WODS for the Week of 7.29.18: Melissa Wistrom/August CFE Challenge/WODS for the Week

Good Luck in Madison!

Our own Melissa Wistrom will be competing this week in Madison, WI at the annual Crossfit Games in the Masters Age Category 40-44.  Melissa has been a big proponent of our programming and good luck to her efforts and accomplishments for the upcoming week. Regardless of where you finish, you have already won in our mind.  You will do awesome!

August CFE Challenge

The challenge for this month will be simple but effective.

You got it.  Seems simple doesn’t it.  Give it a whirl.

Row 2K for time.

WODS for the Week of 7.29.2018 (Wk 2 of 12)

Monday, July 30, 2018 @5:30 pm


Workout Description:

400 meter run; 100 jog

300 meter run; 100 jog

200 meter run; 100 jog

100 meter run; 100 jog


100 meter run; 100 jog

200 meter run; 100 jog

300 meter run; 100 jog

400 meter run; 100 jog.


If there is time remaining, we will then do some ab work.

Workout Detail:

This workout is designed for limited rest but maintain a quick pace and recovery with a short jog.  The first part will create early fatigue and challenge your recovery rates even though your intervals are getting shorter.  You will do a quick turnaround and then rise back through the intervals.  Focus on your recovery jogs and look to achieve as much rest as possible to hit your paces.

Your Pace:

You will maintain a MILE PR pace for each interval.

Your Score:

The wod will be for total time.

Methodology: Speed Endurance  Total Distance: 2000 meters=1.242742 Miles (800 meter recovery jogs)

Thursday, August 2nd, @5:30 pm

what a time to be alive

Workout Description:

4×300 meters/100 meter recovery walk between each interval;

2×800 meters/400 meter recovery jog after each interval;

3×400 meters/2 minute recovery between each interval;

5×100 meter shuttle sprints.


Workout Detail:

The focus is maintaining a moderate pace through the early part of the workout.  As the WOD progresses look to increase your pace and hit a pace in between your moderate and MILE PR pace. The 100 meter shuttle sprints will be designed to test your capacity at the end to maintain that moderate to fast pace.

Your Pace:

The 300 meter intervals will be at a moderate pace. Look to go :06 to :09 seconds slower than your MILE PR pace.

The 800 meter interval will be at a moderate pace to fast pace. Look to fall in between your MILE PR pace to :24 over your MILE PR pace.

The 400 meter intervals will be at a moderate pace to fast pace.  Look to fall between  your MILE PR to :12 seconds over your MILE PR pace.

The 100 meter shuttle sprint will be at whatever pace you can maintain for five individual sprints. Look to hit your MILE PR pace to :03 seconds over your MILE PR pace.

Your Score:

The wod will be for total time.

Methodology: Aerobic Threshold Total Distance: 4500 meters= 2.79617 Miles (1200 meter recovery jogs)







WODS for the Week of 7.22.2018: CFE Challenges/New Cycle Starting/WODS/Quote of the Week

The Thunder Rolls………………

We had a crazy end to last weeks HERO WOD Thursday with some crazy storms rolling through at the end of our wod.  Thanks to those who all came out and endured the crazy weather.  Just a reminder to be safe during severe weather.

Quote of the Week

Nicely said.

CFE Challenges

We intend to keep throwing out challenges every month and this also will include stuff not related to working out.  This week I challenge our athletes to:

Help Someone and Put there Equipment Away for them.

Meet someone new at the gym.

Encourage someone during a workout.

WODS for the Week of 7.22.2018

(Week 1 of 12)

Short Interval Monday (7.23.2018) @5:30 pm


Workout Description:

3 Rounds:

3 x 300 meter runs w/100 meter walk in between intervals.

Rest 3:00 minutes between rounds.

Then, we will continue the trend to get some ab work if there is enough time after the wod.

Workout Detail:

Ensure to meet your paces on each 300 m interval. There is short rest time and the workout should be a fast pace with quick intervals.

Your Pace:

Each 300 meter interval should be at your Mile PR pace or below.

Your Score:

The workout is for total time.

Methodology: V02 Max Total Distance: 2700 meters = 1.67 miles for runs only. 

Long Interval Thursday (7.26.2018) @5:30 pm

butt grab

Workout Description:

The recovery rates are almost equal to 1:1 ratio.

6×400. :90 second rest in between each interval.


8×200. :60 second rest in between each interval.


12×100. :30 second rest in between each interval.

