Follow this pattern for each interval: :90 second easy; :15 seconds fast; :60 seconds moderate; :15 seconds faster; :30 seconds fast; :15 seconds max effort) Don’t worry the coach will coach you through each interval.
Workout Detail:
Repeat series until you accumulate 500 meters. Rest :30 seconds.
Repeat series until you accumulate 1000 meters. Rest :60 seconds.
Repeat Series until you accumulate 1500 meters. Rest :90 seconds.
Repeat Series until you accumulate 2000 meters. Done.
HERO WOD Thursday 8.23.18 @5:30 pm
Split work between partners as needed. Run together. Kettlebells are 55/35.
This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.
Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.
Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.
It’s that time of year when race season is upon us and cooler weather will be coming soon. For your convenience we have provided a link to Ozark Mountain Ridge Runners for a list of upcoming events. We will highlight some below and provide a link to check out what’s coming up.
Link to Ozark Mountain Ridge Runners upcoming events:
This is once again a moderate to fast pace wod. Focus on your paces and the 800 meter run will be a good challenge to start each round. You will have good amount of rest and hit those intervals hard.
Your Pace:
800 meter run is at your Mile PR pace PLUS :20 seconds.
400 meter run is at your Mile PR pace.
200 Meter run is at your Mile PR paces Minus :10 seconds.
Your Score:
You will score each round separately.
Methodology: V02 Max Total Distance: 1400 meters per set.
Long Interval (Thursday 8.16.18) @ 5:30 pm
sandwich
Workout Description:
800m jog. When you get to the 200m turnaround mark you will do a 100 meter recovery walk to start line and,
Then
2×400 meter runs with :90 second rest in between intervals.
4×200 meter runs with :60 second rest in between intervals.
8×100 meter runs with :30 second rest in between intervals.
After your last 100 meter run, you will then commence into a 100 meter recovery walk then start your 800 meter jog.
Workout Detail:
This is all about the intervals in the middle of the 800 m jogs. Treat the jogs as conversational pace and don’t overdo the jogs. Then the workout begins in the middle. Focus on hitting each interval pace. It will begin to be challenging when you get to the 100 meter runs.
Your Pace:
The 800 meter jogs are at conversational pace. Treat these with a slow pace that won’t tax your intervals in the middle.
All intervals will be at your MILE PR pace.
Your Score:
You will score the workout for total time.
Methodology: Lactate Threshold Total Distance: 4000 meters=2.485 miles
Congratulations to Melissa Wistrom for her Seventh Place finish (40-44) @The Crossfit Games!
Not much to say that hasn’t already been said. Way to represent the Crossfit Springfield and the Crossfit Springfield Endurance community. We are extremely proud of your Seventh Place Finish.
CFE Challenge
This months challenge is pretty quick. Just a reminder the challenge is:
2k Row for Time
WODS for the Week of 8.5.2018
Monday Short Interval (8.6.2018) @5:30 pm
could and should
Workout Description:
3 Sets:
400 Meter Run; Rest :30 seconds.
200 Meter Run; Rest :30 seconds.
300 Meter Run; Rest :30 seconds.
150 Meter Run; Rest :30 seconds.
200 Meter Run: Rest :30 seconds.
100 Meter Run. Done.
Three Minute Rest between sets.
Workout Detail:
This an aggressive amount of mileage in a short time frame. Focus on breathing and recovery and hitting the intervals quickly. Build up to your fast paces. The main goal is to recover and get through each set. This will workout will start at a moderate pace to below a MILE PR pace.
Your Pace:
400/200 Meters: Moderate pace. If your MILE PR pace is 7:00 minutes, then use the pace of 7:45 in the book or add :45 seconds to your MILE PR pace to determine your pace for these distances.
300/150 Meters: Mile PR Pace. This is your actual MILE PR pace.
200/100 Meters: Faster than your MILE PR pace. Focus on hitting below your MILE PR pace. If your MILE PR pace is 7:00 minutes, then try to use the pace of 6:45 to 6:30, or minus :15 to :30 seconds from your MILE PR pace.
Your Score:
You will score three different individual scores.
Methodology: Lactate Threshold
Total Distance: 1350 Meters per set
(Total 4,050 meters=2.516553 miles)
Long Interval Thursday (8.9.2018) @5:30 pm
batman and robin
Workout Description:
Partner WOD
You will need one (1) tire for the buy in. These are by the rig out back.
