WODS for the Week of 11.24.2019 Happy Thanksgiving!

Happy Thanksgiving!

CrossFit Springfield is excited to bring back the 4th Annual 5K Gone BIRD, the CFS Original 5K Gone Bad wod, executed in a fun, family oriented group workout on Thanksgiving morning!

We are teaming up with the H.A.Y. Foundation again to donate to their cause in honor of Landon Potts, the son of Chance and Sherry Potts. For more information on the H.A.Y. Foundation visit their website at http://www.thehayfoundation.com/.

5K Gone Bird will be an exciting wod that consists of 5 – 1000m runs with Crossfit movements in between each run. This will be a non-competitive, non-judged event. It will be fun and scalable for all types of athletes! Doors open at 7:30am. We will start the first heat promptly at 8am. You may start anytime after 8am but all athletes will need to be finished by 10am as the gym will close at that time.

So before you stuff your face full of turkey and pumpkin pie, bring your family and friends to CrossFit Springfield to enjoy a fun workout and honor a very special cause. All ages welcome and open to the public.

A $10 donation is suggested for each athlete but is not required.

Facebook Page:

https://www.facebook.com/events/689123978278914/


WODS for the Week of 11.24.2019


Due to the Thanksgiving Holiday we will be having only our normally scheduled class on Monday night at 5:30 pm. We encourage you to join us on Thanksgiving day for 5k Gone Bird.


Monday 11.25.2019 @5:30 pm


CFE 2k Gone Bird!

For those peeps going out of town we are going to do a variation of 5k Gone Bird. Come join us.

Ten Rounds

4 Burpees over Bumper Plate.

6 Hand Release Push Ups

8 Thrusters w/Bumper Plate 45/25lbs

10 Ground to Overhead w/Bumper Plate 45/25lbs

12 Overhead Alternate Lunges w/Bumper Plate 45/25lbs (L1/R2 and so on)

20 Double Unders (Scale with 30 singles)

200 m run.

For total Time.

We will also be taking donations for the Hay Foundation. A ten dollar donation is suggested.


Thanksgiving Day 11.28.2019


5K Gone Bird.

Doors open at 7:30 am. The wod will begin promptly at 8:00 am. All athletes will need to be finished by 10:00 am. Then go eat some turkey.

 

 

 

 

 

 

 

WODS for the Week of 11.17.19

WODDYS 2019!

Get ready for The 2019 CrossFit Springfield WODDYS! Our biggest party of the year is Saturday, Dec. 7th from 7:00pm – 11:00pm

What to expect:

•7:00-8:00pm Red Carpet & SELFIE BOOTH 🤳 : Mix and Mingle Cocktail Hour with Heavy Appetizers
•Announcement of the 2019 Will Thompson NEVER QUIT Award
•Live DJ (DJ CEO)
•Dancing
•Bring your own drinks 🍹
•Come one, come all! Open seating👌🏽.
•The WODDYS are a celebration of our community and all those who have been impacted by our mission.
•Open invite to all members, former members, and non-members.
•Cocktail Attire/Dress to impress.
•Tix $20 each available by commenting below, sign up at the front desk of CFS or email admin@crossfit-springfield.com. (Wodify will be billed unless otherwise specified) ❤️🏆🖤

#CFS #WODDYS2019


We also are still taking donations for the Turkey Gone Bad race on Thanksgiving Day!

Please see the link below if you choose to make online donations also:

http://www.thehayfoundation.com/donate.html


WODS for the Week of 11.17.19


Long Interval Monday 11.18.19 @5:30 pm


i was a rowing

Two Sets:

Row and Run Workout

Set 1:

6 minutes row at Easy Pace. Recover jog to start line.

500 m Run at Faster Pace than a Mile PR pace.

Jog back to Rower.

4 minute row at Easy pace.

300 m Run at Fastest Pace.

2 minute row easy pace.

100 m Run Max Effort.

Rest 2:00

Set 2:

400 m row Max Effort.

200 m recovery Jog.

800 m row Max Effort.

400 m Recovery jog.

1200 m row Max Effort.

Done.

Your score will be total time to complete the row and running.


Short Interval Thursday 11.21.19 @5:30 pm


tick tick tick tick tock


Twenty Four Minute Running Clock:

Six Minute Clock:

400 m Fast Pace.

Rest :60 seconds

400 m Fast Pace.

Rest remaining time.

Eight Minute Clock:

EMOM

Run 100 meters.

Ten Minute Clock:

Each athlete has ten minutes to complete the sequence of runs in any order they choose. You must go to the turnaround mark each time.

50 m run

100 m run

200m run

300 m run

400 m run

500 m run.

Your score will be the time it takes you to complete the last ten minute increment.

