WODS for the Week of 8.26.2018: STRONG/Adventure Max Trail Run/Miles For Mollie/WODS

Power, Grace, Class, Honor, Integrity…STRONG!

The Crossfit Springfield community has such an awesome group of strong and confident women.  They are not only great athletes, but they are also loving moms, supportive sisters, reliable friends, and awesome wives. Lest we not forget to honor the woman in your life and love her as you would love yourself (Ephesians 5: 21-33)

Congrats to all of the athletes who participated in the Midwest Wodfest in Joplin, MO at Crossfit JOMO.  Crossfit Springfield Endurance was well represented with several people from our classes.  (Pictured from Left to Right: Kara Cox, Chelsea Houser, Summer Rund, Julie Stewart, Sarah Sharp, and finally CFE Coach Allison Muller. Good job gals.  Super proud of your efforts.

Congratulations also to Kara Cox and Chelsea Houser for a 2nd place finish in Scaled Womens Division. Awesome job to all those who competed.

Two Rivers Trail-Half Marathon and 10K

If your interested in prepping for Dogwood Canyon in November. Take a look at this race. This is on October 13th at Two Rivers Bike Park in Highlandville, MO.  I believe we will have some athletes represented to include some CFE coaches.  See below link to register:

https://secure.getmeregistered.com/get_information.php?event_id=128883

MILES for MOLLIE

Runners across the country are going #MilesForMollie, to honor the memory of 20-year-old Mollie Tibbetts, who was abducted during her run on July 18 and killed. Runners nationwide are dedicating their runs to her, and using the hashtag to make the statement that fear won’t keep them indoors. Are you running #MilesforMollie this week?

This week we will posting our miles ran on our Facebook and Instagram pages. If you run this week please put #MilesForMollie in your posts.

WODS for the WEEK of 8.26.2018

Monday Short Interval (8.27.18) @5:30 pm

mission impossible

Workout Description:

Three Rounds

Each round will have the following scheme:

3x :30 second runs with :60 second rest at the stopping point, then three (3) distance based runs back to the start line. You will attempt to match the distance you just ran in that previous (:30) second interval.

Rest 4:00 minutes between each round.

Workout Detail:

Run :30 seconds; Rest at stopping point for :60 seconds; Run back to start line and attempt to match the distance you achieved in the :30 second interval you just ran. There will be a total of nine (9) :30 second runs and a total of (9) distance based runs.  There will be 4:00 minute rest between each round. The premise is to achieve the distance on the return run.

Round Breakdown:

:30 second run; :60 second rest at stopping point; run back to start line in order to match the distance you just ran (if you don’t match the distance please walk back to start line);

:60 second rest;

:30 second run, :60 second rest at stopping point; run back to start line in order to match the distance you just ran (if you don’t match the distance please walk back to start line);

:60 second rest;

:30 second run; :60 second rest at stopping point; run back to start line to match the distance ran (if you don’t match the distance please walk back to start line).

Rest 4:00 minutes.

Your Pace:

:30 Seconds Intervals:

Your pace will be at a Mile PR pace.  There will be a marker at the 100 meter mark. Find your MILE PR pace for a 100 meters and attempt to hit that 100 meter mark at that pace and then continue on that pace until you reach the :30 second mark.

Distance Based Intervals

This will simply be at whatever pace it takes your to get back to the start line.  This could above or below your MILE PR pace and could be a sprint too.  Just make sure to match that distance.

Your Score:

There will be a total of nine distance based scores.  So if you make the distance then you would count this as one. Your trying to get nine scores within that distance based run.

METHODOLOGY: Speed TOTAL DISTANCE: This will be determined by each athlete. 

Thursday Long Interval (8.30.18) @ 5:30 pm

engine

Workout Description:

Part One:

500 m at Moderate Pace (15-25 seconds slower than your MILE PR pace)

300 m at Easy Pace

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

200 m Walk or 2:00 minute Rest.

Part Two:

400 m at Fast Pace (Mile PR Pace)

300 m at Easy Pace

300 m at Faster Pace (Below your Mile PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Part Three:

300 m at Faster Pace (3-5 seconds faster than your Mile PR pace)

300 m at Easy Pace

200 m at Fastest Pace (Below your MILE PR pace)

300 m at Easy Pace

200 m Walk or 2:00 minute rest.

Round Four:

200 m at Fastest Pace (Below your your MILE PR pace)

300 m at Easy Pace

100 m SPRINT

300 m Easy Pace

200 m Walk.

DONE.

