WODS for the week of 8.25.19

Are you ready for Mile Time Trial?

This week we are testing our endurance capacity and running our Mile Time Trial.  If you have never completed a mile for time or looking to push the limits come join us this week.

WODS for the Week 8.25.19

Monday Short Interval 8.26.19 @5:30 pm

partner tosh

Three Rounds with a partner:

Run 200m, 400m and 600m.

You will rest the amount of time your partner runs.

If you choose, wear a 20/14 lb weight vest.

You will score for overall total time.

After the WOD there will a abs session with the coach.

Thursday Long Interval 8.29.19 @5:30 pm

Each athlete will run one mile for time. The goal is to push the pace and focus on speed and not necessarily pace. Just run fast and focus on pushing the pace at various times during the run. No thinking, just trust your training and go for it.

Your score will be the total time for you mile run.

WODS for the Week of 8.18.19

Wodfest 2019!

Congratulations to several of our athletes who participated at Wodfest 2019 at Crossfit JOMO.  Chelsea Houser and Sarah Sharp finished second in there division. Jacob Thompson and Nick Delamora finished third in there respective division also. Good job peeps.  When you see them this week give them a congratulations.

WODS for the Week of 8.18.19

What the ......

Partner WOD

Thirty Six Minute Running Clock:

Ten Minutes: (0:00 to 10:00)

Partner A and Partner B will stage at the fifty (50) meter mark. Partner A pushes sled fifty meters and then will run back to partner B. Partner B will run fifty meters to sled and push back fifty (50) meters. You will continue this sequence for ten minutes. You will score total amount of sled pushes in the time frame. The sled will be empty.

Rest 3:00 minutes. (10:00 to 13:00)

Ten Minutes: (13:00 to 23:00)

Each pair of athletes will run together and do 50 meter shuttle sprints together as a pair. Each athlete cannot advance until they both touch cone.  Score will be the total amount of shuttle sprints in the time frame.

Rest 3:00 minutes. (23:00 – 26:00)

Ten Minutes: (26:00 to 36:00)

Athletes will stage by assault bikes.  Partner A will run down ramp and touch building across from the gym. Partner B will start accumulating calories on the assault bike. When Partner A finishes run, Partner B will get off bike and run. Partner A will start pedaling for calories. Score will be total amount of calories.


There will be three scores for this wod:

Total Sled Pushes

Total amount of shuttle sprints.

Total Calories on Assault Bike.

east bound and down

You will run the following sequence:

1000 m run Easy to Moderate Pace; Rest 3:00

400 m run Fast Pace: Rest :60 seconds

800 m run Easy to Moderate Pace; Rest 2:00

300 m run Fast Pace: Rest :60 seconds

600 m run Easy to Moderate Pace; Rest :60 seconds

200 m run Fast Pace; Rest :60

400 m run Easy to Moderate Pace then right into 100m run Fast Pace.


This WOD will be for total time.


WODS for the Week of 8.11.19

As CrossFitters, we all know and understand the concept of ‘constantly varied’, and have come to embrace it in our daily training. We understand that in CrossFit, we specialize in not specializing…and we aspire to become well-rounded and conditioned athletes by way of this philosophy.

At CrossFit Endurance, we aim to bridge your ability to perform at your maximum potential–on and off the gym floor. Your intent focus on PR’ing your lifts on the gym floor involves attention to detail–mechanics, technique, and drills. The same can be said on the back lot, where the same attention to detail vastly improves your capacity to run (and WOD) harder and smarter! Combining your weekly CrossFit WODs with weekly CrossFit Endurance programming maximizes your potential in both realms.



Determining Your Sustainable Pace

We’re aiming to get away from a couple of things here. First, the athlete that claims, ” I only have one pace.” Second, the athlete that comes out to run (awesome), but with no discernable goal or ballpark idea as to the pace they are capable of achieving and/or maintaining in any given workout (less awesome). We need to know a couple of things about ourselves–what is the maximal amount of oxygen we can bring in through the atmosphere and push through our muscles (VO2 Max), and what percentage of that becomes our sustainable pace? In other words, how close can we come–and stay–to the “red line” before we cross it?

The answer is, of course, different for each of us. We as coaches, however, are challenged to find for each of you just exactly what it is you need to increase your overall aerobic capacity. You should think about this, too! Consider this:  at what point during a 15-minute metcon, or a one-mile run, do you “give up?” Do you barrel out guns a-blazin’ and by the 3/4 mark, are envisioning your certain demise? Are you a “pacemaster?” Do you start out maybe a bit slower than others, but do so in knowing that you will still be going strong in the end? Do you do that to a fault, and end up with a slower time than you’re likely capable of because you held back for fear you’d red-line too soon? Or at all? Are you afraid of the red line?? Be honest! The red line is a frightful place! That’s no joke! So again, we need to figure out where your quitting point is–be it mental or physical, or both. We need to figure out how to obliterate that quitting point. The variation in workouts we’re throwing your way in this cycle are already beginning to reveal some of that in many of you.:)

Some people underestimate the taxing nature of the work they will do in a metcon, chipper, or endurance WOD…before they get to the part they’re “good at.” When they come to that place, and don’t do as well as they’d expected to do–they feel as though they’ve failed. When, in fact, they simply underestimated the work that would come prior, and failed to pace in such a way that would keep them prepared to accomplish the work ahead.

