WODs for the Week of 9/30/18

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CrossFit Springfield Endurance IS…

Community, Heart, Love, Perseverance

We ARE…Family

#TeamBRice #OnwardandUpward

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Coach Allison and I want to welcome all of our peeps to share in a Pre-WOD huddle and prayer for our friend, teammate, mentor, and best pal…Coach BRice…

Tomorrow (Monday) 10/1 at 5:30PM sharp on the CFS Back Lot.

We’ll have a quick huddle and “Get Well Soon, Pal!” rally and prayer, then we’ll follow it up with the most PERFECT WOD to get BRice feeling better and ready to get back to his pals at CFS! ūüėČ

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WOD for Monday 10/1/18 (5:30PM)

“Secretly Loves Dogs” PARTNER WOD

Buy-In:  40m tire flip

Then, 30-minute AMRAP:

1-2-3-4-5-6-7…and so on, reps of the following:

Toes to bar

Burpee pull-ups

Parallette push-ups

One partner chips away at reps, while the other partner runs to the 400m mark‚Äďfrom the rig and back. On the way back, go up the ramp into the back of the gym, and return to the rig via the back door stairs. Tag your partner, and pick up where they left off in the rep scheme.

Scoring:  Record total distance and total reps achieved.

#itstrue #hedoeslovedogs #arf  

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Best. Teammates. Ever.

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One last thing, BRice…your favorite song.¬†

We’ll be waiting for you on the back lot, pal!¬†

We love you, 

Jen C and Allison


WODS for the Week of 9.23.2018: HOA Week and WODS for the Week.

Heart of America Competition is here!

Flashback Pictured from Left to Right: Ronna Heppner; Coach Brian Rice (on floor celebrating); Clift Cox; Shawn Freeman; Kathy Metz; and Barb Wallace (Team GeriatRX)

September 28-30 the Heart of America Competition will be in play at the Springfield Expo Center.  Please join the Crossfit Springfield community and cheer on our athletes and all of the athletes that will be competing.

Thursday, September 27 at Springfield Expo Center

Early Team Check-In: 5:30-7:30pm
Final Judges Clinic: 6:00pm-7:00pm

Friday, September 28 at Springfield Expo Center

Team Check-In: 10:00am-2:00pm
Mandatory Athlete Briefing 1:00pm
Opening Ceremony: 1:45pm

Welcome by HOA Director Jeremy Mhire, Invocation, Presentation of the Colors, National Anthem by Rachael Snow)

Event Kick-Off | First Scaled Heat for Event 1 Begins 2:30pm, Masters 4:40pm, RX 5:45pm*, Event 2 Begins at 7:15pm

Saturday, September 29 at Springfield Expo Center

Athlete Briefing for Saturday Events: 7:15am
HOA 2018: 8:00am-9:00pm*

Sunday, September 30 at Springfield Expo Center

Athlete Briefing for Sunday Events: 7:15am
HOA 2018: 8:00am-3:30pm
Closing Ceremony: 4:00pm

*Event and Heat Times are Subject to Change

Site Link:


WODS for the Week of 9.23.2018

We will be operating as is this week since the gym will be available for normal use and HOA isn’t at the facility this week.

Short Interval 9.24.2018 @5:30 pm

fifty 50

Workout Description:

Five Rounds:

4 x (50m easy recovery jog, 50m sprint) with NO rest between reps.

(Each round is 400 meters total)

Rest 3:00 between sets.

Workout Detail:

Your focus is FAST, RECOVER, REPEAT!

Your Pace:

No math tonight. This WOD has just two paces:  A) Very, very slow. B) Very, very fast. The 50m jog intervals must be SLOW in order to maintain your sprint speed. The jog is any speed except walking. The 50m sprints are 98% of max effort (to retain form). Focus on a quick acceleration when starting each sprint.

Your Score:

The wod will be for total time.

Methodology:   Speed    Total Distance:      2000m=1.243 miles.

Long Interval 9.27.2018 @5:30 pm



Workout Description:

4 Rounds:

500m, rest 50 seconds;

400m, rest 40 seconds;

300m. Done. Go into your 3:00 minute rest.

Rest 3:00 between sets

Workout Detail:

You will know if you picked the correct interval pace if you’re feeling the need to slow down during your third set.

Your Pace:

Target a pace for each interval that is about 2-3 sec/100m slower than your 1-mile PR pace.  This will be a moderate pace workout.  Focus on hitting those paces with the short recovery period.

Your Score:

The wod will have four separate scores.  You will score each round separately.

Methodology:   Lactate Threshold    Total Distance:      4800m= 2.982582 miles

WODS for the Week of 9.16.2018: HOA 2018 Judges and Volunteers and HERO WOD Week

Heart of America 2018 Competition Volunteers/Judges

The Tenth Annual Heart of America Competition will be kicking off the weekend of September 28-30,¬† 2018.¬† This once again will be a epic event and of course we would like to point out that every great event needs volunteers and judges to ensure it’s success.

Please see link below if your interested in signing up as a volunteer or judge:


WODS for the Week 9.16.2018

Monday Short Interval (9.17.18) @5:30 pm

special sauce

Workout Description:


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. Individual athletes will run to the 600 meter turnaround mark. At the 600 meter mark you will then perform recovery jog back to the 400 meter turnaround mark. At the 400 meter turnaround mark, you will then run your 100 meter Fast pace to the 200 meter turnaround mark.  From there you will perform the 100 meter recovery jog back to the start line.

