WODS for the Week of 03.31.2019

Athlete of the Month Announcement for CFE!

We would like to congratulate Adam Dunlap for being the CFE Athlete of the month for April 2019.  We are excited for Adam Dunlap.  Since he has been coming to CFE, he possibly ran 100 meters a few times and did some burpees. Only one burpee actually. His mile time has gotten significantly faster.   His last recorded mile time was a tad short of 30:00 minutes. Great Job Adam.

Come see Adam accept the CFE endurance Athlete of the Month during class on April 1, 2019.

That one time Adam was captured running!

WODS for the Week of 3.31.2019


Monday, April 1, 2019 @5:30 pm


mile time trial

Monday is pretty simple. We are inviting athletes this week to join us and establish a baseline mile time for our programming. We only do these time trials every few months, so what better time than this week.

The basic premise is to run the mile as fast as you can. No pace, just run fast and run hard.

We will do an extensive warm up and stretching to ensure are athletes are ready for the time trial.

Total Score:

Total Time to run One Mile.


Thursday, April 4, 2019 @5:30 pm


5k run

Once again the premise is pretty simple. We are going to run a 5k. This isn’t for time or a PR.  Just getting the legs prepared for the upcoming spring season.

The course will involve a run into Nathaniel Greene Park from the gym and back.

Total Score:

Total Time to run 5k.

WODS for the Week of 3.24.19

Another Muller Moment in Nashville!

The Mullers are our residential running family who often take over whatever city they are running in and often dominate. Congratulations to them for competing and doing rather awesome in Nashville a couple weekends ago. Congrats to this awesome family.


WODS for the Week of 3.24.19


Short Interval 3.25.19 @5:30 pm


london bridge

Thirty (30) minute time cap:

Within a thirty minute time cap you will attempt to perform 20 bridge repeats.

A bridge repeat can be defined as over and back. Over is one and back is two and so on and so on.

Workout Detail:

Each athlete will use the thirty minutes to achieve the prescribed amount of bridge repeats.

Workout Pace:

You will dictate the pace within the thirty minutes. If you need to walk part of the time or push through, it will be up to the athlete.  Just keep running and find a comfortable pace to get through the reps.

Your Score:

Total Time to achieve the 20 bridge repeats.


HERO WOD Thursday 3.28.19 @5:30 pm


k9 chucky

This week we will be honoring our K9 service animals with our hero wod Chucky. Chucky was killed in the line of duty with the Bexar County Sheriff’s Office, Texas on Friday, January 25, 2019.  Take a look a the link below.

https://www.odmp.org/k9/1717-k9-chucky

To add an endurance aspect to the WOD after each round each athlete will run 800 meters.

Your score will be for total time.

Please be sure to share bars and equipment with the class and other athletes in the endurance class.

WODS for the Week of 3.17.19

Happy St. Patrick’s Day!

Great to see some our athletes out and about enjoying the festivities and running sometimes and maybe enjoying the activities that didn’t involve running.  These are some pics at the ShamRox Run in downtown Springfield yesterday.

Congratulations Sarah!

Summer, Sarah, and Laura enjoying the ShamRox Run.

Awesome job Sarah!

I pulled her Facebook post in regards to her recent 15k race this past weekend.  The Crossfit Endurance community is sending you much love and congratulations to your recent accomplishment.

Quote from Sarah:

“I ran a 15K today, which is the furthest I’ve ever run. And I ran THE WHOLE THING. I held a 13 minute pace the whole time and I feel pretty good about that. There was a guy in a tutu named Dave and we spent the whole run passing each other. At the 8 mile mark he looked at me and said, “girl, you’re really hoofin it! I’m having to work to keep my pace with you!” Then, when there was half a mile left, he looked at me and said, “Here’s the deal Sarah…you’re going to beat me to the finish line. I’m going to run as fast as I can but you’re going to run faster. Just lengthen your stride and go girl!” So I ran as fast as I could and he was right behind me yelling, “GO GIRL GO!!!” When we passed the finish line I turned around and gave him a fist bump. Then we melted into the crowd and never saw each other again.”


WODS for the Week of 3.17.19


Short Interval Capacity 3.18.19 @5:30 pm


sixth sense

6x

Fast 50 meters, 50 meter recovery walk;

then Run 300 Meters.

