WODS for the Week of 4.29.18: Pace Calculation Revisited/OMRR Frisco Run Recap

CFE representing at the 10th Annual Ozarks Greenways-OMRR Frisco Railroad Run

Congrats to this crew for finishing the 8K (From Left to Right: Steve and Kara Boehmer, Zach and Chelsea Houser, Jon and Sarah Sharp)

Also shout out to Dana Coale to finishing First in the 50K in her age group.  Great Job.

Coaches Corner-Pace and Calculating Pace

We always have 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.

If your ever needing help with your pacing just ask one of the coaches.



WODS for the Week of 4.29.2018

Week 2 Cycle

Monday Short Interval 5:30 pm

Vapor Trail (Hinshaw)

Workout Description:

Round 1: 3×150 meter reps; 2:00 minute rest between reps;

Rest 7:00 minutes;

Round 2: 3×150 meter reps; 2:00 minute rest between reps;

Rest 7:00 minutes;

Round 3: 3×150 meter reps; 2:00 minute rest between reps.


Workout Details:

The purpose of this workout is to teach your body how to recruit fast twitch fibers with increasing heavy fatigue. Expect your fatigue to build rep after rep, and set after set, because the rest is NOT enough to allow full recovery. Retain your form in Set 1. Push your intensity in Sets 2 & 3 to match your Set 1 results.

Your Pace:

This week, you’re gaging EFFORT to set your pace, vs. coming to class with a set time goal. Set 1 is 95% of max effort. Don’t short yourselves–GO 95%.For sets 2 & 3: match your first round average 150m times.  This is your chance to push yourself. You have lots of rest between rounds so go for it.

Your Score:

You will have three separate scores for Round 1,2, and 3.


Speed Strength Endurance

Total Distance:

1350 Meters=.839 miles

Long Interval Thursday 5:30 pm

Lunch Money (Hinshaw)

Workout Description:

Round 1: 1200m, followed by 2:00 easy recovery jog, 200m run, 3:00 rest;

Round 2: 1000m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 3:00 rest;

Round 3: 800m, followed by 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m, 2:00 easy recovery jog, 200m. DONE.

Workout Details:

You will run the longer distance then a 2:00 recovery jog is accomplished by running 1:00 out, then 1:00 back to the start line, then a 200m timed run again.  You will decrease the overall meters on your longer run but increase your recovery jog and 200m intervals. There is 3:00 rest between rounds.

Your Pace:

The pace for each opening interval (1200, 1000, etc.) is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR (or an average of 22.5 sec/100m) would target an opening moderate pace of 25.5 sec/100m.

All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2 sec/100m slower than your mile PR speed. For example: an athlete with a 6min/mile PR would target an opening moderate pace of 24.5 sec/100m.

Your Score:

This wod is for Total Time.


Lactate Threshold

Total Distance:

4800 meters=2.98 miles



WODS for the Week of 4.22.2018

Elizabeth Koch Continues her goal to get to the Boston Marathon.

For those who don’t Elizabeth Koch, she is the creator and a core foundation of the Crossfit Springfield Endurance program.  She has had several travels following her family around and has obtained a momentous achievement by running a 3:38:33 marathon time.  This time was  a Personal Record and will assist her in the application to hopefully qualify her for the 2019 Boston Marathon.  This has been a lifetime goal for Elizabeth.  Shout out and congrats from the CFE family at Crossfit Springfield.


Thanks to those who came out last week to join us for the HERO WOD SMYKOWSKI.  It was a great turnout and thanks to those athletes who come out to our HERO WODs on the third Thursday of the Month.  Please join us next month as we will be joining in on the Memorial Day Murph.

What is Aerobic Capacity?

As CrossFitters, we all know and understand the concept of ‘constantly varied’, and have come to embrace it in our daily training. We understand that in CrossFit, we specialize in not specializing…and we aspire to become well-rounded and conditioned athletes by way of this philosophy.

At CrossFit Endurance, we aim to bridge your ability to perform at your maximum potential–on and off the gym floor. Your intent focus on PR’ing your lifts on the gym floor involves attention to detail–mechanics, technique, and drills. The same can be said on the back lot, where the same attention to detail vastly improves your capacity to run (and WOD) harder and smarter! Combining your weekly CrossFit WODs with weekly CrossFit Endurance programming maximizes your potential in both realms.

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

Short Interval Monday 5:30 pm


Workout Description:

12 Rounds

Run 200m at One Mile PR pace, then immediately run 200m at 1.5 x that pace.  This is one of the original CFE benchmark WODS.