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

HERO WOD Thursday (9.20.2018) @5:30 pm

5 Rounds For Time:
Row 1,000 Meters
200 Meter Farmers Carry (45 lb / 30 lb (2) dumbbells)
50 Meter Waiters Walk (45 lb / 30 lb (1) dumbbell) Right Arm Overhead
50 Meter Waiters Walk (45 lb / 30 lb (1) dumbbell) Left Arm Overhead

US Drug Enforcement Adminstration Special Agent Michael E. Weston, 37, of Washington DC, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009 when the helicopter he was in crashed in western Afghanistan. Special Agent Forrest Leamon, Special Agent Chad Michael, and 7 US troops were also killed in the crash.

He is survived by his wife, Cynthia Tidler; parents, Judy Zarit and Steve; and brother, Thomas.

This Hero WOD was originally posted by CrossFit’s Mainsite on November 21, 2012.

We will be performing this WOD outside (Weather Permitting) with the C2 Rowers. 
You can also use kettlebells in place of dumbbells.





WODS for the Week of 9.9.2018: JUST BARK AT IT/9-11/Athlete Appreciation/Season Changes/CFE September Monthly Challenge/WODS for the Week.



We at CFE would like to take a moment to present with you important social commentary.

Life is to short, love freely, laugh or bark often, and don’t take life to serious.

When life or social media is dragging you down, JUST BAARRRKKK AT IT!


Also sometime this week take a moment to pray and reflect and think about those who were affected during this day.

9/11.  Always Remember.

CFE Coaches want to shout out to our Athletes! We appreciate you!

We often get caught up in life and sometimes forget as coaches that this is your one hour to get away and forget the days stresses.   We strive to be the best coaches and will look to make this the most enjoyable hour possible.  Thanks so much for the many memories and opportunities you provide us to make you better athletes and people.  We all love you and are very blessed to have this community in our lives.

Aftermath from Last Thursday Long Interval.

PIctured from Left to Right: Nick, Summer, Sarah, Rodmy, Jenn Smith, Jenn Taylor, Claudia, Sandy, and KT planking.

Fall Weather and Seasons Changing!

Just a reminder that the seasons are changing and this is the time of the year that rain and cooler weather will start popping up here and there. We will strive to be outside as much as possible, but sometimes the weather will keep us inside. We will continue to program and adjust accordingly.  Thanks for the patience you show us when we have to change things up a bit.  We will start posting alternate WODS if the weather keeps us inside.

And also we know that one athlete in class who immediately puts on cold weather gear at the first hint of cold weather.

Pictured Below: Sarah


With HOA Season upon us, here is a dicey little nugget to try.

Five Minutes AMRAP:

Guys: Assault Bike 10 calories then 7 Burpees. As many rounds as possible in five minutes.

Gals: Assault Bike 7 calories then 5 burpees. As many rounds as possible in five minutes.

Partner up and go for seven minutes if you can.¬† It’s a spicy little nugget.

WODS for the Week of 9.9.2018

Monday Short Interval (9.10.18) @5:30 pm


Workout Description:

12 x 400 with 90 seconds rest between efforts (Try to hold 1-3 seconds from your MILE PR pace either faster or slower.)

Workout Detail:

Workout is designed to test your capacity and your mental strength.¬† Focus on holding your MILE PR pace throughout the workout during each interval. It’s pretty simple concept, but 400m repeats are a good test for the endurance athlete. Strive to get to six and then slowly start chipping away at the last few intervals.

Your Pace:

MILE PR Pace plus :01 to :03 seconds faster or slower than your Mile PR pace.

Your Score:

This is for Total Time.

Methodology: Speed Endurance Total Distance: 4800 meters= 2.983

Thursday Long Interval (9.13.18) @5:30 pm

on point

Workout Description:

1200 meters moderate , 200 meter very slow recovery jog, 400 meter fast.

3:00 minute rest.

1000 meters moderate, 200 meter very slow recovery jog, 400 meter fast.

3:00 minute rest.

800 meter moderate, 200 meter very slow recovery jog, 400 meter fast.

3:00 minute rest.

600 meter moderate, 200 meter very slow recovery jog, 400 meter fast.


Workout Detail:

This workout is designed to take you from a moderate intensity to near crawl and then a fast pace.  This will be an aerobic workout with some mileage behind it going from moderate to fast.

The intensity focus should be on the 400s. The 400s are not sprints. The 400s are hard sustained efforts that will teach a strong finish. Focus on your form. Enjoy the moderate jogs and recovery jogs.

Your Pace:

Moderate Pace:

1200 meter= Mile PR pace plus :60 to :90 seconds.

1000 meter= Mile PR plus :45 to :75seconds.

800 meter= Mile PR plus :30 to :60 seconds.

600 meter= MIle PR plus :15 to :45 seconds.

Slow Recovery Jog:

Just keep moving at a slow pace. Focus getting enough recovery to hit your 400 meter pace.


MILE PR pace or faster.

Your Score:

The WOD is for Total Time.

Methodology: Aerobic Threshold Total Distance: 6000 meters= 3.728227








WODS for the Week of 9.2.2018: Happy Labor Day!

Happy Labor Day!

We at Crossfit Springfield Endurance would like to wish those hard working people, day in and day out, who do the jobs to keep our country going. Enjoy the holiday and day off of work for some.

WODS for the Week

Monday there will be no class due to the Holiday and the gym will be closed.

Thursday Long Interval (9.6.18) @5:30 pm


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.


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