WODS for the Week of 5.26.19

Memorial Day Murph

This week Crossfit Endurance will participating in Memorial Day Murph at Crossfit Springfield. We will not be having our normal Monday evening classes.  So please join us Monday, May 27th at 9:00 am at Crossfit Springfield.

“It was intended to be done to honor every fallen service member. It’s not about the clock, a PR, whether you wore/didn’t wear a vest, how you partitioned the reps, or if you did it as a team. Remembering the “why” IS why we do it.”

I was trying to find words to describe Murph and I found the above quote from Bailey Kelly, one of the Owners along with Jerry Kelly at Crossfit Fireground Strength and Conditioning (Springdale, AR). Thanks Bailey for the appropriate words.

Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted Aug. 18, 2005 on the Crossfit Main site.


WODS for the Week of 5.26.19


Monday HERO WOD 5.27.19


Thursday Long Interval 5.30.19 @5:30 pm


hopscotch

200m Run at Easy Pace

100m Sprint

400m Run at Easy Pace

100m Sprint

600m Run at Easy Pace

100 Sprint

800m Run at Easy Pace

100m Sprint

1000m Run at Easy Pace

100m Sprint

800m Run at Easy Pace

100m Sprint

600m Run at Easy Pace

100m Sprint

400m Run at Easy Pace

100m Sprint

200m Run at Easy Pace

100m Sprint.

Done.

Workout Detail:

This is designed to test your aerobic threshold this week with a steady workout pace with some speed elements. Focus on really hitting the sprints and maintaining a consistent time for each sprint.

Your Pace:

Easy pace is conversational pace.

Your Score:

Total Time.

WODS for the Week of 5.19.19

Heart of America 2019 Registration and Information!

 

The format for The 2019 Heart of America Team Competition is 4 athletes – 2 men and 2 women – these athletes are not required to all train at the same facility but will need to choose an Affiliate to compete under.

Masters athletes in the 30+ Division must be 30 as of 9/27/2019

Masters athletes in the 40+ Division must be 40 as of 9/27/2019

This is a full 3 day event:

•Team check-in Thursday night & Friday morning at CrossFit Springfield

•We are using RegOnline again this year for registration. The website will be protected with Code Access only until 5pm (Central Time) Friday, May 17.  The direct link to register for HOA 2019 is http://www.regonline.com/hoa2019

If you are using your same registration email as last year, make sure you know your password from last year or use a new email address or your registration could be delayed.

•RX Division Registration will open on Friday, May 17 5pm (CST) As of May 19,  one (1) RX slots available. (29/30)
•30+ & 40+ Division Registration will open on Saturday, May 18 5pm (CST) As of May 19, 30+ SOLD OUT; six (6) 40+ available. 30+ (30/30); 40+ (14/20). 
•Scaled Division Registration will open on Sunday, May 19 5pm (CST) SOLD OUT (50/50)

Needed for registration:

– Email address
– Team Captain: Name, address, phone, emergency contact, password
– Team Name: To be used during event for team signs and scoring platform (Team Name cannot be changed after registration)
– Team Affiliate
– Names of team members (members can be switched out before the weekend of HOA)
– Names and ages of each masters member – will be verified
– T-shirt sizes: Specify Unisex Tee or women’s tank (sizes cannot be changed after registration-trades will be allowed after team check in if available)
– Payment info: Credit card type – exp date, 3 digit code, billing address

•DO NOT register your team for another division if the one you want is sold out. You will not be able to switch divisions. THERE ARE NO REFUNDS.

•If it says sold out when you click the link for your team, keep trying. The system places a hold on all spots until they are completed. Some teams are having multiple people trying to sign one team up at the same time, so once their team is in, other spots will open up.

•DO NOT register your team twice. Communicate with your teammates.  If you register your team twice while trying to get through, you will be able to sell your spot to another team, but THERE ARE NO REFUNDS from the Heart of America Competition.

We look forward to once again hosting a fun, competitive and challenging community event.  We wish you the best of luck and many blessings as you prepare and train for this September 27-29!

Stay tuned for upcoming information and event details at the following link:

https://heartofamericacompetition.com/


WODS for the Week of 5.19.19


Monday Short Interval 5.20.19 @5:30 pm


tosh do you want to go sledding?

Partner WOD

20 meter sled push; Each sled will have one plate.

Partner (A) pushes sled; Partner B three (3) burpees; Partner A runs back and tags Partner B; Partner B runs to sled to push back to start line; Partner (A) three (3) burpees; Partner B pushes sled back to start line. Athletes will add the plate for next interval.

40 meter sled push; Each sled will have two plates.

Partner (A) pushes sled; Partner B five (5) burpees; Partner A runs back and tags Partner B; Partner B runs to sled to push back to start line; Partner (A) five (5) burpees; Partner B pushes sled back to start line. Athletes will add the plate for next interval.

60 meter sled push; Each sled will have three plates.

Partner (A) pushes sled; Partner B seven (7) burpees; Partner A runs back and tags Partner B; Partner B runs to sled to push back to start line; Partner (A) seven (7) burpees; Partner B pushes sled back to start line. Athletes will add the plate for next interval. Athletes will strip off the plates and repeat above sequence x2.


Workout Detail:

Each pair will need the following weights.

Male Pairs: three (3) #45lb plates. Scaled: two (2) #45lb plates; one (1) #25lb plate. 

