HAPPY NEW YEAR from your Crossfit Endurance Crew!

2019 Here We Come!

Never Give Up

We had a great 2018 with ups and downs, but the main focus still remains pushing our athletes to be the best they can be, but also develop community, friendship and support for one another. We are looking to forward to a new beginning in 2019 and we hope you can join us on this journey. Every year we try to develop a theme for the upcoming year.  Some of our athletes endure the tides of life, but one thing our community does is Never Give Up.  Let’s take that attitude into 2019.

Yearly Recap

It’s always fun to look back at some our memories from the past year. Join us as we take a look with a pictorial journey from 2018.

January 2018

February 2018

March 2018

April 2018

May 2018

June 2018

July 2018

August 2018

September 2018

October 2018

November 2018

December 2018

2019 to be Continued………………………….

WOD for January 3, 2019

the sun will come out tomorrow

Workout Description:

The WOD will have five (5) separate intervals. You will have 10 minutes to complete each portion. Once you have completed the work prescribed then you will rest the remaining time. The total time for the workout will be 50 minutes.

Interval One:

Annie

50-40-30-20-10

Double Unders

Sit Ups

Scaled Version: 100-80-60-40-20 Single Unders; Sit Ups will remain the same as prescribed.

Interval Two:

1200 Meter Run

Interval Three:

90 Calories Ski Erg

Interval Four:

60 Calories Assault Bike

Interval Five:

30 Burpee Pull Ups

Once you have completed the Burpee Pull Ups you are done with the workout.

 

 

WODS for the Week of 12.16.18: Twelve Days of CFE

Twelve Days of CFE!

It’s that time of year when we like to celebrate Christmas and the holiday season with our annual Twelve Days of CFE.  This has been battle tested and CFE approved.  We also encourage everyone to dress festive and wear your best Christmas colors and gear.

Here is this year’s version of the Twelve Days of CFE:

You will perform Reps like your singing the song. On the First Day, then Second Day to One; then Third Day to Second Day to One Day, and so on and so on…….

50 Minute Time Cap:

Each athlete will need one Dumbbell, one Kettlebell and the coaches will station deadlift bars for the athletes to use during the wod.

On the First Day of Endurance Coach B. Rice gave to me a 100M Run;

On the Second Day of Endurance Coach B. Rice gave to me 20 Alternate Leg Lunges (R1; L2…);

On the Third Day of Endurance Coach B. Rice gave to me 30 Double Unders (Scale with 30 Single Unders)

On the Fourth Day of Endurance Coach B. Rice gave to me 4 One Arm Alternate DB Hang Clean and Jerks (50/35);

On the Fifth Day of Endurance Coach B. Rice gave to me 5 One Arm Dumbbell Thrusters (50/35)

On the Sixth Day of Endurance Coach B. Rice gave to me 6 Alternate Dumbbell Snatches (50/35)

On the Seventh Day of Endurance Coach B. Rice gave to me 7 Kettlebell Goblet Squats (55/35)

On the Eighth Day of Endurance Coach B. Rice gave to me 8 Russian Kettlebell Swings (55/35)

On the Ninth Day of Endurance Coach B. Rice gave to me 9 Kettlebell Sumo Deadlift High Pulls (55/35);

On the Tenth Day of Endurance Coach B. Rice gave to me 10 Calories; (Use Bike or Ski Erg only)

On the Eleventh Day of Endurance Coach B. Rice gave to me 11 Deadlifts (135/85);

On the Twelfth Day of Endurance Coach B. Rice gave to me 12 Bar Facing Burpees.

SCALING OPTIONS: 

All movements scale with appropriate weight that allows you to do the reps in unbroken sets.

Thursday Long Interval @5:30 pm (12.20.18)

you serious

Workout Description:

Each Round will consist of the following work.  The WOD will be a 32 minute workout.

Two Minutes: 20/17 Calories on the Assault Bike or Ski Erg.  Once you have completed the calories then rest the remaining time. Each athlete can also choose to run 300m or scaled run of 200m.  This can be an option if the weather is nice.  This will be determined by the coach before class.

One Minute: Progressive Burpee Box Overs (24/20). Each athlete will start the first round with three (3) burpee box overs and will add one (1) rep each round.  You should end up with ten (10) reps by the last round on the burpee box overs.

Rest :60 seconds, then repeat.

There will be eight total rounds.  Three Minutes of Work and One Minute of Rest then Repeat…….

 

 

 

 

WODS for the Week of 12.9.18

Never Quit!