Then, each dynamic duo will have the following equipment at the start line.
Four Plates (4) (Recommended Males Up to 4×45; Females 2×45 and 2×15) This will be up to each individual duo.
Please challenge yourself with your weight selection.
Each dynamic duo will advance all these items 25 meters at a time to the 200 meter turnaround and then advance the fully loaded sled and KBs back to the start line. Done.
Workout Structure:
BUY IN: Each pair will perform FIVE Tire Flips each. Just find a big heavy tire and flip it over.
0-25 Meters
Sled Push and/or Pull with one plate, KB Farmers Carry and advance all plates to the 25 meter mark. After this is performed, partner run to the 300 meter mark turnaround and back to the sled.
25-50 meters.
Sled Push and/or Pull with two plates, KB Farmers Carry, advance the rest of the plates to the 50 meter mark. After this is performed, partner run to the 400 meter mark and back to the sled.
50-75 meters
Sled Push and/or Pull with three plates, KB Farmers Carry, advance the rest of the plates to the 75 meter mark. After this is performed, partner run to the 500 meter mark turnaround.
75-100 meters
Sled Push and/or Pull with four plates, Farmers Carry. After this is performed, partner run to the 600 meter mark turnaround and back to there sled.
100 meters back to the Start LIne.
Sled push and/or Pull with four plates and Farmers Carry back to start line. If at any time, one of the athletes stops pushing the sled or drops the kettlebells, each must stop and cannot advance until the other athlete is ready to go.
BUY IN: Each pair will perform FIVE Tire Flips each. Just find a big heavy tire and flip it over.
DONE.
Workout Detail:
Adjust accordingly and switch from sled to farmers carry. The crux of the workout will be the final 100 meters of the sled push and KB Farmers Carry. Mixed pairs plan accordingly and utilize the plates strategically.
Your Pace:
Just keep moving.
Your Score:
Total Time to complete the entire sequence.
THRESHOLD: Strength Endurance Total Distance: 1800 – 2000 meters approximately.
Our own Melissa Wistrom will be competing this week in Madison, WI at the annual Crossfit Games in the Masters Age Category 40-44. Melissa has been a big proponent of our programming and good luck to her efforts and accomplishments for the upcoming week. Regardless of where you finish, you have already won in our mind. You will do awesome!
August CFE Challenge
The challenge for this month will be simple but effective.
You got it. Seems simple doesn’t it. Give it a whirl.
Row 2K for time.
WODS for the Week of 7.29.2018 (Wk 2 of 12)
Monday, July 30, 2018 @5:30 pm
equalizer
Workout Description:
400 meter run; 100 jog
300 meter run; 100 jog
200 meter run; 100 jog
100 meter run; 100 jog
THEN
100 meter run; 100 jog
200 meter run; 100 jog
300 meter run; 100 jog
400 meter run; 100 jog.
DONE!
If there is time remaining, we will then do some ab work.
Workout Detail:
This workout is designed for limited rest but maintain a quick pace and recovery with a short jog. The first part will create early fatigue and challenge your recovery rates even though your intervals are getting shorter. You will do a quick turnaround and then rise back through the intervals. Focus on your recovery jogs and look to achieve as much rest as possible to hit your paces.
Your Pace:
You will maintain a MILE PR pace for each interval.
Your Score:
The wod will be for total time.
Methodology: Speed Endurance Total Distance: 2000 meters=1.242742 Miles (800 meter recovery jogs)
Thursday, August 2nd, @5:30 pm
what a time to be alive
Workout Description:
4×300 meters/100 meter recovery walk between each interval;
2×800 meters/400 meter recovery jog after each interval;
3×400 meters/2 minute recovery between each interval;
5×100 meter shuttle sprints.
DONE!
Workout Detail:
The focus is maintaining a moderate pace through the early part of the workout. As the WOD progresses look to increase your pace and hit a pace in between your moderate and MILE PR pace. The 100 meter shuttle sprints will be designed to test your capacity at the end to maintain that moderate to fast pace.
Your Pace:
The 300 meter intervals will be at a moderate pace. Look to go :06 to :09 seconds slower than your MILE PR pace.
The 800 meter interval will be at a moderate pace to fast pace. Look to fall in between your MILE PR pace to :24 over your MILE PR pace.
The 400 meter intervals will be at a moderate pace to fast pace. Look to fall between your MILE PR to :12 seconds over your MILE PR pace.
The 100 meter shuttle sprint will be at whatever pace you can maintain for five individual sprints. Look to hit your MILE PR pace to :03 seconds over your MILE PR pace.
Your Score:
The wod will be for total time.
Methodology: Aerobic Threshold Total Distance: 4500 meters= 2.79617 Miles (1200 meter recovery jogs)
We had a crazy end to last weeks HERO WOD Thursday with some crazy storms rolling through at the end of our wod. Thanks to those who all came out and endured the crazy weather. Just a reminder to be safe during severe weather.
Quote of the Week
Nicely said.
CFE Challenges
We intend to keep throwing out challenges every month and this also will include stuff not related to working out. This week I challenge our athletes to:
Help Someone and Put there Equipment Away for them.
Meet someone new at the gym.
Encourage someone during a workout.
WODS for the Week of 7.22.2018
(Week 1 of 12)
Short Interval Monday (7.23.2018) @5:30 pm
spartans
Workout Description:
3 Rounds:
3 x 300 meter runs w/100 meter walk in between intervals.
Rest 3:00 minutes between rounds.
Then, we will continue the trend to get some ab work if there is enough time after the wod.
Workout Detail:
Ensure to meet your paces on each 300 m interval. There is short rest time and the workout should be a fast pace with quick intervals.
Your Pace:
Each 300 meter interval should be at your Mile PR pace or below.
Your Score:
The workout is for total time.
Methodology: V02 Max Total Distance: 2700 meters = 1.67 miles for runs only.
Long Interval Thursday (7.26.2018) @5:30 pm
butt grab
Workout Description:
The recovery rates are almost equal to 1:1 ratio.
6×400. :90 second rest in between each interval.
Then,
8×200. :60 second rest in between each interval.
Then,
12×100. :30 second rest in between each interval.
Workout Detail:
The goal is to recover and maintain your paces for each interval. The runs will increase and become more challenging as you go, but remember to achieve maximum rest time and hit the intervals with some intensity. This will be a moderate pace to eventually a fast pace workout. The total meters will be equivalent to a 5K but in short quantities.
Your Pace:
The 400 meter intervals will be at a moderate pace. You will be looking to be :12 to :20 seconds slower than your Mile PR pace. Focus on staying consistent on your 400 meter intervals.
The 200 meter intervals will be at your Mile PR pace or faster.
The 100 meter intervals will be at your Mile PR pace or faster.
Your Score:
The workout will be for total time.
Methodology: Lactate Threshold Total Distance: 5200 meters=3.2 miles
We are always looking to introduce CFE to the Crossfit Springfield Community.
We are going to experiment by issuing Monthly Endurance Challenges. This won’t be a long WOD, just something to challenge you or even a way to challenge your buddies at the gym. You don’t get better by being comfortable. Sometime during the month just take time to challenge yourself and see what you can do. Do one on the first day of the month and then do it at the end of the month. See if you have improved. Test yourself.
Be sure to post your challenges on social media and be sure to tag us on instagram or post your results or aftermath on the Crossfit Running Facebook page. We will also look to post our challenges on social media. This is somewhat an organic movement meant to challenge yourself and others. Tackle one of these endurance challenges during the month of July. If you want, challenge your friends at the gym too. Have fun with it.
July Endurance Challenges:
2 Minutes Max Calories on the Assault Bike.
100 Meter Sprint for Time.
Heat Heat Heat!
We recognize the heat has been a booger the last couple of weeks. It seemed not long ago we were complaining about the cold weather. No workout is worth one of our athletes to succumb to heat exhaustion. If you feel a little bit off or too hot, please let us know and cool down. Thanks for the efforts in this hot weather.
Overview on Heat Exhaustion
Heat exhaustion is a condition whose symptoms may include heavy sweating and a rapid pulse, a result of your body overheating. It’s one of three heat-related syndromes, with heat cramps being the mildest and heatstroke being the most severe.
Causes of heat exhaustion include exposure to high temperatures, particularly when combined with high humidity, and strenuous physical activity. Without prompt treatment, heat exhaustion can lead to heatstroke, a life-threatening condition. Fortunately, heat exhaustion is preventable.
