Category Archives: WOD’s

WODs for the Week of 7/23

Another week of hot temps! Are you drinking enough water? Please take the time to watch this video from Max at CFE on hydration.

Short Interval (Mon 5pm, Tues 10AM): ):  6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

C2: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30

 Long Interval (Thurs 10AM, Thurs 5PM):   “Lactate Shuttle”- 1000m rest 2:30, 1200m rest 3:00, 1600m cool down (scale distances as necessary to maintain times around 5:00, 6:00 and 7:00 for each distance written)

C2: “Lactate Shuttle”- 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 8M TT

Announcements:

1. Urban Orienteering Race 8/3/12

2. Tiger Tri- 8/10/12

WODs for the Week of 7/16

The 2012 Crossfit Games opened up this year with a triathlon showing us again how applicable endurance training is to athletes of all disciplines. Have you ever considered doing a triathlon? The Tiger Tri is coming up 8/10/12, a great race for beginners and experienced triathletes.

Short Interval (Mon 5pm, Tues 10AM): ): 5 x 400m with 1:00 rest, 2-3sec faster than last week

C2: 5 x 500m with 1:00 rest, 2-3sec faster than last week

Long Interval (Thurs 10AM, Thurs 5PM):  3 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between

C2: 3 x 1000m @ 2-3 seconds faster pace than last week with 2:00 rest between

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M

Announcements:

1. 7/21/12- Bentley Fund 5K this weekend

WOD’s for the Week of 7/9

Crossfit Springfield’s team The Young and The Rest of Us at the Color Run in Kansas City last weekend. Nice work ladies.

Short Interval (Mon 5pm, Tues 10AM): 400m TT (time trial), rest 5:00, then perform 4 x 400m @ 75% of TT pace with 1:00 rest between

C2: 400m TT, rest 5:00, then perform 4 x 500m @ 75% of TT pace with 1:00 rest between

Long Interval (Thurs 10AM, Thurs 5PM): 800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

C2: 1000m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between

How to calculate 75% of your TT pace: Take your TT time and multiply by .25. Then add that number to your TT time. Figure the min/sec.
Example: 1:17 TT= 77 (seconds) x.25 = 19.25
add 19 (or 20) to the 1:17 time. 96.25 seconds, or 1:36 would be 75%.

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts):  10k TT

Announcements:

1. This is the beginning of a new 8 week training cycle for CFE Springfield. Come out and join us and see what CFE is all about.

2. 7/21/12 Bentley Fund 5K 

3. Crossfit Games this weekend! Check out all the action HERE . Crossfit Springfield’s Cindi Little will be representing in the Masters division, make sure to wish her luck if you see her.

WOD’s for the week of 7/2- CFE Total Week!

Are you ready to put your training to the test this week, see where you are at and establish some PR’s? Its “CFE Total” this week! We have reached the end of a 12 week training cycle and will spend the week seeing  where we are all at before we begin another cycle. On Mon/Tues we will sprint short interval distances (see below) and Thursday we will run a 5k for time to see where we are at. This is a great opportunity for those who have been training with us to test where they are at and an opportunity for those who have been wanting to try CFE out to see where your running times are at. Pictured above is the new CFE PR and Goal Board. As you complete the WOD’s this week either with a class or on your own please write your times up on the board along with your goals for CF/CFE. Your goal is what ever you want it to be, are you training for a race, wanting to improve your running for the WOD’s, wanting to improve your running form and skill etc. Throw up your PR and goals and revisit the board whenever you have set an new PR or achieved one of your goals. Compare times to 4/2/12

Short Interval (Mon 5pm, Tues 10AM): Perform each distance as an all out time trial effort. Rest approx 5 min between each sprint- 2ooM TT, 400M TT, 800M TT, 1mile TT

C2: 250MTT, 500M TT, 1000MTT, 2000M TT

Long Interval (Thurs 10AM, Thurs 5PM): 5K TT

C2: 5K TT

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5k or 10K TT

Announcements:

1. “Endurance Total” this week! Add your times and goals to the PR board

2. Firecracker 5K, 10K, Mile

 

WODS for the Week of 6/25

Short Interval (Mon 5pm, Tues 10AM):  10 x 30 seconds max effort, rest 2:00 between each rep

C2: 10 x 30 seconds max effort, rest 2:00 between each rep

Long Interval (Thurs 10AM, Thurs 5PM):  3-5 x 800m, rest 3:00 between, hold splits within 2-3 seconds

C2: 3-5 x 1000m, rest 3:00 between, hold splits within 2-3 seconds

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts):  10M TT

Announcements:

1. This is the last week of a 12 week training cycle that we have been working through. Next week will be “The Endurance Total”. We will spend a week running time trial (all out efforts) of some of the most common distances we run in CFE to test where you are at in your running abilities. So mark your calendars and don’t miss class next week for “Endurance Total”.

