WODS for the Week of 1.21.18: Assault Bike Fever/Time Trial Delay/Back to the Pavement

Time Trial Delays and Weather Permitting Status

 

The CFE coaches are just as frustrated with the weather and the lack of running. We will strive to continue to bring quality programming and run when we get a chance.  We had to delay the one mile time trial once again due to the weather and bad road conditions. We will look to schedule our time trial when the weather appears to get warmer.

B. Rice Quote of the Week

“I am serious. And don’t call me Shirley.” Airplane (1980)

WODS for the Week of January 21, 2018:

We are looking to stay inside again this Monday and then weather permitting get back on the pavement Thursday evening.

Short Interval Monday, January 22, 2018 (5:30 pm)

“Shine Bright”

Assault Bike WOD

3 sets:

:90 seconds at easy pace; Rest :30 seconds (Maintain RPM in between 25 to 40)

:75 seconds at moderate pace; Rest :30 seconds (Maintain RPM in between 40 to 50)

:60 seconds at fast pace; Rest :30 seconds (Maintain RPM in between 50 to 60)

:45 seconds at faster pace; Rest :30 seconds (Maintain RPM in between 60 to 70)

:30 seconds at fastest pace; Rest :30 seconds (Maintain RPM in between 70 to 80)

:15 seconds at Max Effort (Try to achieve RPMs above 80 to 100)

Rest 3:00 minutes.

You will have three separate scores. Total Calories per set.

Long Interval Thursday January 25, 2018 (5:30 pm)

“Fast”

500 m at moderate pace (slower than your Mile PR pace; 1-2 seconds/100 m slower and so on)

Rest :60 seconds

500 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

1000 m at easy pace (Conversational Pace to allow recovery between intervals)

400 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :50 seconds

400 m at fast pace (Mile PR pace)

800 m at easy pace (Conversational Pace)

300 m at moderate/fast pace (pace is in between the moderate and Mile PR Pace)

Rest :40 seconds

300 m at faster pace (2-3 seconds faster than your Mile PR pace)

600 m at easy pace (Conversational Pace)

200 m at moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :30 seconds

200 m fastest pace (3-5 seconds faster than your Mile PR pace)

400 m easy pace (Conversational Pace)

100 m moderate/fast pace (pace is in between the moderate and Mile PR pace)

Rest :20 seconds

100 Sprint (All Out Effort)

100 m Easy pace. (Conversational Pace)

Done.

Workout is for Total Time.

Total: 5900 meters.

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Community

Life keeps going and remember your journey may have delayed your destiny, but it doesn’t have to define your destiny. When you know your community is behind you through the various trials and tribulations of life and they can be counted on to provide support and love.  The pain we endure is a good reminder we will all go home someday. Thinking of you Reilly. (Psalms 16:8)

 

B. Rice Quote of the Week:

“What you should have done was land your plane! You don’t own that plane! The taxpayers do! Son, your ego is writing checks your body can’t cash!” Top Gun (1986)

WODS for the Week of January 14, 2018:

The weather has been pretty frightful and unfortunately we have been unable to get outside during this time of the year. We are going to try to get in our Mile Time Trial this week and we will be inside this week to start out our week.

Short Interval: 5:30 pm Monday

We will start with some good stretching and get some mobility prior to our WOD for the day.

“Take Twelve”

On a 12 minute clock:

2k Ski Erg

In remaining time AMRAP:

24 Double Unders (Scale with Singles)

12 Air Squats

Rest 3:00 minutes

On a 12 minute clock:

112 Burpee Pull Ups for time.

Done.

Cool Down: Stretching.

Long Interval: 5:30 pm Thursday

One Mile Time Trial (Weather Permitting)

This is an all out effort by each athlete.

RECOVER.

Then,

One Mile Recovery Jog/Walk and stretching inside.

Alternative indoor WOD if we are unable to get outside:

“Carnivore”

5 Sets

10 Seconds Max Effort Push Ups

10 Seconds Max Effort Ring Rows

10 Seconds Max Effort Air Squats

Rest :30 seconds

250 Meter Row All Out Effort

Rest 3:00 minutes between sets.

WODS FOR WEEK of January 7, 2018: New Year, New You/Time Trial Week/CFE Poll/CFE Mission Revisted/WODS of the WEEK.

 New Year, New You

With the hustle and bustle of the holiday season over and everyone is settling back into a normal life, we often look at getting our fitness levels back on track. We hear alot of athletes tell us “I really need to do endurance.”  Well this is the time to check us out and tell yourself “New Year, New You!”  What goals do you have this year?

CFE: Endurance Group Vision Statement

The Endurance Group are classes offered at Crossfit Springfield to athletes of ALL running abilities. We focus on quality training, not quantity. We believe running is a skill that must be practiced just like a snatch or overhead squat. We follow programming from the Crossfit Endurance website with the goal of our training to first improve our running form and second our speed and endurance. We follow a WOD format just as we do in the daily WOD and just as all things are scalable in the box, Endurance Group is scalable to any level of running. We believe our training is most effective when paired with the daily WOD’s in the gym a few times a week. We are here to help improve anyone’s running abilities as well as help athletes to meet their endurance race goals.

Mission Statement

To offer an organized, scheduled endurance class to ALL athletes of Crossfit Springfield, regardless of fitness level or running ability, that will focus on improving overall speed, endurance, stamina, and health through implementation of a structured, interval-based training program.

Training method

The workouts are designed to be paired with the CF programming at the gym. Ideally, they are done with a 3+ hour gap between workouts or entirely on their own. There will be a short interval workout programmed on Mondays, and a long interval workout programmed for Thursdays. Athletes are encouraged to find time on the weekends and pair up with another athlete to incorporate a long run into their routine. The endurance group times listed will be led by an endurance coach. The workouts will begin promptly on the hour. We will begin a warmup, and the drills of the coaches will be performed several times. The group will then perform the interval workout for that day.  Athletes and coaches are encouraged to scale the distances and/or intervals of the workouts for the athletes’ running abilities.  If the athlete is unable to perform the interval distance at the prescribed intensity, scaling should be done to a distance/interval pattern that they can maintain.  Coaches will be there to time intervals, encourage athletes and critique form. We will encourage all athletes through drills and training to maintain a Pose running form.

Pose Running Method

We teach and encourage the Pose running method for increased efficiency and reduced injury.  Pose running emphasizes running in three separate phases: the pose, the fall, and the pull. We learn and review the Pose running method in all the drills we do and during our workouts.

WODS for the Week of January 7, 2018:

This is the week for Time Trials. Time to dust the running shoes off from this cold weather and clear those lungs out. This is a good time to test your endurance this week and also a good time to establish your PR times for future programming or just set a PR in the Mile and 400M run.

Short Interval: 5:30pm Monday

400m Time Trial

This is an all out effort by each athlete.

RECOVER

Then,

Partner TOSH (Three Rounds)

200M, 400M, 600M.

Partner A runs while Partner B rests on each interval.

Long Interval: 5:30pm Thursday

One Mile Time Trial

This is an all out effort by each athlete.

RECOVER

Then,

One Mile Recovery Walk/Jog and stretching inside.

 

 

 

HAPPY NEW YEAR!!!!! WODS FOR Week of December 31: Don’t Worry and a couple of dicey WODS this week!

HAPPY NEW YEAR!

With 2017 almost behind us, we often want to start the new year with a new attitude and fresh start. Where are you in your journey?

As we approach 2018, set your goals and try to stick with them. If you lose track, reset and don’t worry about it. Just keep moving forward and tell yourself “DON’T WORRY”

 

WODS FOR THE WEEK: We will be having CFE classes as normal this week. Due to the forecast of cold weather this week we will be having our classes inside.

Short Interval (5:30pm) “TRIPLE TROUBLE”

Complete 10 Rounds each of A,B, and C. Rest 2 Minutes before moving onto next movement. You will complete Part A (Ten Minutes); Rest Two minutes. Then you will complete Part B (Ten Minutes); Rest Two Minutes. Finally you will complete Part C (Ten Minutes). Done.

A. Assault Air Bike-20 second Max Effort/40 Second Low Effort.

Rest 2 Minutes

B. Concept 2 Rower-40 second Max Effort/20 Second Low Effort.

Rest 2 Minutes

C. Ski Erg-30 Second Max Effort/30 Second Low Effort.

LONG INTERVAL (5:30pm) “BRUTAL”

Partner WOD

Alternate 10 reps at a time until done.

100-90-80-70-60-50-40-30-20-10

Calories Ski Erg

Burpees

 

 

 

HOLIDAY WEEK: Merry Christmas and Happy New Year!

Merry Christmas and Happy New Year!

Yesterday, in conjunction with our 12 Days of Christmas WOD powered by CFS endurance, you brought in new/gently-used winter coats and jackets. LOTS OF THEM. Today, our endurance coaches delivered 3 FULL car loads of coats plus a cash donation of $250 to The Least of These Non-Profit Organization. Jennifer Cochran said “They were SO thrilled. They were completely out of coats.”

Long Interval Thursday 5:30 pm:

Once this weather starts warming up we will try to find opportunities to get back outside and hitting that pavement again. This week we are going to conduct our monthly HERO WOD.

“GLEN”

45 Minute Cap:

30 Clean and Jerks 135/95

1 Mile Run (Depends on weather. We can sub bike, row or erg)

10 Rope Climbs

1 Mile Run

50 Burpees

WODS for the Week of 12/17: CFE Coat Drive/12 Days of Christmas CFE WOD/Barb Wallace being Awesome!

Coat Drive for LEAST OF THESE, INC.

On  12/21/2017 at our CFE 12 Days of Christmas WOD, we will accept new coats, like-new coats, and/or monetary donation(s) for LEAST OF THESE, INC., Nixa, MO.  Please bring your items to class.  If you are unable to attend the class or have a donation please contact one of our coaches to make arrangements to get the item and/or donation.  We strive to be a community to make ourselves better, but during this busy season looking to help those in need.  Thanks.

CFE ATHLETE SPOTLIGHT: BARB WALLACE

What does Barb Wallace do in her spare time?  Being Awesome of course. Barb participated in the Back 40 Trail Race in Bella Vista, ARK the weekend of December 9/10.  There were over 300 runners participating in a range consisting from 5K to a 40 Mile option. Barb finished the 13 Mile Option in 2:41 minutes.  Great Job Barb!  You are one of the most humble and gracious athletes in our gym. You are a inspiration and great role model for our community.

Coach B. Rice Quote of the Week:

“Keep the Change, ya filthy animal!-From one of the great scenes from Home Alone.

WODS for the WEEK of 12/17:

Short Interval (Monday 5:30 pm)

“BASIC”

10 X 200M W/ 2:00 minute rest between intervals.

Methodology: Speed Endurance Total Distance: 2000 Meters Workout Detail: Run 200M at very fast aggressive pace, rest 2:00 and then run 200M again.  Pacing should at a Fast to Fasteset pace. This should fall in between your Mile PR pace and 400M PR pace.  Scoring: You will score each 200M Interval separately. 

Long Interval (Thursday 5:30 pm)

Twelve Days of CFE”

You will perform Reps like your singing the song. On the First Day, then Second Day, then Third Day and so on and so on…….

50 Minute Time Cap:

On the First Day of Endurance Coach B. Rice gave to me a 100M Run.

On the Second Day of Endurance Coach B. Rice gave to me 2 Bear Crawls (10 Meters down; 10 Meters Back)

On the Third Day of Endurance Coach B. Rice gave to me 3 ManMakers, (40/25; Burpee/Push Up/Right Row/Left Row/Squat Clean Thruster)

On the Fourth Day of Endurance Coach B. Rice gave to me 4-0 Double Unders or Single Unders.

On the Fifth Day of Endurance Coach B. Rice gave to me 5 Dumbbell Push Ups.

On the Sixth Day of Endurance Coach B. Rice gave to me 6 Burpees Over Bar.

On the Seventh Day of Endurance Coach B. Rice gave to me 7 Goblet Squats (55/35)

On the Eighth Day of Endurance Coach B. Rice gave to me 8 Russian KBS (55/35)

On the Ninth Day of Endurance Coach B. Rice gave to me 9 Deadlifts (135/85)

On the Tenth Day of Endurance Coach B. Rice gave to me 10 Sit Ups.

On the Eleventh Day of Endurance Coach B. rice gave to me 11 Box Overs (24/20)

On the Twelfth Day of Endurance Coach B. Rice gave to me 12 Calories on Assault Bike (Guys under :60 seconds; Gals under :75 seconds)

 

 

WODS for the week of 12/10: Coat Drive, Coaches Corner on Pacing and some VO2 training this week!

Crossfit Springfield Endurance will be conducting a Coat Drive!

On  12/21/2017 at our CFE 12 Days of Christmas WOD, we will accept new coats, like-new coats, and/or monetary donation(s) for LEAST OF THESE, INC., Nixa, MO.  Please bring your items to class.  If you are unable to attend the class or have a donation please contact one of our coaches to make arrangements to get the item and/or donation.  We strive to be a community to make ourselves better, but during this busy season looking to help those in need.  Thanks.

CFE Athlete Spotlight: Chelsea Houser

WOOT WOOT. Shout Out to Chelsea Houser for winning the WODDY for “MOST IMPROVED”  Congratulations on your continued success and thanks for being such a big part of our CFE community.

“NEVER GIVE UP”

Roddy keep up the hard work. Our community is behind you in your continued recovery.

 Coach B. Rice Quote of the Week:

“Clark that’s the gift that keeps on giving the whole Year!”- Cousin Eddie, Christmas Vacation.

 COACHES CORNER: PACE, it’s what we do!

We have had several questions in regards to pacing. Let’s dive in.

EASY: Conversational Pace or truly a easy pace to allow recovery between runs.

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

FASTEST: This is closer to your 400M PR pace.

MAX EFFORT: This is reserved for a true all-out sprint.

To figure your paces take a look at the Cool Running’s link on our main page.

WODS for the WEEK:

Cycle U/Week 12 of 12*  

Short Interval   (Monday 5:30pm):  

“Fifty-Fifty”

5 Sets:

50M Easy

50M Sprint

50M Easy

50M Sprint

50M Easy

50M Sprint

50M Easy

50M Sprint

3:00 minutes rest between each set.

Methodology:   VO2 Max   Total Distance:   2000 meters.    Workout Detail: Start workout into a easy 50M and then into a 50M sprint. You will continue alternating between 50M easy and 50M fast for a total of 4 reps in each set. Scoring:  You will score each set separately.

Long Interval  (Thursday 5:30 pm):

“BLOODSHOT”

Set 1:

1X800M at *Moderate Pace w/200M easy jog.

*(Moderate Pace will be slower than your Mile PR pace at 1-2 seconds per 100M so your looking at 8-16 seconds slower than your Mile PR pace)

Rest 1:00 Minute

2X400M at **Moderate/Fast Pace w/200 M easy jog after each interval.

**(Pace is between your Fast Pace to Moderate Pace. I would focus on maintaining a pace that falls halfway between your fast and moderate pace.)

Rest 1:00 Minute

3X200M at ***Fast Pace w/200M easy jog.

***(Pace will be at or below your Mile PR pace.  It’s ok to go faster than your PR pace, but make sure you can maintain this for all your intervals)

Rest 3:00 minutes

Set 2:

1X400M at *Moderate Pace w/100M easy jog.

*(Moderate Pace will be slower than your Mile PR pace at 1-2 seconds per 100M so your looking at 4-8 seconds slower than your Mile PR pace)

Rest 1:00 Minute

2X200M at **Moderate/Fast Pace w/100 M easy jog after each interval.

**(Pace is between your Fast Pace to Moderate Pace. I would focus on maintaining a pace that falls halfway between your fast and moderate pace.)

Rest 1:00 Minute

3X100M at ***Fast Pace w/100M easy jog.

***(Pace will be at or below your Mile PR pace.  It’s ok to go faster than your PR pace, but make sure you can maintain this for all your intervals

 

Methodology:   VO2 Max   Total Distance:   5100 meters.    Workout Detail: Your focus in this workout is the easy jog “OFF” intervals. Your finishing times for all these 200m and 100m easy jog intervals must have the same finishing time while your “ON” intervals must get faster. Scoring:  Total Time.  

WODS for the Week of 12/3: Reunited and it feels so GOOD!

REUNITED at LAST!!!!!

In the immortal words of Peaches and Herbs,

“Reunited, and it feels so good
Reunited ’cause we understood
There’s one perfect fit
And, sugar, this one is it…”

Happy Birthday Jenn C!!!!!!!

You are truly the backbone of the Crossfit Springfield Endurance program.  Happy Birthday Pal. I couldn’t just pinpoint one pic so I posted several pics showing the love you bestow on this awesome commnity.

Stay Tuned for a Pace Tutorial within the next couple of weeks!

 

Coach B. Rice Quote of the Week: “Lots of people go to college for seven years. I know. They’re called doctors!”

Due to potential weather issues this week and with the coming months are programming will have some indoor WODS in order to continue our programming.

*Cycle U/Week 11 of 12*  

Short Interval(Monday 5:30pm):  “Partner UP”

Thirty Minute Time Cap:

0:00 to 5:00

Assault Bike- Partner A and B-will alternate 7/7; 7/5; 5/5 calories every :30 seconds.

5:00 to 10:00

Ski Erg- Partner A and B will accumulate calories to equal 100. They will switch every :30 seconds. Once 100 calories are accumulated you will rest remaining time.

10:00 to 15:00

80 Air Squats (Partners will switch every 10 reps)

80 Push Ups (Partners will switch every 5 reps)

80 Sit Ups (Partners will switch every 10 reps)

Once reps are completed you will rest remaining time.

15:00 to 20:00

6o Synchro Burpees

Once reps are completed you will rest remaining time.

20:00 to 25:00

:40 second planks; Rest :20 for five minutes. Each athlete will perform planks together.

25:00 to 30:00

Each athlete will alternate 20 double unders (40 singles) for five minutes.