For example…Chris Hinshaw discussed the ‘Triple Three’ workout at the CrossFit Games in a recent podcast. If you remember, even the Fittest Man on Earth ended up walking during the run portion of that workout! He explained that many of the athletes failed to consider the amount of work they’d do prior to the run, then errantly expected to match their known performance on a 3-mile run. They went all out from ‘3-2-1 GO’ and found that left them ill-equipped for the run. He mentioned a similar thought process in relation to the ‘Muscle-Up Biathlon.’ He explained that the run was intended to be a recovery pace, not a sprint. What happened? Suddenly, athletes who are super efficient and strong in the muscle-up department, are failing reps due to fatigue–spent aerobic capacity.

We can fix this in a variety of ways. First, we program workouts that address that “quitting point”, by tasking you with aggressive goals paired with small amounts of rest, right at the point you’d be focused on quitting–rather than kicking a$$. We will make you kick a$$! Ha! For example, here’s a workout Hinshaw might program to challenge the athlete that gives up at the 3/4 way mark of any given workout…

1 x 800, 1 x 800, 5 x 200 (aggressive, with small amounts of rest in between), 1 x 800

He creates a stimulus at your weak point, to make it a strength instead.

How do I fix the fact that I’m reluctant to embrace my sustainable pace?

Quit being stubborn.:) Look at the big picture! The fact is, if you continue to seek out and find that juuuust below red-line, lactate threshold and dance all around it–under/over/right at–you’re gonna increase your capacity to do EVERYTHING. The ultimate goal, is that you will increase your speed at VO2 Max. That is what we’re trying to help you do, and that is why we’ve introduced you to this methodology.

How do I know what I need to work on?

Here’s something else super science-y and cool! Consider your recently-tested 400m and 1600m PRs. Elite runners will typically grow 6% slower for every doubling of the distance that they run. So between 400 to 800 and 800 to 1 mile–6%. A well-rounded CrossFitter, who is clearly not a “specialist” (as intended by Mr. Glassman), should ideally grow around 20% slower for every doubling of the distance that they run.

When Chris Hinshaw began training Rich Froning, his PRs for the same distances were 60 seconds and 6:00–each respectable times in their own right. However, the percentage slowed between those distances was 28%–less than ideal. What this meant, was that Rich’s weakness was in his ability to efficiently use oxygen over the longer distance–in other words, his aerobic capacity needed work.

Now just for fun, I thought I’d see where my own times fell. My 400m and 1600m PRs are 1:40 and 8:18, respectively. That works out to be a 13% percentage change. For me, this means I’m actually doing pretty well where consumption and efficient use of oxygen are concerned! But? If I map it out–it means my mile PR should be around 7:14. So what do I need?? More strength, speed and power. Rich has strength, speed, and power all day long (and most of the next day). His need was for work at aerobic threshold. I need to be stronger in the gym, to be faster on the back lot. I already guessed that–but now its science, sooo…

Where do you stand?? Here’s how to figure it out.

Runner’s Pace <<Use this hyperlink:)

Enter your 400m pace, hit ‘calc’, then scroll down to look at your 1-mile RIEGAL projection.

Then, divide your 1600m RIEGAL projection time (in seconds) by your actual 1600m PR time (in seconds).

Then, take 1 minus (this number) to equal your percentage ratio.

For example:  my actual 1600m time 8:18 (498 seconds) works out to a RIEGAL 1600m projection of 7:14 (434 seconds).

Therefore: 434/498 = 0.87

Finally: 1 – 0.87 = 0.128 or 13% (my percentage value)

Isn’t that exciting??? #goalzzz

Monday Short Interval @5:30 pm (8.12.19)

hate this so much

Round One:

500m Easy ->400m Fast

400m Easy -> 300m Fast

300m Easy -> 200m Fast

200m Easy -> 100m Fast

100m Easy -> Rest 5:00 minutes

Round Two:

100m Easy -> 100M Fast

200m Easy -> 200m Fast

300m Easy -> 300m Fast

400m Easy -> 400m Fast

500m Easy. Done.

Easy Pace= 60% to 70% Sustainable and Very Comfortable

Fast Pace= 85% to 90% Uncomfortable but Sustainable. This is our Mile PR pace.

Workout Detail:

Focus on hitting your Fast pace each time and getting a good recovery easy pace run.

Your Score:

You will have two separate scores for Round One and Round Two.

HERO WOD Thursday @5:30 pm (8.15.19)

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

WODS for the Week of 8.4.19

Congratulations to Melissa Wistrom!

Shout out to Melissa who finished her second straight appearance at the Crossfit Games in Madison, WI. She finished 7th in the world in her age group (40-44). Awesome work. All at Crossfit Springfield Endurance say congrats.

Short Interval Monday 8.5.19 @5:30 pm


Six rounds for time.

Six Rounds x400 meter runs.

Try to increase your pace each round.

You will rest two (2) minutes in between 400 meter intervals.

The rest will assist you in a good recovery.


The goal is to hit your paces each interval and try to get a good recovery. Attack each interval.


You will score each interval separately for six total scores.

hills have eyes

45 minutes AMRAP:

You will perform as many intervals in 45 minute time frame. You will start the normal CFE start line. Your course will be to the 400m turnaround and then across the street down the sidewalk towards the bridge. You will continue to run until you have ran over the bridge on the east side. You will run back the same way. Repeat this sequence for 45 minutes for as many intervals as possible.


The goal is to maintain a pace and push yourself as needed. Be sure to look out for traffic also.


The total amount of intervals achieved in the time cap. Your run to and over the bridge is one. The run back is two and so on. If you finish over halfway during an interval this will count as one interval.