WODS for the Week of 6.24.2018

Heart of America 2018

Hop to it… #HOA2018 Team Registration was this weekend. Don’t miss the 10 Year Anniversary of @hoacompetition this September 28-30th at The Springfield EXPO Center in @downtownsgf 🤘🏽🇺🇸🏋🏻‍♀️ 

As we get closer to HOA please check out the endurance class schedule and get into a class to gain that edge for HOA.

WODS for the Week of 6.24.2018

Monday Short Interval (5:30 pm) 6.25.2018

special sauce

Workout Description:

5 SETS:

300m at FAST pace (Mile PR Pace)

100m at easy recovery pace

100m at FAST pace or better (Below Mile PR pace)

100m at easy recovery pace

No rest between reps, 4:00 rest between rounds

Workout Detail:

This should be a good challenge and focus on hitting your paces and work on the recovery.

Your Pace:

The pace for this workout should be at your Mile PR pace or below minus the recovery jogs.

Your Score:

The workout will have five separately scored rounds.

Methodology:   V02 Max     Total Distance:      3000m=1.86 miles

Thursday Long Interval (5:30 pm) 6.28.2018

aerobic capacity track wod

Workout Description:

1200m run, 200m slow recovery jog, 400m run

Rest 3:00

1000m run, 200m slow recovery jog, 400m run

Rest 3:00

800m run, 200m slow recovery jog, 400m run

Rest 3:00

600m run, 200m slow recovery jog, 400m run

Workout Detail:

This covers alot of mileage so focus on getting a good recovery jog in between the moderate pace and fast pace intervals.

Your Pace:

Your pace for the 1200/1000/800/600m intervals is your 1-mile PR plus 2 seconds/100m. Your pace for the 400m interval is your 1-mile PR minus 1 second/100m. 

Your Score:

You will score for total time.

Methodology:  Lactate Threshold   Total Distance: 6000m=3.72 miles

 

 

WODS for Week of 6.17.18

Happy Father’s Day!

CFE wants to wish all the dads out there a great Father’s Day. Thanks to all the dads out there who invest and take time to spend time with their families and children each and every day and selfless service as a dad.

WODS for the Week of 6.17.18

Short Interval Monday (6.17.18) 5:30 pm

bridge workout

Workout Description:

30 minutes

Every three minutes you will perform one max effort bridge repeat (Over/Back). You will rest remaining time. Repeat this cycle for thirty minutes.

32 minutes

SCALED: Every four minutes you will perform one max effort bridge repeat (Over/Back). You will rest remaining time. Repeat this cycle for thirty-two minutes.

Workout Detail:

Try to maintain the same pace on each max effort bridge repeat. Use your recovery time to achieve the maximum effort.

Your Pace:

This is an all out max effort. Try to stay within 3-5 seconds of your interval times.

Your Score:

Record your fastest Bridge Repeat interval time.

Methodology: Speed Endurance Total Meters: Each bridge repeat will be approximately 370 meters.

Long Interval Thursday (6.21.18) 5:30 pm

partner 6k

Workout Description:

Each partner must run each of the following intervals in this order– 300 meters, 400 Meters, 300 meters, 500 meters, 300 meters, 400 meters, 300 meters, 500 meters.  Each partner will take turns (one rests while the other runs). 

Workout Detail:

Focus on recovery and getting rest to complete the intervals.

Your Pace:

Focus on hitting a moderate pace or be within :10-20 seconds of your Mile PR pace.

Your Score:

The score it total time it takes you and your partner to complete the 6K distance.

Methodology: Aerobic Threshold Total Meters: 6000 meters=3.728 miles.

 

 

 

 

 

 

WODS for the Week of 6.10.2018

Congratulations to Crossfit Springfield!

This month please join us in congratulating Crossfit Springfield on ten years of selfless service, and dedication to change lives everyday.  Crossfit Endurance is proud to be a part of this awesome community and hope to continue our path and hope to reach a decade of excellence one day.