Symptoms
Signs and symptoms of heat exhaustion may develop suddenly or over time, especially with prolonged periods of exercise. Possible heat exhaustion signs and symptoms include:
Cool, moist skin with goose bumps when in the heat
Heavy sweating
Faintness
Dizziness
Fatigue
Weak, rapid pulse
Low blood pressure upon standing
Muscle cramps
Nausea
Headache
When to see a doctor
If you think you’re experiencing heat exhaustion:
Stop all activity and rest
Move to a cooler place
Drink cool water or sports drinks
Contact your doctor if your signs or symptoms worsen or if they don’t improve within one hour. If you are with someone showing signs of heat exhaustion, seek immediate medical attention if he or she becomes confused or agitated, loses consciousness, or is unable to drink. You will need immediate cooling and urgent medical attention if your core body temperature (measured by a rectal thermometer) reaches 104 F (40 C) or higher.
Time Trial Summary
We want to shout out to the athletes this past week who came out and produced some great time trials in our 400m and Mile Time Trials. Take a look at some of our times above from the Mile Time Trial. Lots of great times.
As you can tell we have some amazing times. See the below chart and see where you fall amongst the general population.
Percentiles
Also take a look at some information in regards to your percentiles on your mile time and also a little chart about Impact of Temperature on Pace.
Heat and its Effects
WODS for the WEEK of 7.15.18
We will be back on another twelve cycle beginning next week. This week we have some shorter sprints and the HERO WOD on Thursday. Hope you can join us.
Monday Short Interval 7.16.18 @5:30 pm
six, four, two………. and one……..go!
Workout Description:
Six Minutes:
Run 80 (Scaled Distance 50 meters ) meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running twelve (12) 80 (50) meter sprints total
Rest 3:00 minutes.
Four Minutes:
Run 90 (Scaled Distance 60 Meters) meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running eight (8) 90 (60) meter sprints.
Rest 2:00 minutes.
Two Minutes:
Run 100 (Scale Distance 70) Meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running four (4) 100 (70) meter sprints.
Rest 1:00
One Minute:
Run 120 (Scale Distance 80 meters) Meters every :30 seconds. You will rest remaining time after completing the sprint interval. You will be running two (2) 120 (80) meter sprints. If you are unable to beat the :30 second time mark continue to turnaround and head back to start line.
Done.
Workout Detail:
We are looking for each athlete to build up to the 100 meter and 120 meter sprints at the end. Keep pushing on each :30 second interval and look for quick recovery. This is a recovery based wod.
Your Pace:
Your pace will be under the :30 second time cap each interval.
Your Score:
We will look to record your fastest time on each distance. There will be four (4) separate scores.
Methodology: Speed Endurance Total Distance: 2320 (1520) Meters
Then, Abs by Allison.
HERO WOD Thursday 7.19.2018 @5:30 pm
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr..
We always like to test our athletes every twelve weeks with an all out TIME TRIAL effort. Well this is the week. If your looking to PR your MILE or get a baseline for the next cycle of CFE, come join us this week.
WODS for the WEEK of 7.8.2018
Monday Short Interval 7.9.2018 5:30 pm
400m time trial
Workout Description:
400 Meter Time Trial.
THEN, recover and commence into an additional Endurance WOD with some grip training to boot.
“GRIP and GO”
You must carry your Kettlebells with you at all times in between transitions from Double Unders to ROW to ASSAULT BIKE to SKI ERG and of course the Farmers Carry.
40 Double Unders (Scale with 60 singles) We will start Double Unders on the platforms on the West Side of the gym.
400 Meter Row
30 Cals on Assault Bike
30 Calories Ski Erg
200 Meters Farmers Carry 70/55 lb (Two Kettlebells down the ramp to the 200 meter turnaround and back to the finish line) If you drop the Kettlebells to the ground at any time you must do 10 Air Squats.
200 meter Sprint.
Done.
Workout Detail:
Pretty simple this week, run as fast as you can for a sustained max effort pace for 400 meters.
Your Pace:
Max Effort.
Your Score:
You will score only the 400 meter time trial for time.
Methodology: Speed Total Distance: 400 Meters =.25 miles.
Thursday Long Interval 7.12.18 5:30 pm
mile time trial
Workout Description:
1600 Meter Time Trial, recover and you will end the class with an abs session as selected by coach that week.
Workout Detail:
Pretty simple this week, run as fast as you can for a sustained max effort pace for 1600 meters.
Your Pace:
Max Effort.
Your Score:
You will score the 1600 meter time trial.