Workout Detail:

The goal is to recover and maintain your paces for each interval. The runs will increase and become more challenging as you go, but remember to achieve maximum rest time and hit the intervals with some intensity.  This will be a moderate pace to eventually a fast pace workout. The total meters will be equivalent to a 5K but in short quantities.

Your Pace:

The 400 meter intervals will be at a moderate pace.  You will be looking to be :12 to :20 seconds slower than your Mile PR pace. Focus on staying consistent on your 400 meter intervals.

The 200 meter intervals will be at your Mile PR pace or faster.

The 100 meter intervals will be at your Mile PR pace or faster.

Your Score:

The workout will be for total time.

Methodology: Lactate Threshold Total Distance: 5200 meters=3.2 miles





WODS for the Week of 7.15.18: CFE Challenges/Heat Heat Heat/HERO WOD Week/Time Trial Summary/New Poll

CFE Endurance Challenges

We are always looking to introduce CFE to the Crossfit Springfield Community.

We are going to experiment by issuing Monthly Endurance Challenges.   This won’t be a long WOD,  just something to challenge you or even a way to challenge your buddies at the gym.  You don’t get better by being comfortable. Sometime during the month just take time to challenge yourself and see what you can do. Do one on the first day of the month and then do it at the end of the month. See if you have improved. Test yourself.

Be sure to post your challenges on social media and be sure to tag us on instagram or post your results or aftermath on the Crossfit Running Facebook page.   We will also look to post our challenges on social media.  This is somewhat an organic movement meant to challenge yourself and others.  Tackle one of these endurance challenges during the month of July. If you want, challenge your friends at the gym too.  Have fun with it.

July Endurance Challenges:

2 Minutes Max Calories on the Assault Bike.

100 Meter Sprint for Time.

Heat Heat Heat!

We recognize the heat has been a booger the last couple of weeks. It seemed not long ago we were complaining about the cold weather. No workout is worth one of our athletes to succumb to heat exhaustion. If you feel a little bit off or too hot, please let us know and cool down.  Thanks for the efforts in this hot weather.

Overview on Heat Exhaustion

Heat exhaustion is a condition whose symptoms may include heavy sweating and a rapid pulse, a result of your body overheating. It’s one of three heat-related syndromes, with heat cramps being the mildest and heatstroke being the most severe.

Causes of heat exhaustion include exposure to high temperatures, particularly when combined with high humidity, and strenuous physical activity. Without prompt treatment, heat exhaustion can lead to heatstroke, a life-threatening condition. Fortunately, heat exhaustion is preventable.


Signs and symptoms of heat exhaustion may develop suddenly or over time, especially with prolonged periods of exercise. Possible heat exhaustion signs and symptoms include:

  • Cool, moist skin with goose bumps when in the heat
  • Heavy sweating
  • Faintness
  • Dizziness
  • Fatigue
  • Weak, rapid pulse
  • Low blood pressure upon standing
  • Muscle cramps
  • Nausea
  • Headache

When to see a doctor

If you think you’re experiencing heat exhaustion:

  • Stop all activity and rest
  • Move to a cooler place
  • Drink cool water or sports drinks

Contact your doctor if your signs or symptoms worsen or if they don’t improve within one hour. If you are with someone showing signs of heat exhaustion, seek immediate medical attention if he or she becomes confused or agitated, loses consciousness, or is unable to drink. You will need immediate cooling and urgent medical attention if your core body temperature (measured by a rectal thermometer) reaches 104 F (40 C) or higher.

Time Trial Summary

We want to shout out to the athletes this past week who came out and produced some great time trials in our 400m and Mile Time Trials.  Take a look at some of our times above from the Mile Time Trial.  Lots of great times.

As you can tell we have some amazing times. See the below chart and see where you fall amongst the general population.


Also take a look at some information in regards to your percentiles on your mile time and also a little chart about Impact of Temperature on Pace.

Heat and its Effects

WODS for the WEEK of 7.15.18

We will be back on another twelve cycle beginning next week.  This week we have some shorter sprints and the HERO WOD on Thursday. Hope you can join us.

Monday Short Interval 7.16.18 @5:30 pm

six, four, two………. and one……..go!

Workout Description:

Six Minutes:

Run 80 (Scaled Distance 50 meters ) meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running twelve (12) 80 (50) meter sprints total

Rest 3:00 minutes.

Four Minutes:

Run 90 (Scaled Distance 60 Meters) meters every :30 seconds. You will rest remaining time after completing the sprint interval.   You will be running eight (8) 90 (60) meter sprints.

Rest 2:00 minutes.

Two Minutes:

Run 100 (Scale Distance 70) Meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running four (4) 100 (70) meter sprints.

