WODS for the Week of 11.25.18

WODDY’S 2018

Alright everyone! Time to start nominations for this year’s Woddy Awards! We will be using Google Forms this year to nominate your fellow athletes in each category. Click this link to enter your nominations: https://goo.gl/forms/HGJz9vqkXlQHxF843

Tickets are available for $25/person at the front desk clipboard or by filling out this form: https://goo.gl/forms/mWrmMcQpyFmIHBDs1

All Wodify accounts will be billed for tickets unless otherwise stated in the comments. 
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The WODDY Awards return to CrossFit Springfield Sat, Dec. 8th from 6:30pm – 11pm ❤️🏆🖤

The WODDYs are a time-honored tradition for CrossFit Springfield and a formal celebration of those who’ve contributed to and been impacted by our mission over the past decade! It’s our biggest and best party of the year!

🕺🏼6:30-7:30 Red Carpet Mix and Mingle Cocktail Hour
🍽Dinner by 425 Downtown
🏆Brief announcement of 2018 WODDY Awards winners
🎧Live DJ (DJ CEO) & Dancing
🥂Bring your own drinks
💌Open invite to all members, former members, and non-members (Open seating).
👠Cocktail Attire/Dress to impress.
📸Professional photos by Joe and A Camera

SANTA RUN!

Race Details
  • Date: Saturday, December 15th 2018
  • Time: 8:00 am
  • Location: Fleet Feet Sports Springfield, 1254 E Republic Rd, Springfield, MO 65804
  • Fee: $35 through December 13th, 2018, $40 December 14th & 15th (if not sold out)

REGISTER NOW!

Perks

  • The first 400 people get a full Santa suite with pants, jacket, hat, belt, and beard!
  • Hot Chocolate and Cookies at the finish!
  • Chip Timing

http://www.fleetfeetspringfield.com/events/santa-run-springfield

WODS for the Week of 11.25.2018

Monday Short Interval @5:30 pm (11.26.2018)

earned

Workout Description:

5 Rounds on the 4 minutes.

20/15 Calories Bike

10 Bar Facing Burpees

5 Deadlifts (225/155)

Afterwards, recovery and we will perform ab routine per the coaches choice.

Workout Detail:

Survive the initial bike at the beginning and get through the burpees and deadlifts.

Workout Pace:

Pace will be determined by each athlete to complete each round.

Your Score:

You will score the time for each interval or five separate scores.

Thursday Long Interval @5:30 pm (11.29.2018)

48

Workout Description:

4×1200 meter runs.

Each athlete will maintain in between a Fast pace to Moderate pace.

Rest :90 seconds between intervals.

Workout Detail:

The focus will be recovery in between the short rest period between each interval. Focus on hitting your paces in between a Fast pace and moderate. If your feeling good, push the pace. If you need more recovery, aim for the moderate pace.

Workout Pace:

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

Your Score:

The wod will be for total time.

 

 

 

 

 

 

 

 

 

 

 

 

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WODS for the Week of 11.18.18-HAPPY THANKSGIVING!

HAPPY THANKSGIVING!

As we reflect on this busy season, we often lose sight of things we are thankful for.  From the coaches at Crossfit Springfield Endurance, we thank all those athletes who have joined us a hundred times to even just coming to one class. We cherish the opportunity to coach and make our athletes better runners, but better people too.  We love you all and look forward to making this the best group of people ever.

Quote of the Week from Coach B. Rice

“It’s hard to soar like an eagle, when your surrounded by turkeys!”

WODS for the Week of 11.18.18

This week will be a little different due to the holiday.  We will be having our normal Monday Class at 5:30 pm.  This Thursday we will be promoting and encouraging everyone to participate in the 5K Gone Bird this week at the gym.

Monday Short Interval @5:30 pm (11.19.18)

robot

9 x 300m with :90 seconds rest in between each interval.

Your Pace:

Each interval will be at your Mile PR pace or faster. Look to hit your paces each interval and focus on the quick recovery after each interval.