Nick Hostler WOD

Great turnout for the Nick Hostler WOD this past Saturday.  One way to find out the heart of person is reflected in those who honor him for his selfless work and dedication to serving others.  I am sure Nick was looking down upon us and smiling knowing we were all doing something that he loved.

Where are Coach Allison and Jenn C?

Coach Allison and Coach Jenn are somewhere traveling the world. Safe travels girls and looking forward to seeing you back at the gym soon. I posted some traveling dog pics, because I know you would like it.

WODS for the Week of 6.10.2018

Short Interval 5:30 pm Monday (6.10.18)

easy always gets fast

Workout Description:

4 x 200 at moderate pace, with 200m easy jog following each interval

Rest 2 min

4 x 300 at moderate pace, with 100m walk following each interval

Rest 2 min

4 x 400 at moderate pace, with :60 sec rest between intervals

Workout Details:

The focus on the workout is to maintain your moderate pace and on all of the intervals.  This isn’t a sprint effort, but working on your moderate paces.

Your Pace:

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.

Your Score:

The WOD is for total time.

Methodology: Aerobic Threshold Total Meters: 4800 meters=2.983

HERO WOD Thursday 5:30 pm (6.14.18)

hotshots 19

HERO WOD–“Hotshots 19”

Six rounds for time: 30 air squats, 19 reps power clean 135/95, 7 strict pull-ups, run 400m

*Scaled rounds, reps, or loads as needed*

 

 

 

 

 

WODS for the Week of 6.3.2018

Congratulation to Barb and Claudia!

Barb and Claudia completed there first 25K Trail Run Race at the War Eagle Trail Run at Hobbs State Park in Rogers, Arkansas. We are proud of your accomplishment and being awesome.

WODS for the Week of 6.3.2018

Short Interval Monday (6.4.2018) 5:30 pm

2000 meter time trial/abs for days

Workout Description:

2000 Meter Time Trial

Recover with a 800 meter walk. The coach will lead a post recovery cool down and stretching session.

Then,

We will conduct a ab session to end the class.

Workout Detail:

The goal is to push your limits with a max effort 2000 meter time trial.

Your Pace:

The pace is all out effort on the 2000 meter time trial.

Methodology: Speed Endurance  Total Distance: 2000 meters

Scoring: You will score for total time.

Long Interval 6.7.2018 (5:30 pm)

katrin

Workout Description:

Two X (1000 meter run, 800 meter run, 500 meter run, 300 meter run)

1000 meters at your Mile PR pace +:30 seconds.

200 meter easy jog

800 meters at your Mile PR pace + :24 seconds.

200 meter easy jog

500 meters at your Mile PR pace + :15 seconds.

200 meter walk

300 meter HOT!

200 meter walk.

2:00 minute rest. After the two minute rest, you will complete the above cycle again for time.

Workout Details:

The goal is to control your pace in the first 1000 m. The pace for this will feel easy. However this is a continuous effort from the 1000s to the 500s. That’s 2700 meters. Although the recovery during your 200m jog (slowly as needed) will be important, but the  most important recovery is the 200m walk after the 500s because the 300m pace is fast. After your hot 300, walk the prescribed 200m plus take your 2 minute additional rest between sets, then go get that 2nd round.

Your Pace:

You will calculate your Mile PR pace for the 1000m, 800m, 500m distances. You will add :30 seconds to your 1000m, :24 seconds to your 800m, and :15 seconds  to your 500m.

DO NOT RUSH YOUR RECOVERY RUNS/WALKS TO IMPROVE YOUR TOTAL WOD TIME!

The goal is to hit your target paces and recover yourself for that hot 300m.  Keep focused on nailing these times. Your 300m pace should be noticeably faster than the others. Focus on your 300m pace to be at or below your Mile PR pace.

Methodology: Lactate Threshold Total Distance: 6800 meters= 4.225 miles

Scoring: You will score TWO separate rounds, not counting the 2:00 rest.