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..



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: