WODS for the Week of 8.30.20

IT TAKES A VILLAGE!

HOA judges + volunteers = BEST in the biz!
Without question, the excellence of the fitness community is reflected each and every year at HOA by your efforts and your service.
Visit http://cutt.ly/wo9veYN to join our team this Sept 25-27th at #HOA2020
Quick overview:
1) You’ll have a BLAST + Front row seats to one of the largest and most competitive team fitness events in the country.
2) You may sign up for specific days/shifts based on your schedule + availability.
3) We will be hosting 3 Official Judges Clinics prior to The 2020 @hoacompetition (Dates/Times provided in link). Attendance of at least 1 is required for all Judges.
4) @1stphorm & @junkbrands providing swag + gifts for all volunteers/judges who commit to 2 of 3 days (details in link provided).
#HOA2020 Proudly Presented by @junkbrands & @1stphorm 🇺🇸❤️💪🏽
📷: @ginniecolemanphotography + @metconphotos

HOA Endurance Challenge WOD #2


Here is the HOA Challenge WOD #2

This is a team and partner WOD. You can always adapt these and test them how you want.

Equipment needed.

100/70 lb D Balls (rX+ 150/100) or 135/95 Clean and Jerks (rX+155/115)

Ski Erg. No ski erg sub with rower or assault bike calories.

Jump Rope

Measure out 12 foot increments up to 48 feet total.

Scaled/Masters Division (rX+ version for RX division) 

THIRTY MINUTE TIME CAP (30:00) 

Each team will perform the following reps and will alternate each round.

When one pair completes the reps, then pair two will perform reps.

Workout will begin with Pair One performing the 3,6,12, 24 reps.  Pair Two will be on Ski Erg for Max Calories. When Pair One completes the round, then Pair Two will do the 3,6,12,24 reps, Pair One will go to the Ski Erg for continuation of the Max Calories.

Each pair will alternate back and forth on the ascending reps scheme until completion. As a team you will accumulate Max Calories on the Ski Erg during the entire duration.

D Ball Cleans each athlete 3,6,9,12 or Clean and Jerks 135/95 (rX+ 155/115)

Synchro Parallette Push Ups 6,12,18,24 or (Handstand Push Ups for rX+)

D Ball Carry (Bear Hug) Down and Back 24 feet(12 feet and back), 48 feet (24 feet and back), 72 feet (36 feet and back), 96 feet (48 feet and back.

Double Unders simultaneous until completion by both athletes 24, 36, 72, 96. Once an athlete is done with there DB Carry they can go into the DUS.


Workouts for the Week of 8.30.20


Monday 8.31.20 @5:30 pm


serpentine draft

The run course will set for each athlete to run to the 400m (200m) turnaround mark, rest time, and back to start line, and so on.

Round One:

200m, 10 seconds rest,

200m, 20 seconds rest,

200m, 30 seconds rest,

200m, 40 seconds rest,

200m, 50 seconds rest,

200m, 60 seconds rest.

200m run. Done.

200m recovery walk back to start line.

Then

Round Two:

200m, 60 seconds rest.

200m, 50 seconds rest,

200m, 40 seconds rest,

200m, 30 seconds rest,

200m, 20 seconds rest,

200m, 10 seconds rest,

200m run. Done.

DETAILS: 

This is a Speed and V02 Max type workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.  The pace will be determined by each athlete and should range from a moderate pace to fast pace each interval.

PURPOSE: 

Push through the 200 meter intervals with various resting times. Keep pushing through and get your rest.

HINTS: 

Take deep breaths and move a little bit with a small 10 meter recovery walk after the longer interval rest times. Get on start line and stay within your rest time periods.

SCORE: 

We will score two rounds for time. Each round will have 1400 meters total. The entire workout will be 2800 meters. The goal is to have the same times for each round.


Thursday 9.3.20 @5:30 pm


Mile Time Trial

We will do an extensive warm up and some drills to be properly warmed up for our time trial.

This will be an all out effort in running a mile.

DETAILS: 

Nothing fancy here, just run a mile for time.

PURPOSE: 

The purpose is to establish a baseline for your mile time and find your pacing for various workouts.

HINTS: 

Find a pace you can maintain each 100m increment. Breathe and keep moving.

SCORE: 

Total time.

 

 

 

 


WODS for the Week of 8.23.20

We are Proximal Strength!

Coaches and family meeting tonight at Millwood Pool.

We as coaches appreciate the efforts every day.  This community is driven by it’s members and the efforts put forth each and every day.  The future is bright and our gym and community will flourish no matter the umbrella we are under.