Methodology: Speed Total Distance: 1600 Meters =1.00 Mile
Darnell, praying for a successful surgery and complete healing for you! We miss you so much and cannot wait for you to be back! Stay strong! You got this! –Melissa Blankenship
Darnell, our thoughts and prayers are with you…get well soon. We miss you! –Jerry and Julie Stewart
Darnell, First, I love that you have kept your sense of humor; you definitely do need a better photo on the fund site. 🙂 Secondly, you got this friend. You live your life with self-consciousness which will see you through this. An exceptional man once wrote, “Sometimes, the longest way around is the shortest way home.” We love you! –Sandy Frye
Darnell, sending positive thoughts your way. You know I love ya!! –Laura Evans
Hi Darnell!! Derek and I are sending our love to you!! We are your biggest cheerleaders for a full and speedy recovery…but you don’t wanna see Derek in a skirt. 😉 We will keep you in our prayers for a flawless surgery and full recovery! See your pretty face soon. We miss you! Love you lots! –Derek and Summer Rund
Darnell, we still have to race when you get out. Praying for you. –Nick Delamora
Darnell, we look forward to seeing your joyful face back at the gym ASAP! Praying faithfully for your complete healing and recovery! –Jen C, BRice, and Allison
This Week’s WODs
Short Interval (M 5:30pm):“Sparkler”
1 x 400m, rest 60 seconds
2 x 300m w/ 100m walk between reps
Rest 3:00
1 x 400m, rest 60 seconds
3 x 200m w/ 100m walk between reps
Rest 3:00
1 x 400m, rest 60 seconds
4 x 100m w/ 100m walk between reps
WOD Notes: Manage your rest well; be prepared to meet your pace for each interval
WOD Pace: Use your 1-mile PR pace
Methodology: VO2 Max Total Distance: 2800m Scoring: WOD is for total time
Long Interval (T 5:30pm): “Biscuit”
>Minutes 0-5:00
800m run (*note: scale to 6:00 if your 400m run hits 4:00 or above)
Pace for the 800m distance: add 60 seconds to your mile PR (i.e. if your 1-mile PR pace is 6:40, pace the 800 on a 7:40 mile)
>Minutes 5:00-8:00
400m run at 1-mile PR pace
>Minutes 8:00-10:00
200m run at your 1-mile PR GOAL pace, followed by a 200m walk
After 200m walk, give yourself a 10-second setup at start line, then GO!!!
Repeat the above sequence TWO more times.
Three rounds total.
WOD Notes: Restart your watches to zero at the beginning of each round. Also, bring your watch. 🙂
Methodology: Biscuit/BRice Threshold 🙂 Total Distance: Scoring: Score each of three rounds separately
Hop to it… #HOA2018 Team Registration was this weekend. Don’t miss the 10 Year Anniversary of @hoacompetition this September 28-30th at The Springfield EXPO Center in @downtownsgf 🤘🏽🇺🇸🏋🏻♀️
As we get closer to HOA please check out the endurance class schedule and get into a class to gain that edge for HOA.
WODS for the Week of 6.24.2018
Monday Short Interval (5:30 pm) 6.25.2018
special sauce
Workout Description:
5 SETS:
300m at FAST pace (Mile PR Pace)
100m at easy recovery pace
100m at FAST pace or better (Below Mile PR pace)
100m at easy recovery pace
No rest between reps, 4:00 rest between rounds
Workout Detail:
This should be a good challenge and focus on hitting your paces and work on the recovery.
Your Pace:
The pace for this workout should be at your Mile PR pace or below minus the recovery jogs.
Your Score:
The workout will have five separately scored rounds.
Methodology: V02 Max Total Distance: 3000m=1.86 miles
Thursday Long Interval (5:30 pm) 6.28.2018
aerobic capacity track wod
Workout Description:
1200m run, 200m slow recovery jog, 400m run
Rest 3:00
1000m run, 200m slow recovery jog, 400m run
Rest 3:00
800m run, 200m slow recovery jog, 400m run
Rest 3:00
600m run, 200m slow recovery jog, 400m run
Workout Detail:
This covers alot of mileage so focus on getting a good recovery jog in between the moderate pace and fast pace intervals.
Your Pace:
Your pace for the 1200/1000/800/600m intervals is your 1-mile PR plus 2 seconds/100m. Your pace for the 400m interval is your 1-mile PR minus 1 second/100m.
Your Score:
You will score for total time.
Methodology: Lactate Threshold Total Distance: 6000m=3.72 miles