Workout Details:

Run to the 400m turnaround for your 200m fast interval. You will run your 200m recovery jog back to the start line.   Your goal is to hit your PR paces and on the all intervals to include the recovery intervals.

Your Pace:

Your fast interval will be at your Mile PR pace.   Your recovery rate will be your fast interval 200m pace times 1.5.  If your PR pace is :45 seconds then your recovery pace will be :45×1.5=1:28.  Please attempt to hit your recovery pace at the prescribed rate or at least 1-2 seconds apart.

Your Score:

This will be for total time.


Aerobic Threshold

Total Distance:

4800 meters=2.983 miles

Long Interval Thursday 5:30 pm

Backhand (Hinshaw)

 Workout Description:

500m @ fast pace
500m @ easy pace
400m @ fast pace
400m @ easy pace
300m @ fast pace
300m @ easy pace
Rest 3:00
4x100m sprint
w/ full recovery between each effort

Workout Details:

After performing a warm-up of 15-20 min that includes: 800m jog (alternating 100 forward, 100 backward), mobility work targeting any areas of tightness, dynamics, drills and acceleration sprints, begin the prescribed workout.

Run 500m at a fast pace (see pacing instructions below), then slow to an easy conversational pace for 500m. Repeat this pattern again for 400m (400m fast, 400m easy) and 300m (300m fast, 300m easy). Rest 3:00 between each set. There is no additional rest between each interval. You need to focus on finding a pace during your easy paced runs that will allow you to recover from the previous fast interval as best as possible while still moving.

After you have completed the 2nd round of P1 and rested 3:00 beginning P2. Sprint 100m at or faster than your 400m PR pace. Take a full recovery between each effort to attempt to match or beat your previous time. A full recovery after a 100m sprint would be somewhere between :60-:90 sec.

Spend at least 5 min walking the track to cool down and slowly bring your HR down to a recovery level.

Your Score:

This wod is for total time for Part 1 only.

Please note your 100m sprint times in the comments for Part 2.


Lactate Threshold

Total Meters:

5200m=3.2 miles





WODS for Week of 4.15.18

New Cycle Starting Soon!

We just completed a twelve week cycle with some ups and downs in our weather.  The CFE coaches and athletes endured and we still did some awesome things.  This week the bridge makes a comeback for a change of pace.  We also have a challenging HERO WOD this week.

Our new cycle will be starting on April 23rd.  Please come join us every Monday and Thursday night at 5:30 pm. We are hoping to have better weather so we can get outside.

WODS for the Week of 4.15.18

Short Interval Monday 5:30 pm

Run Up, Run Down, Rest, Repeat

Workout Description

We will be conducting bridge runs.  You will run over and back with :10 second rest between runs, except for the Max Effort Runs which you will have a one minute rest period.  On the MAX EFFORT runs you will run over the bridge, Rest 1:00, then run back to start line.

4 Bridge Runs (Rest :10 seconds after each run)

Rest 1:00

4 Bridge Runs (Rest :10 seconds after each run)

Rest 1:00

4 Bridge Runs (Rest :10 seconds after each run)

Rest 1:00

4 Bridge Runs (Rest :10 seconds after each run)

Rest 2:00 minute

1 Max Effort Bridge Run

Rest 1:00

1 Max Effort Bridge Run.


Workout Details

You will complete the following bridge runs and at the end you will attempt two MAX Effort Bridge sprints to end the workout.

Your Pace

Try to maintain a fast and aggressive pace on each bridge run and maintain your times within 3-5 seconds of each other.


Speed Endurance

Your Score

Total Time.

Long Interval “HERO WOD” Thursday 5:30 pm

U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.





WODS for the Week 4.08.18

Empowering the People Around You.

The coaches want to shout out to the people who truly make our endurance classes the best.  We often use different avenues of motivation, leadership and mentorship.  We recently came across a passage from the Tony Dungy book “The One Year Uncommon Life Daily Challenge.”  In particular we came across a daily challenge in regards to leadership.  To quote the challenge, “…Instead leadership…is all about serving others…It’s about helping them become better at whatever we are leading them in and helping them ultimately fulfill their potential in whatever setting they find themselves…”  As a overall philosophy, the coaches want to give kudos to those around us.  We want to help you become the best athlete or even person you can be.  What is your example of leadership?  Our coaches will say, “…I came to serve and not be served.”

Weather Issues Continue

The weather has been crazy this spring.  We will continue to monitor the weather each week and try to get outside, but always be prepared for our alternate WODS.  Thanks for the continued attendance to our classes. It is much appreciated.

Workouts of the Week 4.08.18

Short Interval 5:30 pm-4.9.18

400M Time Trial

This will be an all out effort by each athlete.  Rest and Recover.


