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
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
4 x (50m easy recovery jog, 50m sprint) with NO rest between reps.
(Each round is 400 meters total)
Rest 3:00 between sets.
Your focus is FAST, RECOVER, REPEAT!
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.
The wod will be for total time.
Methodology: Speed Total Distance: 2000m=1.243 miles.
Long Interval 9.27.2018 @5:30 pm
500m, rest 50 seconds;
400m, rest 40 seconds;
300m. Done. Go into your 3:00 minute rest.
Rest 3:00 between sets
You will know if you picked the correct interval pace if you’re feeling the need to slow down during your third set.
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.
The wod will have four separate scores. You will score each round separately.
Methodology: Lactate Threshold Total Distance: 4800m= 2.982582 miles