Rest 3:00 between rounds.

Workout Description:

6x

You will run a fast 50m, and then return with a 50m recovery walk. Then you will commence into a 300 meter run.

Your Pace:

The pace will be dictated by your legs and how your feeling. Just get through the runs and if your body is feeling good, push the pace at your Mile PR pace.

Your Score:

Total Time.


Long Interval Capacity 3.21.19 @5:30 pm


treadmill

1000m run;

Rest 3:00

400m run;

Rest 2:00

800m run;

Rest 3:00

300m run;

Rest 2:00

600m run;

Rest 3:00

200m run. DONE!

Workout Description:

There is a little more volume, but focus on just getting through the runs with no pace in mind. If you feel good, push the pace.

Your Pace:

The pace will be dictated by your legs and how your feeling. Just get through the runs and if your body is feeling good, push the pace at your Mile PR pace.

Your Score:

Total Time.

WODS for the Week of 3.10.19

Adventures of Sandy and Barb!

Flamingo Pose by Barb and Sandy!

 

 

Congrats to super athletes Barb Wallace and Sandy Patterson who participated in the Antelope Canyon 1/2 Marathon in Arizona. Barb and Sandy represent what our Endurance family brings to the table each and every week. The scenery I am sure was amazing and awesome job representing our community.


WODS for the Week of 3.10.19


Monday, March 11, 2019 @5:30 pm


boot camp

This week the weather looks good enough to get outside and get some running accomplished and get our legs back.  We are going to focus on getting back into a rhythm and not worry about paces or how fast you can go. We will also look to spend some time with more drills and work on our running techniques and less focus on setting PR’s or running for time.

Workout Description:

Warm Up Routines

Pose Running Drills and Techniques (We will focus on drills this week to get our legs used to running again), then,

1x 100 meter run; 200 meter recovery walk/jog.

1x 200 meter run; 200 meter recovery walk/jog.

1x 300 meter run; 200 meter recovery walk/jog.

1x 400 meter run. 200 meter recovery walk/jog.

Done.

Post Running Stretching


Thursday, March 14, 2019 @5:30 pm


boot camp dos

Workout Description:

Warm Up Routines

Pose Running Drills and Techniques (We will focus on drills this week to get our legs used to running again), then,

1 x 1600 meter run; 400 meter recovery walk/jog.

1x 800 meter run; 400 meter recovery walk/jog.

Done.

Post Running Stretching

 

WODS for the Week of 3.3.19

Cold and Dreary!

Third Winter is upon us!

As we trudge through the winter months and continue to be stuck inside with cold weather, it doesn’t mean we don’t want to continue to provide programming to help you get through the colder months. Our goal is always to strive to get outside and run, but in a few weeks we will be outside and running in warmer weather.  For now we will be inside this week again.  Be sure to check out this weeks WODS.

@crossfitspringfieldendurance Instagram Page!

Courtney Johnson tagging our Thursday WOD

Just a reminder that we like to promote and show our peeps who continue to check out our programming.  If your unable to come to class, no worries. Take a pic of our board and post your results on our Instagram page @crossfitspringfieldendurance.  We will look to show your results and promote our community and athletes.


WODS for the Week of 3.3.2019


Monday Short Interval Capacity @5:30 pm (3.4.2019)


gumption

Thirty Two Minute Clock:

You will perform four minute intervals for eight rounds.  Each round will be four minutes.

You have four minutes to complete the following reps.  You will rest any remaining time within that four minute interval.

5 Burpees

10 Kettlebell Swings (70/55)

15 Air Squats

20/15 Calories Assault Bike

Scaled Version:

3 Burpees

6 Kettlebell Swings (55/35)

9 Air Squats

12/9 Calories Assault Bike

Your Score:

You will record and score each round.  You will have eight separate scores.


Thursday Long Interval Capacity @5:30 pm (3.7.2019)


whoa jackie

For Time:

You will start the workout with 15 Burpees Over Rower, then commence into a

5K Row

Every 500 meter (You will perform thrusters at 500, 1500, 2500, 3500, 4500)

15 Barbell Thrusters (Men use 45 lb barbell; Women use 35 lb barbell)

Every 1000 meter (You will perform at 1000, 2000, 3000, 4000)

15 Burpee Over Rower