WODS for the Week of 1.13.19

Crossfit Springfield Endurance

 

Last week we summarized our Mission Statement. This week we are looking to provide more information about our class schedule and little history and information about our coaches.  Next week we will provide information and insight into our aerobic capacity program.  Take a look and feel free to read a little about our program.

CrossFit Springfield Endurance Schedule

Mondays    5:30pm

Thursdays   5:30pm

We meet in the far back corner of the gym for a WOD briefing, then head out to the back lot for our workouts.

We also post our workouts each week on our white board if you want to tackle them anytime during the week.

Childcare IS available for these class times!

CFE Springfield Coaches

Coach Allison Muller

ABOUT ALLISON

I have lived in Springfield my entire life. I have a Bachelor’s degree from the University of Missouri. I am so grateful to have amazing parents who involved my sister (Sarah, an avid runner), brother (Stephen, an avid CrossFitter), and me in sports and exercise for as long as I can remember. They also taught us the importance of nutrition!

I discovered group fitness classes when I was told after my third knee surgery I had to find a new form of exercise outside of running. However, I wanted something more. I was introduced to CrossFit Springfield and found workouts that challenged me like never before and allowed me to continue running. In fact, I began running marathons! I became addicted to CrossFit-not only the workouts but something bigger: the community of support. You will not find better individuals anywhere on earth.

I have completed my Crossfit Level 1 certification and mobility certification. I feel blessed and honored to have the opportunity to coach and motivate others to believe in themselves and find positive results through improved health, self-confidence and general well-being.

My running journey began in 7th grade with middle school track. Eventually, I began running longer distances and those are the distances I continue to enjoy today.  I have completed 5 full marathons.  Those include the Paris and New York City marathons.  In addition, I have completed close to 50 half marathons. I am very excited to share any and all knowledge I have related to running with you.  I am CF-L1 and CF mobility certified.  I have loved watching our CFS CFE group grow and accomplish amazing endurance feats!

Coach Jennifer Cochran

ABOUT JENNIFER

In 2013, I humbly accepted an invitation to coach the CrossFit Endurance program here at CFS—and it is my absolute honor to do so.  I am very passionate about CFE and all that it has to offer our athletes.  I absolutely love running!  I would love for you to love it, too!  I am so honored for the opportunity to now share my passion and love for this lifestyle with others who are seeking to achieve an optimal level of health and fitness. I am a firm believer, and wholly invested in the CFE philosophy. It truly will help take you to the next level.

My favorite thing about CrossFit-Springfield is the camaraderie and energy you will find here–unique to anywhere I have ever been.  Whether you’re a novice CrossFitter, or an elite athlete–you belong here. A lot of really amazing things happen out on the back lot–venture out and SEE!

Coach Brian Rice

ABOUT BRIAN

I am proud to say I have been a CrossFit Endurance regular since its inception at CrossFit Springfield. Running and endurance were never a regular part of my training regimen, until I discovered CF endurance classes at CFS. the CFS programming has helped me develop into a much more well-rounded athlete and has given me huge gains in my daily training.

I have achieved a few accolades in my CrossFit journey, but none more rewarding then when I started coaching at CFE in April 2016. My goal as a coach is always to put the athlete first and give my full attention to their needs and goals. I like to encourage and push my athletes to give a honest effort every class. God has given me an opportunity to serve and help others and I am very blessed to be a part of this great community. Our CFE community is a tight-knit group and I am proud to be one of your coaches. #onwardandupward #nevergiveup

WODS for the Week of 1.13.19


Short Interval Monday 1.14.19 @5:30 pm


spicy little nugget

Workout Description:

4 Rounds:

Run 200m; Rest :30 seconds.

Run 400m; Rest :60 seconds.

Run 200m. Done.

After your last 200m run rest :90 seconds before the next round.

Workout Details and Pace:

This week we are once again looking to get our legs under us. If your legs feel good, push the runs and look to decrease your time each round.  Ultimately look to hit your MILE PR pace.

Your Score:

You will score each round separately and will have four separate scores.

INDOOR VERSION (If the class is unable to go outside)

The coach will determine if the class will go outside or not

4 Rounds:

Ski or Row 250m; Rest :30 seconds.

Ski or Row 500m: Rest :60 seconds.

Ski or Row 250m. Done.

After your last 250m row rest :90 seconds before the next round.

Attempt each interval as hard as you can.  You will score each round separately.


Long Interval Thursday 1.17.19 @5:30 pm


unbroken

Workout Description:

4 Rounds:

1 minutes Assault Bike

20 Double Unders (or 40 singles)

.

3 Rounds:

2 minutes Assault Bike

30 DUs (or 60 singles)

.

2 Rounds:

3 minutes Assault Bike

40 DUs (or 80 singles)

.

1 Round:

4 minutes Assault Bike

50 DUs (or 100 singles)

Workout Details:

rX Plus Option:

If you up to the challenge, each set of double unders must be unbroken. A no rep during the jumps will result in repeating the round.  As example, assuming you miss one of your jumps during the 3rd and final set of 30 DUs, stop jumping, put down the rope, and restart that round with 2 minutes on the Assault Bike.  Are you still feeling confident?

rX Option:

Perform each set of double unders unbroken. A no rep during the jumps will result in repeating the double unders. As example, assuming you miss one of your jumps during the 3rd and final set of 30 DUs, stop jumping and repeat until you get the jumps unbroken.

Scaled Options:

Each set of single unders must be unbroken. A no rep during the jumps will result in repeating the single unders.  As example, assuming you miss one of your jumps during the 3rd and final set of 60 singles, stop jumping and repeat until you get the jumps unbroken.

or

For an additional scaled option challenge similar to the rX plus option. If you fail a single under, repeat the round.  As example, assuming you miss one of your jumps during the 3rd and final set of 60 singles, stop jumping, put down the rope, and restart that round with 2 minutes on the Assault Bike. Are you still feeling confident?

Regular Version:

Perform the workout as written. Complete the minutes on the Assault Bike and perform the double unders or single unders. If you miss a rep, just continue on until you finish the double unders or single unders prescribed.

Your Score:

The WOD will be for total time.

 

 

 

 

 


 

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