Rest 1:00

One Minute:

Run 120 (Scale Distance 80 meters)  Meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running two (2) 120 (80) meter sprints.  If you are unable to beat the :30 second time mark continue to turnaround and head back to start line.


Workout Detail:

We are looking for each athlete to build up to the 100 meter and 120 meter sprints at the end. Keep pushing on each :30 second interval and look for quick recovery. This is a recovery based wod.

Your Pace:

Your pace will be under the :30 second time cap each interval.

Your Score:

We will look to record your fastest time on each distance. There will be four (4) separate scores.

Methodology: Speed Endurance Total Distance: 2320 (1520) Meters 

Then, Abs by Allison.

HERO WOD Thursday 7.19.2018 @5:30 pm

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr..



WODS for the Week of 7.8.18: TIME TRIAL WEEK!


We always like to test our athletes every twelve weeks with an all out TIME TRIAL effort.  Well this is the week.  If your looking to PR your MILE or get a baseline for the next cycle of CFE, come join us this week.

WODS for the WEEK of 7.8.2018

Monday Short Interval 7.9.2018 5:30 pm

400m time trial

Workout Description:

400 Meter Time Trial.

THEN, recover and commence into an additional Endurance WOD with some grip training to boot.

GRIP and GO”

You must carry your Kettlebells with you at all times in between transitions from Double Unders to ROW to  ASSAULT BIKE to SKI ERG and of course the Farmers Carry.

40 Double Unders (Scale with 60 singles) We will start Double Unders on the platforms on the West Side of the gym.

400 Meter Row

30 Cals on Assault Bike

30 Calories Ski Erg

200 Meters Farmers Carry 70/55 lb (Two Kettlebells down the ramp to the 200 meter turnaround and back to the finish line) If you drop the Kettlebells to the ground at any time you must do 10 Air Squats.

200 meter Sprint.


Workout Detail:

Pretty simple this week, run as fast as you can for a sustained max effort pace for 400 meters.

Your Pace:

Max Effort.

Your Score:

You will score only the 400 meter time trial for time.

Methodology:   Speed     Total Distance: 400 Meters =.25 miles. 

Thursday Long Interval 7.12.18 5:30 pm

mile time trial

Workout Description:

1600 Meter Time Trial, recover and you will end the class with an abs session as selected by coach that week.

Workout Detail:

Pretty simple this week, run as fast as you can for a sustained max effort pace for 1600 meters.

Your Pace:

Max Effort.

Your Score:

You will score the 1600 meter time trial.

Methodology:   Speed     Total Distance: 1600 Meters =1.00 Mile  







WODs for the Week of 7/1/18

Coach Darnell…

Image may contain: Darnell 'justcallmePeter' Hardy, smiling, standing and beard

…Get Well, Friend! Love, CFE

Darnell, praying for a successful surgery and complete healing for you! We miss you so much and cannot wait for you to be back! Stay strong! You got this! –Melissa Blankenship

Darnell, our thoughts and prayers are with you…get well soon. We miss you! –Jerry and Julie Stewart

Darnell, First, I love that you have kept your sense of humor; you definitely do need a better photo on the fund site. 🙂 Secondly, you got this friend. You live your life with self-consciousness which will see you through this. An exceptional man once wrote, “Sometimes, the longest way around is the shortest way home.” We love you! –Sandy Frye


Darnell, sending positive thoughts your way. You know I love ya!! –Laura Evans

Hi Darnell!! Derek and I are sending our love to you!! We are your biggest cheerleaders for a full and speedy recovery…but you don’t wanna see Derek in a skirt. 😉 We will keep you in our prayers for a flawless surgery and full recovery! See your pretty face soon. We miss you! Love you lots! –Derek and Summer Rund

Darnell, we still have to race when you get out. Praying for you. –Nick Delamora

Darnell, we look forward to seeing your joyful face back at the gym ASAP! Praying faithfully for your complete healing and recovery! –Jen C, BRice, and Allison

Image result for i can do all things through christ

This Week’s WODs

Short Interval (M 5:30pm):  “Sparkler”

1 x 400m, rest 60 seconds

2 x 300m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

3 x 200m w/ 100m walk between reps

Rest 3:00

1 x 400m, rest 60 seconds

4 x 100m w/ 100m walk between reps

WOD Notes:  Manage your rest well; be prepared to meet your pace for each interval

WOD Pace:   Use your 1-mile PR pace

Methodology:    VO2 Max      Total Distance:      2800m      Scoring:      WOD is for total time

Related image


Long Interval (T 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