Springfield Endurance appreciates our athletes each and every day and it is a blessing every day we have another class. Love you all.

We are Proximal Strength. Never Quit.

Philippians 3:13-14

No dear brothers and sisters, for I have not achieved it, but I focus on this one thing, forgetting the past and looking forward to what lies ahead. I press on to reach the end of the race for the heavenly prize for which God, through Christ Jesus, is calling us. 


School is in Session!

Shouting out to all of our teachers and educators gearing up for a return to school. We will be thinking and praying for a sense of normal again with our school systems. During these uncertain days and moments, stay steadfast and press on and keep moving forward everyday. These days shall pass and we will be stronger on the other side.  There is hope. We must do our part to show love and just be nice. It’s not hard to be nice.


Final Week of Assault Runner Challenge!


For those who have participated, I hope you have made gains and gained some new capacity.  This week we are focusing on longer sustained runs with a steady pace.

Monday:
Warm Up: 4x:45 seconds, rest or walk :45 seconds.
Reset.
250 meters at a sustainable pace. Make note of your time. 
Run and score 1000 meters for time.  Focus on each 250 meter interval time. The goal is to match your time every 250 meters. 
Tuesday:
Warm Up: 4x:45 seconds, rest or walk :45 seconds.
Reset.
300 meters at a sustainable pace. Make a note of your time.
Run and score 1200 meters for time.  Focus on each 300 meter  interval time. The goal is to best your time every 300 meters.
Wednesday:
Rest Day or Make Up Day.
Thursday:
Warm up with 4x:60 seconds, rest  or walk :60 seconds.
Reset.
400 meters at a sustainable pace. Make a note of your time.
Run and score 1600 meters for time. Focus on each 400 meter interval time.  The goal is to best your time every 400 meters.
Friday
Warm up with 4x:60 seconds, rest or walk :60 seconds.
Reset
500 meters at a sustainable pace. Make a note of your time.
Run and score 2000 meters for time. Focus on each 500 meter interval time. The goal is to best your time every 500 meters.

WODS for the Week of 8.23.2020


Monday 8.24.20 @5:30 pm


mush

Each athlete will stage there sled at the starting point.

The weight will be determined by each athlete, but you must be able to sustain this weight and pace throughout the duration of the workout.

Recommended RX weights on the sled will (M3x45lb plates; F1x45lb 1x25lb plates) RX+ (M4x45lb plates; 2x45lb plates) Scaled weights (M2x45lb plates; F1x45 plate or no plates on sled) Sleds weigh approximately 103 lbs.

If there is a multitude of athletes and limited amount of sleds, then you can share sleds and one athlete can push the prescribed meters and back then the next athlete can push the sled.

Buy In: 800 meter outside run or 50 calories Assault Runner.

Then perform the following sled sequence.

Push sled 10 meters and back to start line.

Push sled to 20 meter mark and back to start line.

Push sled to 30 meter mark and back to start line.

Push sled to 40 meter mark and back to start line.

Push sled to 50 meter mark and back to start line.

There will 300 meters of total sled pushes.

Done.

Buy Out: 800 meter outside run or 50 calories Assault Runner

On the buy out and buy in, if you run 800 meters first, then you must run the calories second, vice versa.  Depends on class size and amount of athletes.

DETAILS: 

This is designed to test your lactate threshold and recovery within each sled push. Nothing fancy but just pushing the sled and running. Focus on intense bursts of pushing the sled and recovery.

PURPOSE: 

Push through a pain and endurance threshold. Find a recovery period each sled push. This will fall under the realm of Strength/Endurance and V02 max capacities.

HINTS: 

After each sled push, find a point and walk away from the sled. At the turnaround, walk back and get your recovery and mindset to push the sled again. Keep moving.

SCORE: 

There will be three separate scores.

800 meter run.

300 meter sled push.

50 calories Assault Runner.


Thursday 8.28.20 @5:30 pm


finishing kick

Back to some Aerobic Capacity training for this Thursday.

1600 meter interval, no rest, 150 meter sprint.

Rest 5:00 minutes.

1200 meter interval, no rest, 150 meter sprint.

Rest 4:00 minutes.

800 meter interval, no rest, 150 meter sprint.

Rest 3:00

400 meter interval, no rest, 150 meter sprint.

Total: 4600 meters

DETAILS: 

Alternate your pace during the 1600m, 1200m, 800m, and 400m intervals b/t easy and fast/hard pace. The core of the workout will be the 150 meter sprints at the end.

PURPOSE: 

This will be a good Aerobic Threshold workout. Focus on your paces within each interval. The fast 200 meter should be at your Mile PR pace.  The 150 meter sprints should act as the finish of a race and hit these with intensity.