Female Pairs: two (2) #25lb plates and one (1) #45lb plate; This is the sequence you will add plates also. The #45lb plate will go on last. Scaled: three (3) #25lb plates. 

Mixed Pairs: Your sequence of sled weight will be one (1) #45lb weight; add one (1) #25lb plate; finish with one (1) #45lb plate. Scaled: one (1) #45lb plate; one (1) #25lb plates; one (1) #15lb plate. 

There is a lot of transitions and the burpees add a different element to keep the athletes heart rate going.

Each athlete will rest the amount of time there partner pushes the sled to the required mark. You must run back to partner and tag in and out throughout the workout. You will also perform burpees in between each interval.

You will perform this for a total of three rounds.


Your Score:

This WOD is for total time.


Thursday Long Interval 5.23.19 @5:30 pm


three two

X3

800 meter Easy;

(Easy Pace= Conversational Pace) 

600 meters Moderate;

Moderate Pace = :12 to :18 seconds slower than your Mile PR pace;

Example: Mile PR pace is 7:00 minutes; Your 600 meter pace is 2:36 + :12 to :18 seconds. Look to hit your run in between 2:48 to 2:54.

400 meters Fast;

Fast Pace = Mile PR pace

Example: Mile PR pace is 7:00 minutes. Your 400 meter pace is 1:44 or slightly below. 

200 meters Faster;

Faster Pace = Mile PR pace minus :03 to :05 seconds faster than your Mile PR pace; 

Example: Mile PR pace is 7:00 minutes. Your 200 meter faster pace is calculated at :49 seconds or below. 

200 meter recovery walk.

This is a recovery walk so use this for full recovery for the next round. 

No rest in between intervals.


Workout Detail:

Click on link to calculate your paces.

http://www.coolrunning.com/engine/4/4_1/96.shtml

Ask your coach for help on the pace calculator.

Focus on hitting your intervals as they get faster each round. Use the recovery walk as a catalyst to prepare for the next round.

This has a lot of meters so prepare yourself for a high volume.


Total Meters and Score:

6000 meters = 3.72 miles.

This wod is for total time.


NEVER GIVE UP

WODS for the Week of 5.12.2019

My Mom is Stronger than Your Dad!

Shout out to all of the awesome moms who grace our gym and our endurance classes. Our gym has some awesome moms.  Be sure to tell your mom how much you love her today.


WODS for the Week of 5.12.19


Short Interval Monday (5.13.19) @5:30 pm


brinkley

There will be a thirty-two minute running clock.

Six Minutes:

Run 100 meters every :30 seconds (Scaled 50 meters);

Rest 2:00

Four Minutes:

Run 100 meters every :30 seconds (Scaled 50 meters)

Rest 2:00

Two Minutes:

Run 100 meters every :30 seconds (Scaled 50 meters)

Rest 4:00 minutes

Five Minutes:

AMRAP 100 meter shuttle runs within five minutes;

Rest 2:00

Three Minutes:

AMRAP 100 meter shuttle runs within three minutes;

Rest :60 seconds

One Minute:

AMRAP 100 meter shuttle runs within the minute.

Done!

Workout Detail:

Each athlete will attempt to run within the time cap every :30 seconds. The last twelve minutes is a AMRAP of 100 meter runs.

Your Pace:

As fast as you can to get within the time caps.

Your Score:

You will score the total amount of 100 meter runs in the AMRAP portion of the workout.


Long Interval Thursday (5.16.19) @5:30 pm


the act

Each athlete will perform the following:

1 x 1600 meters (Easy Pace)

Rest :60 seconds

2x 400 meters run (Fast Pace) with :60 seconds rest in between;

1 x 800 meter run (Easy Pace)

Rest :60 seconds;

3 x 400 meter runs (Fast Pace) with :45 seconds rest in between;

400 meter run (Easy Pace)

Rest :45 seconds;

4 x 400 meter runs (Fast Pace) with :30 seconds rest in between.

Done!

Workout Detail:

This is a lactate threshold workout so look to focus on the easy paces for recovery and hit your fast paces.

Your Pace:

This workout will shuffle between easy to fast paces.

Your Score:

This workout is for total time.

 

 

WODS for the Week of 5.5.2019

WODS for the Week of 5.5.2019


Short Interval 5.6.2019 @5:30 pm


on the

With a running clock……

0:00 – 6:00 minutes you will perform 800m run (Moderate Pace); Rest the remaining time after you completed your 800m interval.

Starting at minute 6:00 – 15:00 minutes every three minutes you will perform a 400m run (Moderate to Fast Pace) ; Rest the remaining time after you completed your 400m interval.

Starting at minute 15:00 – 20:00 minutes EMOM you will run 100m (Fast Pace); Rest the remaining time after you completed your 100m interval.

Rest 2:00 minutes

Starting at minute 22:00 – 30:00 minutes AMRAP 50m shuttle sprints.

Your Pace:

The goal is to hit your desired paces on the beginning intervals. The last eight minutes focus on getting as many 50m sprints as possible.

Your Score:

Your total score will the be the amount of 50 meter shuttle sprints in the eight minutes.


Long Interval 5.09.2019 @5:30 pm


future

6 Rounds

Run 600 meters moderate pace; 400m easy pace; 200m run at your Mile PR pace.

Rest 1:00 minute

Your Pace:

Focus on the 200m MILE PR paces and strive to hit your 600 meter moderate pace.

Your Score:

Your score will be for total time.