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