HINTS: 

Easy pace shouldn’t be walking, but a slow recovery jog and build up to your fast pace. The 150 meter sprints should be as fast as possible.

SCORE: 

We will score the four (4) 150 meter sprints after each interval.

 

 

WODS for the Week of 8.16.20

HERO WOD WEEK – “FEEKS”

Come join us this week for a great week of weather and workouts.

This week we will be honoring Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks. This will be a challenging workout. Come join us this week.


WEEK THREE ASSAULT RUNNER CHALLENGE.


 

This is the third week of our Assault Runner challenge. We will start increasing our meters and time so be prepared for some longer runs. this week.

Monday:
1x :90 seconds runs
Rest :90 seconds B/T interval, then
1x 3:00 minute run, walk or rest 2:00, then 
Score total meters. Reset.
Run and score 600 meters for time. Goal is within the time cap of 3:00. 
Tuesday:
1x 2:00 minute runs
Rest 2:00 minute B/T interval, then
1x 4:00 minute run, rest or walk 2:00, then
Score total meters. Reset.
Run and score 800 meters for time. Goal is within the time cap of 4:00 minutes. 
Wednesday:
Rest Day or Make Up Day.
Thursday:
Warm up with 4x:30 seconds, rest :30 B/T, Rest and reset.
300 meter run at easy pace, rest or walk 2:00, then
600 meters for time. Done.
Compare your Monday time to today.
Friday
Warm up with 4x:30 seconds, rest :30 B/T. Rest and reset.
400 meter run at easy pace, rest walk 2:00, then
800 meters for time. Done.
Compare your 800 meter time from Tuesday.

HOA TEAM TRAINING SESSION #1

Here is a workout that can be performed as a four (4) person team or partner WOD.

HOA ENDURANCE TRAINING SESSION #1

Thirty Four (34) Minute Running Clock:

0:00 – 3:00:  All team members will individually run 300 meters for time on the Assault Runner. Must be within the time cap. Rest remaining time.

3:00 – 4:00 Rest

4:00 – 6:00 MM and FF

DB Alternate Snatch (rX 70/50) (Scaled/Masters 50/35)

One athlete works :30 seconds, other athlete rests :30 seconds, switch every :30.

6:00 – 8:00 MM and FF

DB Alternate Hang Clean and Jerk (rX 70/50) (Scaled/Masters 50/35).

One athlete works :30 seconds, other athlete rests :30 seconds, switch every :30.

8:00 – 9:00  Rest

9:00 – 13:00 FFMM

Burpee Box Overs (rX 30/24) (Scaled/Masters 24/20) Conga line style.

In FFMM order, each athlete works for :30 seconds and then switches at every  :30 second mark.

13:00 – 15:00 Rest

15:00 – 18:00

All team members will individually Bike 30/20 calories for time. Must be within the time cap. Rest remaining time.

18:00 – 20:00 Rest

20:00 – 22:00 MF

1-Arm OH DB Alternate Lunge (rX 70/50) (Scaled/Masters 50/35)

One athlete works :30 seconds, other athlete rests :30 seconds, switch every :30.

22:00 – 24:00 MF

1-Arm DB Thruster (rX 70/50) (Scaled/Masters 50/35)

24:00 – 26:00 Rest

26:00 – 34:00

As a team, each team member must run 400 meters on the Assault Runner. Order TBD by team. You have a eight (8) minute time cap to run the mile.

 


WODS for the Week of 8.16.20


Monday 8.17.20 @5:30 pm


Crossfit Main Site WOD 8.16.20

2 Rounds for time:

Run 1 Mile

100 Sit Ups

Scaled Versions:

Run 1 Mile and 100 Sit Ups

or

Two Rounds:

800 meter run

50 sit ups

DETAILS: 

The pace will be determined by each athlete. Focus will be on hitting good fast to fastest pace as possible. Shoot for the same pace on each mile run.

PURPOSE: 

Push through two mile runs and then work the core with sit ups.

HINTS: 

Work within your capacity and focus on the intensity and watch your 400 meter paces. Keep moving.

SCORE: 

This will be for overall time.


Thursday 8.20.20 @5:30 pm


  • 2-4-6-8-10-12-14-16 Reps For Time
  • 100 meter Shuttle Sprint
  • Dumbbell Clusters (2×65/45 lb)

Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

For purposes of our class time, we will set a time cap of 50 minutes. You can continue on past the class time if you choose too.

Also on equipment, use DB weight that you can move through the reps.  65 and 45 lbs are weights not readily available at our gym.