2. Freedom Run of the Ozarks this Saturday 6/30- 5K, 1oK, Half- Marathon

3. Starting this Mon. and cont. every Mon. at 6PM CFS will hold Nutrition Hour from 6-7PM. Click HERE for more details.

WODs for the Week of 5/21

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Congratulations to all of our CFS members who represented this weekend in Chicago at the North Central Regionals. Congrats also to CFS Endurance members who participated in the Joplin 1/2 Marathon this weekend. Way to represent CFE ladies!

LAST CALL FOR T-SHIRTS!!!!!!!!! MONDAY WILL BE THE LAST DAY FOR CFE T-SHIRT ORDERS AND MONEY. PLEASE HAVE YOUR ORDER IN THE ENVELOPE NLT NOON ON MONDAY.

Short Interval (Mon 5pm, Tues 10AM): 10x30sec max effort, Rest 2:00 post distance to comments

C2: 10x30sec max effort, Rest 2:00

Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x 1000m, hold splits within 3-5 seconds, rest 3:00 between each effort

C2: 3-5 x 1200m, hold splits within 3-5 seconds, rest 3:00 between each effort

Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 2miles at 5K TT pace

WOD’s for the Week of 5/14

Alright CFE-Springfield, the t-shirts are ready for order! See the above pic for your choices. You can print your order form off the site by clicking on the following link:  CFE Order Form , or you can find order forms in the back of the gym where we meet for CFE. We will provide an envelope to place your order form and money on the bulletin board next the the white board. Please place cash or check attached to your order form in the envelope. Checks can be made out to Kristy Taylor .  Your orders must be placed no later than Monday May 21st. We will be picking up the envelope Monday morning, no late orders will be accepted. So hurry up and get your CFE shirt and start representing this summer!

Short Interval (Mon 5pm, Tues 10AM): 8x150M with 10sec rest. This workout is intended to replicate a Tabata style workout of 8x20sec of work, 10 sec of rest. These will be all out efforts each time. If done correctly this workout although very short is a tough workout. GO HARD!

C2:   8 x 150M with 10 sec rest

Long Interval (Thurs 10AM, Thurs 5PM): 5x800M hold 3-5sec or foul. Rest 3:00. Foul= 60sec squat hold followed by 25 burpees for time, so there is some big incentive to really work on your pacing. If your intervals are outside of the 3-5 sec window you will perform one round of  the foul following the completion of the WOD.

C2: 5 x 1000m, hold splits within 3-5 seconds or foul, rest 3:00 between efforts. See above for foul.

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5K TT

WOD’s for the Week of 5/7

Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 6-8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m

C2:  500m TT, rest 2:00, then 6-8 x 250m, hold all times within 2-3 seconds, rest 1:45 between each 250m

Long Interval (Thurs 10AM, Thurs 5PM): 300M 1:00 rest, 800M 2:00 rest, 1000M 3:00 rest, 1200M

C2:  1:00 on, 1:00 off, 3:00 on, 2:00 0ff, 4:00 on, 3:00 off, 5:00 on

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5mile TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

WOD’s for the week of 4/30

Here is some great tips from CFE HQ about running on your toes and for those of you who hablo espanol stay tuned for the Spanish translation at the end!

Short Interval (Mon 5pm, Tues 10AM): Short Tosh 3x (100M, 200M, 400M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set. (100m in 20s, rest 20s, 200m in 35s, rest 35s, 400m in 1:30, rest 1:30, etc.)

C2:  Short Tosh 3x(125M, 250M, 500M) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set

Long Interval (Thurs 10AM, Thurs 5PM): 3x1200M TT Rest 4-5min (TT=time trial, these are all out efforts we are not concerned about your consistency with the intervals but rather that you PR your time. If it takes you 3:30 to run the first 1200 then on #2 you should push your self to run a 3:29! Go hard, go fast. TT day should hurt.) Compare times to 3/12/12

C2:  3x1500M TT Rest 4-5 min

Long Run (not coached,  ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 2x2Miles Rest 5-10min hold each effort :30-1:00