“All Smiles” (E. Koch)

Workout Description

Rest 2:00 between each effort

Rest 1:30 between each effort

Rest 1:00 between each effort

Workout Details

After  performing a 15-20 min warm-up involving mobility, dynamics, drills and 2-3 acceleration sprints begin the workout. Run 400 meters x 3, resting 2:00 between each effort. After resting 2:00 after your 2nd 400, run 300m resting 1:30 between each effort for a total of 4 rounds. After resting 1:30 after your 3rd 300, run 5x200m resting 1:00 between each effort. See pacing instructions below. Focus on consistent effort for all intervals.

Your Pace

400m @ Mile PR Pace
300m @ Mile PR Pace
200m @Mile PR Pace

Your Score

This workout will be for total time.


Lactate Threshold

Total Distance

3400 Meters=2.113 Miles

Thursday Long Interval 5:30 pm-4.12.18

Mile Time Trial

This will be an all out effort by each athlete.  Rest and Recover.


Each athlete will do a recovery jog/walk mile and some mobility and stretching back in the gym. The coaches will also sit down and record the athletes mile times into WODIFY.


WODS for the Week of 4.01.2018

Bring your Dog to Endurance Day!

This week only all the coaches welcome you to bring your dog to class this week.  What better time to bring your favorite four legged friend and have them join you.

(If you can read this then you know that not only is it Easter, but its April Fools Day also!)

Also Happy Easter to all of our CFE peeps.

CFE Coaches take on the Resurrection 10K.

Kudos to Coach Jenn C and Allison taking on the Resurrection 10k.  Good Job Gals and way to represent CFE.

Crossfit Games Open Master’s Qualifiers

Congrats to Melissa Wistrom and Shawn Freeman for qualifying for the Online Master’s Qualifier after the Crossfit Open.  Good Luck to the upcoming online qualifier. They each finished in the Top 200 in there respective age categories.  Shawn in the 45-49 and Melissa in the 40-44. Shawn is sitting in 87th in the world and Melissa is sitting 14th in the World.  Great Job.

Coaches Corner Article

What is Pose Running and Why Do We Teach It?

By Kristy Taylor


At CrossFit Endurance Springfield, we teach the “Pose” running method.  The Pose Method looks at running as a technical skill of movement and believes it should be taught like one with its own theory, rules, practice exercises and more.  Aerobic conditioning can only take you so far, while an efficient movement is necessary to achieve maximal speed and distance.  Pose breaks running down into three simple parts: the running pose, the fall, and the pull.

Pose –> Fall –> Pull. 

Even simpler, all you have to do to run is to change support from one leg to the other by pulling the support foot from the ground.  It sounds quite simple, but it takes a lot of practice to retrain your muscle memory to learn the movement, and to unlearn old habits of poor running form this is why we perform the drills we do on a consistent basis in class.

The four forces acting upon the body in movement are gravity, muscle elasticity, ground reaction and muscle contractions. When unbalanced these forces drive the body forward. A runner must create a constant state of unbalance to allow gravity to drive the body forward.  Running comes down to the ability of the runner to interact with gravity throughout the gait cycle and use gravity to move forward.  To break balance and fall forward the weight of the body must be on the ball of the foot (BOF) exactly like in barefoot running.  Landing on the toes or the heel is not as efficient as a BOF landing and sets runners up for a host of injury.

While it may be difficult to master, getting started running in the Pose technique is quite simple.  Your main goal, besides Pose–>Fall–>Pull, is to get your own body out of its way, and let gravity do all the work.  Here is a list of errors that occur from either trying too hard or from incorrect form.  And remember, pain is the body’s reminder that you’re doing something wrong, so don’t ignore what your feet and joints are telling you.

Common Running Errors and How to Correct Them:

• Landing with the heel first – land on the ball of your foot (BOF).

• Heel strike with a straight leg – recipe for hurt knee and joints.

• Landing ahead of the body, aka over-striding – keep your general center of mass (GCM) in line with your BOF.

• Using quad muscles instead of the hamstrings (push off), and pulling the swing thigh and knee forward and up – pull the leg up with your hamstrings.

• Landing on the toes with the body behind landing/foot – land on your BOF in line with your GCM.

• Landing with stiff ankles/leg – relax the ankles and let them absorb the impact.

• “Active landing” – don’t place your foot on the ground, let it fall naturally with gravity

• Overall muscle tension – remember to stay loose, not rigid, even in your neck, back, and shoulders.

• Active push/toe off, straightening the leg to propel the body forward – there is no need to push off and strain the calf muscle, just fall forward and let gravity do the work.