Athletes feel free to use a DB to move through the reps at a good pace in which you keep moving.

Males recommend using 50 to 40 lb DB or as heavy as you can handle.

Females recommend using 35 to 25 lb DB or as heavy as you can handle.

Barbells: Use prescribed weight of the workout with barbell.

Fat Bar: Males 70 lbs and Females 50 lbs. The fat bars weigh 20 lbs.

 

WODS for the Week of 8.9.20

Heart of America Competition Training

Within the next few weeks, we will incorporate some HOA type wods for teams and partners along with our normal programming. We will also be posting partner and team WODS on our Facebook and Instagram pages. These workouts can be done on your own time during open gym hours.  Be on the lookout.


Mobility and Stretching with Graham!

We will begin to also incorporate some Mobility and Stretching on Monday evening classes.

Graham has a passion to help our athletes with mobility issues and has great tips on stretching and athlete maintenance.


Pose Running Techniques and Drills

Showing Off

We also will be focusing on helping our athletes develop and train there running form.  Be sure to come Thursday nights as we focus on techniques and drills to develop your running muscle memory.


Week 2 of Assault Runner Challenge

With Week Two upon us, I thought it would be good to throw out a little basic tutorial video. It has great information on how to run on the runner. This is a great tool to help develop your running style and technique.

WEEK 2 Assault Runner Challenge

Monday:

3x:90 seconds; rest or walk :90 seconds B/T.

Score total meters. Reset.

Run 300 meters for time. Goal is within <:90 seconds.

Score 300 meter time.

Tuesday:

3x 2:00; rest or walk :60 seconds B/T.

Score total meters. Reset.

Run 400 meters for time. Goal is within or <2:00 minutes.

Score 400 meter time.

Wednesday:

Rest Day or Make Up Day.

Thursday:

2x 3:00 minutes; rest or walk 2:00 minutes B/T.

Score total meters. Reset.

Run 500 meters for time. Goal is within or < 3:00 minutes.

Score 500 meter time.

Friday

Run 300 meters for time. Goal is within :90 seconds. Rest or walk :90 seconds. Reset.

Run 400 meters for time. Goal is within 2:00 minutes.  Rest or walk 2:00 minutes. Reset.

Run 500 meters for time. Goal is within 3:00 minutes. Done.


WODS for the Week of 8.9.20


Monday 8.10.20 @5:30 pm


self destruction

WARM UP

5x:30 second, rest :30 seconds Air Assault Runner.

Stretching and prep for running sprints.

Then,

This will be a series of ascending shuttle sprints in 10/20/25 meter increments.

Rounds One and Two (Two Rounds) with :60 second rest B/T

Run to 10m mark and back (20 meters total)

Run to 20m mark and back (40 meters total)

Run to 30m mark and back (60 meters total)

Run to 40m mark and back (80 meters total)

Run to 50m mark and back (100 meters total)

300 meters total per round. Your rest will be the prescribed time after your second round (:60 seconds)

Then,

Rounds Three and Four (Two Rounds) with :90 second rest B/T

Run to 20 meter mark and back (40 meters total)

Run to 40 meter mark and back (80 meters total)

Run to 60 meter mark and back (120 meters total)

Run to 80 meter mark and back (160 meters total)

400 meters total round.  Your rest will be the prescribed time after your fourth round (:90 seconds)

Then,

Round Five

Run to 25 meter mark and back (50 meters)

Run to 50 meter mark and back (100 meters)

Run to 75 meter mark and back (150 meters)

Run to 100 meter mark and back (200 meters)

500 meters total.

Done.

Post WOD Stretching and Mobility with Graham.

DETAILS: 

The pace will be determined by each athlete. Focus will be on hitting good fast to fastest pace as possible in between each interval sprint.

PURPOSE: 

Push your capacity with limited rest. This will be quick workout and will go fast. Be prepared to push each round. Keep moving.

HINTS: 

Each turnaround, take a chance to reset and get a quick breath. Work within your capacity and focus on the intensity of each interval.

SCORE: 

This will be for overall time.


Thursday 8.13.20 @5:30 pm


hills have eyes

This will be coach led run and the focus will be to focus on trail type run and longer distance with some hill training.  For those who have a backpack, you can also choose to make this a ruck run.

Course:

We will start at the CFE start line. Run to east of side of gym and south to W. Woodland St. (Past Wehr RV and stop sign). We will then continue west on W. Woodland to S. Austin. We will continue back north on S. Austin towards S. Creek Greenway Trail. We will continue towards Lake Drummond. We will continue our path and take a left at the first fork in the road.