DONE.

Long Interval(Thursday 5:30pm):  “Intervals”

There will be three different interval workouts: (All Paces will be at your PR pace)

Run 400 M; 100 Easy

Run 300 M; 100 Easy

Run 200M; 100 Easy

Run 100M: 100 Easy

Rest 3:00 Minutes.

Then:

6×200 M Run, 100 Easy

Rest 2:00 minutes

Then:

Run 1 Mile but for every minute 10 seconds of Tuck Jumps. You will run and at each minute you will perform tuck jumps. The quicker your mile the less tuck jumps.

Methodology:   Lactate Threshold   Total Distance:   4200 meters.    Workout Detail: All paces excluding the mile are at your Mile PR pace.  The Mile run will be approximately :60-90 seconds slower than your PR pace.  Scoring:  Intervals will for total time. The Mile Run interval you will score the amount of tuck jumps performed within the mile. 

 

 

WODS for the week of 11/26: Get back on track from Thanksgiving!!!!!

Coach B. Rice: Hey Grant, Why Can’t you take a Turkey to church?

Grant: Because They use FOWL Language! 

Coach B. Rice Quote of the Week: “Self-realization. I was thinking of the immortal words of Socrates, who said, “I drank what?”-Chris Knight(Val Kilmer), Real Genius. 

This Week’s WODs

*Cycle U/Week 10 of 12*  

Short Interval(Monday 5:30pm):  “MESSY”

You will reset the calories for each calorie interval you perform.

**(Target Goal is under <:30 seconds for males and <:45 seconds for females.) 

(1) 12/9 Assault Bike Calories Fast Pace**

:60 second rest on bike.

30/20 Calories Assault Bike Easy Pace

200 meter walk (Down the ramp to the designated mark and back to your bike)

(2) 12/9 Assault Bike Calories Fast Pace**

:60 second rest on bike

25/15 Assault Bike Calories Easy Pace.

200 meter walk

(3) 12/9 Assault Bike Calories Fast Pace**

:60 second rest  on bike

15/10 Assault Bike Calories Easy Pace.

200 meter walk

Second Part: (Moderate Paces begin on bike) 

30/20 Assault Bike Calories Moderate Pace (Finish Time Range <3:00 minutes)

:60 second rest on bike

(4) 12/9 Assault Bike Calories Fast Pace**

200 meter jog

25/15 Assault Bike Calories Moderate Pace (Finish Time Range <2:00 minutes)

:60 second rest on bike

(5) 12/9 Assault Bike Calories Fast Pace**

200 meter jog

15/10 Assault Bike Calories Moderate Pace (Finish Time Range <:75 seconds)

:60 second rest on bike

(6) 12/9 Assault Bike Calories Fast Pace**

DONE!

Methodology:   Assault Bike Speed/Threshold   Total Calories:     212/144 Calories     Workout Detail:  The goal is to achieve each fast interval under the prescribed target time and recovery to hit your moderate paces. The moderate paces and fast paces will challenge your capacity but these goals are attainable.  Scoring:  Each 12/09 Calorie Fast Interval is to be under the prescribed Target time for each Fast Interval. 

Long Interval(Thursday 5:30pm):  “HOMEWORK”

Competitive Athlete:

1X1000 m jog, 1:00 rest

2×500 m run, 1:00 rest between each effort

1×800 m jog, 1:00 rest

2X400 m run, 1:00 rest between each effort

1X600 m jog, 1:oo rest

2X300 m run, 1:00 rest between each effort

1X400 m jog, 1:00 rest

2X200 m run, 1:00 rest between each effort

Total: 5600 meters

Scaled Athlete: 

1X800 m jog, 1:00 rest

2×400 m run, 1:00 rest between each effort

1×600 m jog, 1:00 rest

2X300 m run, 1:00 rest between each effort

1X400 m jog, 1:oo rest

2X200 m run, 1:00 rest between each effort

1X200 m jog 1:00 rest

2X100 m run, 1:00 rest between each effort

Total: 4000 meters

Methodology:   Lactate Threshold   Total Distance:    5600 meters or 4000 meters.    Workout Detail: The jog pace is programmed to be at an “active recovery” or “conversational pace”.  The remaining intervals are intended to be fast and consistently paced from distance to distance.  Remember the intensity for these intervals must be “fast”.  Helpful hint on “FAST” is equal to or slightly slower (1 sec/100 m) than your 1 Mile PR pace.  (Example 400 m run MILE PR pace is :45 seconds your fast interval will be :49 seconds.  Workout Focus:  Force recovery during the active jog recovery.  Scoring:  Total Time

 

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