Your Score:

This will be for total time. Record your slowest time and fastest time in the comments section.

 

Thursday Happy Thanksgiving!

Join us 8-10 am Thanksgiving morning for 5k Gone Bird, the CFS original “5k Gone Bad” WOD, executed in a fun, family-oriented group workout!  Before you stuff your face full of turkey and pumpkin pie, bring your family and friends to enjoy a fun workout and honor a very special cause.  All ages welcome and the workout is open to the public.  Childcare will not be provided but kids are welcome to participate and parents are welcome to utilize jogging strollers. We’ve got plenty of space and equipment for all!

A $10 donation is suggested for each athlete but is not required.

We’re again teaming up with the H.A.Y. Foundation and donating all event proceeds their cause in memory of Landon Potts, son of Chance and Sherry Potts. For information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/

 

 

 

 

 

 

 

 

WODS for the Week of 11.11.18

Congrats to all Dogwood Participants!

Crossfit Endurance was well represented at Dogwood Canyon 15k race. It was super cold, but they endured and finished strong.  Great job peeps.

HAPPY VETERANS DAY!

We salute our Veterans with a thanks for the decades of tireless service to protect our country and allow us to have our freedoms.  Thanks to all those who have served.

WODS for the week of 11.11.18

Veteran’s Day HERO WOD @5:30 pm (11.12.2018)

bert

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees


U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.


Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

LONG INTERVAL Thursday @5:30 pm (11.15.18)

runday

1600 m Easy

400 m Fast

1600 m Easy

Rest 3:00

1200 m Easy/Moderate

400 m Faster

1200 m Easy/Moderate

Rest 3:00

800 m Moderate

400 m Fastest

800 m Moderate

Done!

Your Pace:

EASY: Conversational Pace or truly a easy pace to allow recovery between runs.

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

FASTER: This will fall 3-5 seconds faster than your Mile PR Pace.

FASTEST: This is closer to your 400M PR pace.

Scoring:

This WOD will be for total time.

 

 

 

 

 

 

 

 

WODS for the Week of 11.04.2018

Dogwood Canyon?  Are you ready?


We have several CFE athletes participating in the Dogwood Canyon trail runs on the weekend of November 10-11, 2018.  Good luck to all of those participants and the CFE community will be in support of those next weekend.

TIME CHANGE

Remember to set your clocks back one hour.

Also this is a reminder with the time change the back lot will start to get a little darker sooner. Please remember to wear some reflective clothing to ensure our athletes safety.

Update!

I would like to shout out to the CFE community that I am doing well and hope to be back soon and will start to co-coach with Allison and Jenn C. during the month of November.  I am still healing and recovering and my spirits are well.  I am starting to get somewhat on a normal routine with work this past week. Thanks for the prayers and encouragement and hope to see everyone soon. I miss you all.  God Bless.

Brian

WODS for the Week of 11.04.2018

Short Interval (Monday 5:30 PM)

amtrack

3x600m (Rest 2:00 after each interval)

Rest an additional :60 seconds

3x200m (Rest 1:00 after each interval)

Rest an additional :60 seconds

3x500m (Rest 1:30 after each interval)

Rest an additional :60 seconds

3x200m (Rest :30 seconds after each interval)

Done!

Your Pace:

All intervals you will maintain your MILE PR pace.

Scoring:

Score is for Total Time.

Alternate Indoor WOD:

Thirty Minutes:

Repeat every two minutes 10 Calories Assault Bike; 10 Burpees, 50 Double Unders.

Long Interval (Thursday 5:30 PM)

dogwood

Stretch Athletes.

Run two miles not for time at a slow to steady pace. We encourage a group run this day.

Afterwards, mobility.

We are taking into consideration that are athletes are prepping for Dogwood Canyon and we wanted to just have an active recovery day with a light run and mobility.

If it is raining or weather doesn’t allow us to go outside, then row or ski 2000 meters at a your pace.

 

 

 

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