This will take us towards Dwarf Conifer Garden and on the south side of Lake Drummond. We will continue around the lake towards the bridge and waterfall area towards the hill area.

At this point, you will perform a series of four shuttle runs on the hill. We will be running towards the ultimate goal of reaching the botanical gardens center.  Estimate the hill into four equal sections and run the appropriate distance and back until you have ran up the entire hill in four shuttle type runs.

After the hill runs, we will then commence back onto S. Creek Greenway Trail back towards the bridge where you will you run over and back on the bridge.  After you perform the over and back on the bridge, you will be done.

Recovery walk back to the gym.

DETAILS: 

The pace will be determined by each athlete.  This can be performed as a ruck sack run or normal run.  I would speculate this will be a three to four mile run with some hills and other varying levels of terrain from asphalt to grass.

PURPOSE: 

The goal is to simulate a trail type run with different terrains and hills.

Add a ruck sack for an added bonus.

HINTS: 

Just run and hit the hills with some intensity.

SCORE: 

Total Time.

 

 

 

 

 

 

 

 

WODS for the Week of 8.2.2020

Community Effort!

Thanks for putting our gym back together. Community effort. The reason our gym is the best. Helping and serving. Great job guys and gals.


Strong Showing at Republic Tiger Tri!


Assault Runner Challenge August!

During the month of August we will introducing our Monthly Challenge series again. With COVID, we got sidetracked a bit. We will introduce challenges each day during the month of August. This month we will be using the Assault Runner.

If your looking to get acclimated to the new runners and need to improve your running, then give it a try. Each challenge should take no longer than 5-15 minutes extra a day.

These will need to be performed on your own time at the gym. Be on the lookout each week. Hope to see everyone jumping in on the challenge.

Also these challenges will be loaded onto WODIFY so you can track your times.

WEEK 1:

Monday, August 3rd:

5x:30 second intervals; Walk or Rest :30 seconds B/T Intervals.

Reset Runner and then run 100 meters within :30 seconds.

Tuesday, August 4th:

4x:45 second intervals; Walk or Rest :45 seconds B/T Intervals.

Reset Runner and then run 150 meters within :45 seconds.

Wednesday, August 5th:

Rest Day or Make Up one of the above challenges from Monday or Tuesday.

Thursday, August 6th:

3×1:00 minute intervals, walk or rest 1:00 B/T Intervals.

Reset Runner and then run 200 meters within :60 seconds.

Friday, August 7th:

3 x :30 seconds, walk or rest :30 seconds.

1 x 100 meter run within :30 seconds.

2 x :45 seconds, walk or rest :45 seconds.

1 x 150 meter run for time within :45 seconds.

1 x 1:00 minute run, walk or rest 1:00.

1 x 200 meter run for time.


WODS for the Week of 8.2.2020


Short Interval Monday, 8.3.2020 @5:30 pm


tosh 3.0

Each athlete can pick which option they want. Do you want to do 3.1, 3.2 or 3.3?  You pick which option this week.

TOSH 3.1

  • 3 Rounds For Time
  • 200 meter Run
  • Rest (same time as previous run)
  • 400 meter Run
  • Rest (same time as previous run)
  • 600 meters

TOSH 3.2

  • Partner TOSH
  • 200 meter Run.
  • Rest (same time as previous partner runs)
  • 400 meter Run
  • Rest (same time as previous partner runs)
  • 600 meters

TOSH 3.3 rX +

  • Tosh w/20 or 14lb vest
  • 200 meter Run
  • Rest (same time as previous run)
  • 400 meter Run
  • Rest (same time as previous run)
  • 600 meter run

Long Interval Thursday 8.6.2020 @5:30 pm


this is odd

Thirty Five Minute Running Clock:

0:00 – 7:00

Run three minutes for distance.

Rest :30

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

7:00 – 9:00 Rest

9:00 – 14:00

Run 2:00 minutes for distance.

Rest :30 seconds.

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

14:00 – 16:00 Rest

16:00 – 19:00

Run :60 seconds for distance.

Rest :30 seconds.

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

19:00 – 22:00 Rest

22:00 – 25:00

300 meter run (Scale 200M)

25:00 – 28:00

300 meter run (Scale 200M)

28:00 – 30:00

300 meter run (Scale 200m)

30:00 – 32:00

300 meter run. (Scale 200m)

32:00 – 33:00 

150 meter run (Scale 100m)

33:00 – 34:00 

150 meter run (Scale 100m)

34:00 – 35:00 

150 meter run. (Scale 100m)

Done.

You will score your slowest 300 and 150 meter time at the end.