• Holding the rear leg behind after leaving the support – allow the foot to drop back to the ground.

• Leaning the trunk sideways or forward – lean from the ankles, not your waist, unless you want lower back pain.

• Keeping the shoulders up and stiff – just relax!

• Arms pumping – keep elbows relaxed and back, with the thumbs alongside your ribs.

To stand in the Pose position:

First, stand in a springy S-shaped pose with bent knees and heels slightly off the ground.  Then, using your hamstring, pull one foot off the ground, ankle in line with the knee, maintaining balance.  This the Pose position, or “figure-4” the position you should always strive to be in when running.  Now, from the ankle and hips, lean forward, breaking the delicate balance.  Allow your raised foot to fall down with gravity’s help, landing on the ball of the foot, while simultaneously pulling your other foot off the ground with your hamstring.  The loss of balance and gravity’s assistance moved you forward, with very little muscle interference.

You’ve just taken your first step in running in the Pose method!  Congrats!

The Coaches as CF Endurance Springfield believe that running is a skill that must be practiced and perfected. We believe in the principles of Pose running technique and work with runners of all ability levels to improve their running form and efficiency. I highly recommend checking out the book, articles and discussions on Posetech.com for more information.  I also highly suggest attending CrossFit Endurance with a certified coach to ensure you’re properly running using the Pose method.

All information was taken from the “Pose Method of Running” book or a clinic manual, both written by Dr. Nicholas Romanov.

Bitmoji Moment of the Week!

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WODS for the WEEK of 4.01.18

Short Interval 5:30 pm Monday

“Fire Sale” (Hinshaw)

Workout Description

300m @ fast pace
100m walk (in sub 1:00)
250m @ faster pace
150m walk (in sub :90sec)
200m fastest pace
200m walk (in sub 2:00)
rest 1:00

Workout Details

Run 300m at a fast pace (see pacing instructions below). Immediately slow into a 100m recovery walk that needs to be completed in less than 1:00. Run 250m at an even faster pace than you ran the 300m, walk 150m at a brisk recovery pace in less than 1:30, run 200m at your fastest pace and walk 200m in less than 2:00. Rest 1:00 (full rest). Repeat in the same way for rounds 2 and 3. Focus your attention on a brisk and active recovery walk between sprint efforts and matching your sprint times or getting faster with each round.

Your Pace

300m pace = Mile PR Pace
250m pace = Calculate your Mile PR pace and go 1-2 seconds below this pace.
200m pace = Calculate your Mile PR pace and look to go 3-5 seconds below this pace.
This workout is a “fast, faster fastest” workout. I have given you specific paces to aim for and to help you with some of the math. If you are faster than the paces I have written that is fine but the goal is to increase your speed with each interval. Also note the time constraint on your walking rests.

Your Score

What were your 300, 250 and 200m times for each round? On average what were your walk times? You will score three separate rounds.


V02 Max

Total Distance

3600 Meters = 2.237 Miles

Alternate WOD (Indoor based on weather)

Warm Up: Stretching and the following warm up:

Two Rounds Warm Up:

10 Cals Ski Erg

5 Squats, 5 Thrusters, 5 Push Press

Ski Erg and Dumbbell Workout


Ski Erg

Dumbbell Squats (40/25)


Ski Erg

Dumbbell Push Press (40/25)


Ski Erg

Dumbbell Thrusters (40/25)


Long Interval 5:30 pm Thursday

“FACUNDO” (Hinshaw)

Workout Description

2x800m @ Moderate Pace w/1 min rest,

1x1600m @ easy pace (no looking at watch until finished)

Rest 1 Minute,

4x400m @ Mile PR pace to Moderate Pace w/:45 second rest,

1x800m at easy pace (no looking at watch until finished)

Rest :45 seconds,

6×200 m at Mile PR pace to moderate pace w/:30 second rest,

1x400m in 2 minutes (no looking at watch until finished)

Rest :30 seconds,

8x100m Mile PR pacd to moderate pace w/:15 second rest

1×200 at easy pace (no looking at watch until finished)


Workout Details

Short 10 minute stretch and warm up. The easy pace intervals are the focus of the workout.

Your Pace

The easy pace should feel comfortable and easy to maintain.  The easy pace picked prior to starting the workout and must be the same for the 1600m, 800m, 400m, and 200m easy intervals.  The moderate to Mile PR paces should fall in between each interval.  Focus on hitting anywhere from your Mile PR pace to 5 to 10 seconds slower on these intervals.

Your Score

The workout is for total time.


Aerobic Threshold

Total Meters

8200 Meters = 5.09 miles