Workout Detail:

There are alot of distances and paces. This geared to address your engine in regards to hitting your paces and getting the recovery needed to achieve the paces as they get faster and faster. There is alot of mileage on this one, so ensure to hit those easy paces in order to recover for the faster runs.

Your Pace:

Moderate: Look to hit anywhere from :15 to :25 seconds slower than your MILE PR pace.

Fast: MILE PR pace

Faster and Fastest: Below your MILE PR pace. This could be anywhere from 1-5 seconds faster. As long as your below.

SPRINT: All out effort.

EASY: Conversational Pace to almost a recovery walk pace at times.

Your Score:

This wod will be for total time.

METHODOLOGY: LACTATE Threshold TOTAL DISTANCE: 5600 meters=3.479679 miles 

 

 

 

 

 

 

 

 

 

 

 

 

WODS for the Week of 8.19.2018: HERO WOD Week and WOOOOOOOOOOOO!!!!!!!

To Be The Man, You Have to Beat the Man!

When you have little or no content to write about you just throw in a Ric Flair video montage.

Enjoy.

https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fheelmaniaisrunningwild%2Fvideos%2F2047795375456732%2F&show_text=0&width=560

New York, New York

Meanwhile while we are in Spring Vegas. Culligan is in New York for some work related travel. We will miss you Allison and safe travels.

WODS for the Week of 8.19.2018

Short Interval Monday (8.20.18) @5:30 pm

rainbow brite

Workout Description:

1x (500 meter, 1000 meter, 1500 meter, 2000 meter) Row.

Follow this pattern for each interval: :90 second easy; :15 seconds fast; :60 seconds moderate; :15 seconds faster; :30 seconds fast; :15 seconds max effort) Don’t worry the coach will coach you through each interval.

Workout Detail:

Repeat series until you accumulate 500 meters. Rest :30 seconds.

Repeat series until you accumulate 1000 meters. Rest :60 seconds.

Repeat Series until you accumulate 1500 meters. Rest :90 seconds.

Repeat Series until you accumulate 2000 meters. Done.

HERO WOD Thursday 8.23.18 @5:30 pm

Split work between partners as needed. Run together. Kettlebells are 55/35. 

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

 

 

WODS for the Week of 8.12.2018: Upcoming Races/WODS for the Week

Races, Races, Races……and more Races!

It’s that time of year when race season is upon us and cooler weather will be coming soon.  For your convenience we have provided a link to Ozark Mountain Ridge Runners for a list of upcoming events.  We will highlight some below and provide a link to check out what’s coming up.

Link to Ozark Mountain Ridge Runners upcoming events:

https://ozarkmountainridgerunners.org/events/?display_past=false

Upcoming events with past participation by our CFE Community:

Erics Urban Orienteering Race, Sept. 7, 2018, 7 pm, Springfield, MO

One Sole Purpose, Sept. 8, 2018, 8 am, Springfield, MO

Run the Rock, Sept. 15, 2018, 7 am, Ridgedale, MO

Drury Panther Run, Oct. 6, 2018, 7:30 am, Springfield, MO

Bass Pro Cohick Half Marathon/Bass Pro Marathon, Nov. 4, 2018, 7 am, Springfield, MO

Dogwood Canyon 15k Trail Run/25k/50k Trail Runs, Nov. 10, 2018, Lampe, MO.

WODS for the Week of 8.12.2018

Short Interval (Monday 8.13.18) @5:30 pm

three amigos

Workout Description:

3 Sets:

800m, 400m, 200 with 3:00 rest between reps.

5:00 rest between sets.

Workout Detail:

This is once again a moderate to fast pace wod.   Focus on your paces and the 800 meter run will be a good challenge to start each round. You will have good amount of rest and hit those intervals hard.

Your Pace:

800 meter run is at your Mile PR pace PLUS :20 seconds.

400 meter run is at your Mile PR pace.

200 Meter run is at your Mile PR paces Minus :10 seconds.

Your Score:

You will score each round separately.

Methodology: V02 Max Total Distance: 1400 meters per set. 

Long Interval (Thursday 8.16.18) @ 5:30 pm

sandwich

Workout Description:

800m jog. When you get to the 200m turnaround mark you will do a 100 meter recovery walk to start line and,

Then

2×400 meter runs with :90 second rest in between intervals.

4×200 meter runs with :60 second rest in between intervals.

8×100 meter runs with :30 second rest in between intervals.

After your last 100 meter run, you will then commence into a 100 meter recovery walk then start your 800 meter jog.

Workout Detail:

This is all about the intervals in the middle of the 800 m jogs.  Treat the jogs as conversational pace and don’t overdo the jogs. Then the workout begins in the middle. Focus on hitting each interval pace. It will begin to be challenging when you get to the 100 meter runs.

