interval workout programmed for Thursdays. Athletes are encouraged to find time on the weekends and pair up with another athlete to incorporate a long run into their routine. The endurance group times listed will be led by an endurance coach. The workouts will begin promptly on the hour. We will begin a warmup, and the drills of the coaches will be performed several times. The group will then perform the interval workout for that day.  Athletes and coaches are encouraged to scale the distances and/or intervals of the workouts for the athletes’ running abilities.  If the athlete is unable to perform the interval distance at the prescribed intensity, scaling should be done to a distance/interval pattern that they can maintain.  Coaches will be there to time intervals, encourage athletes and critique form. We will encourage all athletes through drills and training to maintain a Pose running form.

Pose Running Method

We teach and encourage the Pose running method for increased efficiency and reduced injury.  Pose running emphasizes running in three separate phases: the pose, the fall, and the pull. We learn and review the Pose running method in all the drills we do and during our workouts.

WODS for the Week of January 7, 2018:

This is the week for Time Trials. Time to dust the running shoes off from this cold weather and clear those lungs out. This is a good time to test your endurance this week and also a good time to establish your PR times for future programming or just set a PR in the Mile and 400M run.

Short Interval: 5:30pm Monday

400m Time Trial

This is an all out effort by each athlete.



Partner TOSH (Three Rounds)

200M, 400M, 600M.

Partner A runs while Partner B rests on each interval.

Long Interval: 5:30pm Thursday

One Mile Time Trial

This is an all out effort by each athlete.



One Mile Recovery Walk/Jog and stretching inside.




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