 

2nd Lt. William Thompson USMC passed away after a valiant fight against cancer. We grieve Will yet praise God for the time, laughter, and bond of friendship we shared. Will ran his race, lived his life to the full, and fought the good fight of faith til the very end and never quit.
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Will Thompson lived his life: With the kind of purpose, love, leadership, boldness, humor, and courage that can only be Divinely inspired.
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Will was a warrior to the end. Just days prior to his death, with his average heart rate 140 and breathing 40 times a minute, Will stood, addressed his platoon, and gave them final orders:

Here is the Facebook link: (There is some language so be aware) 

https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fclaire.thompson.123829%2Fvideos%2F2282315438465011%2F&show_text=0&width=560⠀⠀

Here is an excerpt from Will’s message to his platoon: ⠀

“I look weak right now but I promise you there’s no weakness in my body…and I’m not gonna let that s*** creep in and make a habit of it, you know?”
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“What’s the number one rule?”, Will asked.
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“Never Quit, sir.”, his Marines responded.
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“Never Quit. Showing weakness is a surefire way – by letting it creep into your mindset, into your soul – that you will start giving up on yourselves. When you give up on yourselves, you will give up on others. And we can’t stand for that. Good to go?!”
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“Yes sir!”.⠀⠀⠀

To Will’s wife Alyssa, to his family, and to his many friends I say, Never Quit, Be Courageous, have Faith that God has Will and is using death as a reminder of Will’s leadership and commitment to God, his country, and his friends and family.

As a tribute to Will this week, we will be performing the HERO WOD “21 Guns”. A 21 gun salute is the US highest display of honor.

WODDY’S in the Book!

Thanks to those who attended the 2018 Woddy’s.  We had a great night and thanks to Jeremy Mhire and Jenny Mhire for once again honoring and recognizing our members for their achievements this past year. Here is a little recap of the award winners:

"Say Hey"
Greg Louzader

"Most Improved Female"
Jacy Sensabaugh

"Most Improved Male"
Jack Haddox

"Witty Wodder"
Kathy Metz

 

"True Grit"
Brian Rice

The WILL THOMPSON "Learn to Never Quit"
Will Thompson and his wife Alyssa Thompson

Rest In Peace Will. You will be missed and your name will be forever carried on and “Never Quit”

WODS for the Week of 12.09.2018

Monday Short Interval @5:30 pm (12.10.2018)

cheeeezin

Workout Description:

4 Rounds:

400 m run (Fast Pace)

Rest 1′

800 m run (Moderate to Fast Pace)

Rest 2′

Workout Detail:

This is an aggressive workout with little rest and moderate middle distance at the end of each round.

Your 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. Be sure to track and monitor your 400 meter run pace. Try to maintain that FAST pace each interval.

HERO WOD Thursday @5:30 pm (12.13.2018)

21 guns

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor.  In honor of you Will Thompson, we will give you a 21 Gun Salute this week.

 

 

WODS for the Week of 12.2.2018

Community

In the midst of tragic circumstances or conditions, communities can come together to offer encouragement and support for those inflicted.  We offering our prayers and encouragement to former CrossFit Springfield coach, 2nd Lieutenant Will Thompson USMC.  He was recently diagnosed with cancer. This cancer has spread rapidly throughout his body and his condition has quickly deteriorated.
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Anyone who knows Will knows the strength, honor, courage, and commitment he possesses. We ask at this time for you to please pray for Will, his beautiful wife Alyssa, and for his family and friends.

Our community is a strong one and we know Will has the resolve and determination to fight this horrible disease.

Stay strong Will.

2 Corinthians 1:4 – He comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us.

WODS for the Week of 12.2.2018

We always strive to be outside and run, but due to adverse weather conditions this week and cold weather, we will be inside this week for our CFE classes.

Monday @5:30 pm (12.3.2018)

stepping stone

Complete reps for time:

40/30 Cal. Assault Bike

30 DB Leg Lunges (#50/35) (Left 1, Right 1……)

25/20 Cal. Assault Bike

30 DB Alternate Leg Lunges (#50/35)

15/10 Cal. Assault Bike

If Bikes aren’t available due to the WOD at the gym, we will use the C2 Rowers.

Your score will total time it takes you to complete the WOD.

Post WOD, the coach will leading the class with abs and some mobility and stretching.

Thursday @5:30 pm (12.6.2018)

jump up and get down

Partner WOD

AMRAP 20 minutes:

Partners partition reps as you choose but must have at least one (1) switch per movement per round.

100 Double Unders

50 Wall Balls (20/14 to 10’/9′)

Scale Double Unders with Parallette Jumps.

Total Score will amount of reps completed within the twenty minute time cap.

Prior to the WOD, we will conduct some stretching and mobility with the coach and we will practice and go over double under techniques and get some practice with some EMOM work on double unders.