Your Pace:

The 800 meter jogs are at conversational pace. Treat these with a slow pace that won’t tax your intervals in the middle.

All intervals will be at your MILE PR pace.

Your Score:

You will score the workout for total time.

Methodology: Lactate Threshold Total Distance: 4000 meters=2.485 miles

 

 

 

 

 

 

 

 

 

 

 

 

WODS for the Week of 8.5.2018: Congrats to Melissa Wistrom/CFE Challenge/WODS for the Week

Congratulations to Melissa Wistrom for her Seventh Place finish (40-44) @The Crossfit Games!

Not much to say that hasn’t already been said.  Way to represent the Crossfit Springfield and the Crossfit Springfield Endurance community. We are extremely proud of your Seventh Place Finish.

CFE Challenge

This months challenge is pretty quick.  Just a reminder the challenge is:

2k Row for Time

WODS for the Week of 8.5.2018

Monday Short Interval (8.6.2018) @5:30 pm

could and should

Workout Description:

3 Sets:

400 Meter Run; Rest :30 seconds.

200 Meter Run; Rest :30 seconds.

300 Meter Run; Rest :30 seconds.

150 Meter Run; Rest :30 seconds.

200 Meter Run: Rest :30 seconds.

100 Meter Run. Done.

Three Minute Rest between sets.

Workout Detail:

This an aggressive amount of mileage in a short time frame. Focus on breathing and recovery and hitting the intervals quickly. Build up to your fast paces. The main goal is to recover and get through each set. This will workout will start at a moderate pace to below a MILE PR pace.

Your Pace:

400/200 Meters: Moderate pace. If your MILE PR pace is 7:00 minutes, then use the pace of 7:45 in the book or add :45 seconds to your MILE PR pace to determine your pace for these distances.

300/150 Meters: Mile PR Pace. This is your actual MILE PR pace.

200/100 Meters: Faster than your MILE PR pace.  Focus on hitting below your MILE PR pace. If your MILE PR pace is 7:00 minutes, then try to use the pace of 6:45 to 6:30, or minus :15 to :30 seconds from your MILE PR pace.

Your Score: 

You will score three different individual scores.

Methodology: Lactate Threshold

Total Distance: 1350 Meters per set

(Total 4,050 meters=2.516553 miles)

Long Interval Thursday (8.9.2018) @5:30 pm

batman and robin

Workout Description:

Partner WOD

You will need one (1) tire for the buy in. These are by the rig out back.

Then, each dynamic duo will have the following equipment at the start line.

(1) Sled

(2) Kettle Bells (Recommended Males 100-55; Females 70-35)

Four Plates (4) (Recommended Males Up to 4×45; Females 2×45 and 2×15)  This will be up to each individual duo.

Please challenge yourself with your weight selection.

Each dynamic duo will advance all these items 25 meters at a time to the 200 meter turnaround and then advance the fully loaded sled and KBs back to the start line. Done.

Workout Structure:

BUY IN: Each pair will perform FIVE Tire Flips each.  Just find a big heavy tire and flip it over.  

0-25 Meters

Sled Push and/or Pull with one plate, KB Farmers Carry and advance all plates to the 25 meter mark.  After this is performed, partner run to the 300 meter mark turnaround and back to the sled.

25-50 meters.

Sled Push and/or Pull with two plates, KB Farmers Carry, advance the rest of the plates to the 50 meter mark. After this is performed, partner run to the 400 meter mark and back to the sled.

50-75 meters

Sled Push and/or Pull with three plates, KB Farmers Carry, advance the rest of the plates to the 75 meter mark. After this is performed, partner run to the 500 meter mark turnaround.

75-100 meters

Sled Push and/or Pull with four plates, Farmers Carry. After this is performed, partner run to the 600 meter mark turnaround and back to there sled.

100 meters back to the Start LIne.

Sled push and/or Pull with four plates and Farmers Carry back to start line. If at any time, one of the athletes stops pushing the sled or drops the kettlebells, each must stop and cannot advance until the other athlete is ready to go.

BUY IN: Each pair will perform FIVE Tire Flips each.  Just find a big heavy tire and flip it over. 

DONE.

Workout Detail:

Adjust accordingly and switch from sled to farmers carry. The crux of the workout will be the final 100 meters of the sled push and KB Farmers Carry. Mixed pairs plan accordingly and utilize the plates strategically.

Your Pace:

Just keep moving.

Your Score:

Total Time to complete the entire sequence.

THRESHOLD: Strength Endurance  Total Distance: 1800 – 2000 meters approximately.