 

WODS for the Week of 11.10.19

Veterans Day!

We would like to thank veterans this week for their sacrifices in defending our freedoms.  We will be doing a Veteran’s Day WOD for our monthly HERO WOD this Monday at 5:30 pm.   Come join us.

Dogwood Success!

Another year and as always fantastic results and fun.


WODS for the Week of 11.10.19


Monday Short Interval 11.11.19 @5:30 pm


CFE veterans day wod

Veterans Day (originally known as Armistice Day) is a federal holiday in the United States observed annually on November 11, for honoring military veterans, that is, persons who have served in the United States Armed Forces (and were discharged under conditions other than dishonorable)  It coincides with other holidays including Armistice Day and Remembrance Day which are celebrated in other countries that mark the anniversary of the end of World War I. Major hostilities of World War I were formally ended at the 11th hour of the 11th day of the 11th month of 1918, when the Armistice with Germany went into effect. At the urging of major U.S. veteran organizations, Armistice Day was renamed Veterans Day in 1954.

Veterans Day is distinct from Memorial Day, a U.S. public holiday in May. Veterans Day celebrates the service of all U.S. military veterans, while Memorial Day honors those who have died while in military service.

Partner WOD

(Partition Reps as needed amongst each pair)

Veterans Day occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918 that signaled the end of World War I, known as Armistice Day.

Eleven Rounds: (11th hour)

11 DB Push Ups (11th day)

11 Devils Press 40/25 DB (11th month)

19 Cals Ski Erg (1918 year)

18 Burpee Pull Ups (1918 year)

This wod will be for total time.


Thursday Long Interval 11.14.19 @5:30 pm


biscuit plus

Minute 0:00 to 10:00

One Mile Run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 10:00 to 15:00

800 m run Moderate Pace.

Minute 15:00 to 18:00

400 Meter Run Fast Pace.

Minute 18:00 to 20:00

200 Meter Run Fast Pace.

Minute 20:00 to 22:00

200 Meter Run Fast Pace.

Minute 22:00 to 25:00

400 Meter Run Fast Pace.

Minute 25:00 to 30:00

800 Meter Run Moderate Pace.

Minute 30:00 to 40:00

One Mile Run within the time cap.

Done.

You will score your 400 m runs and 200 m runs for four separate scores.

 

 

 

 

WODS for the Week of 11.3.19

H. A. Y Foundation November Fundraiser!

The gym will be releasing details soon about the Turkey Gone Bad 5k run on Thanksgiving.  In years past, money has been raised for The H.A.Y. foundation.  We are looking to challenge our CFE athletes this month to help us raise money for this great cause.

During each class, we will have a bucket or container for donations during the month of November, leading up to Thanksgiving Day.  Any donations will be accepted no matter how big or small. Based on research, it looks like $500 dollars helps sponsor one child. So this month our challenge is to raise enough to fund one child.


WODS for the Week of 11.3.19


Short Interval Monday 11.4.19 @5:30 pm


easy does it

5 Sets

200 m Easy pace;

400 m Fast pace;

100 m Easy pace;

200 m Fast pace.

Rest 2:00 minutes between sets.

Workout Detail:

Goal during the 400m fast pace interval is to get finishing time equal to or faster than the finishing time of your 200 m easy pace interval. The goal during the 200m fast pace interval is to get a finishing time equal to or faster than the finishing time of your 100m easy pace interval.  Fast pace is equal to your mile PR pace. Easy pace runs will be equal to your fast pace intervals.

Your Score:

Total Time for all five sets.

Total:

4500 meters.


Thursday Long Interval 11.7.19 @5:30 pm


biscuit plus

Minute 0:00 to 10:00

One Mile Run. Once you complete run, rest remaining time. The pace will be determined by each athlete.

Minute 10:00 to 15:00

800 m run Moderate Pace.

Minute 15:00 to 18:00

400 Meter Run Fast Pace.

Minute 18:00 to 20:00

200 Meter Run Fast Pace.

Minute 20:00 to 22:00

200 Meter Run Fast Pace.

Minute 22:00 to 25:00

400 Meter Run Fast Pace.

Minute 25:00 to 30:00

800 Meter Run Moderate Pace.

Minute 30:00 to 40:00

One Mile Run within the time cap.

Done.

If the weather is not cooperating then we will perform an Assault Bike WOD or the above wod with a rower or ski erg. This decision will be made by the coach and based on availability of equipment.

Alternate Indoor Assault Bike WOD.

Assault BIke Workout:

Part 1:

Twenty Minute Time Cap.

6 Sets:

:90 seconds at Fast Pace. Goal is to hit 12 to 10 calories.

:90 seconds at Easy pace.  Goal is to hit 6 to 5 calories.

After each set, rest and reset your bike.

Details: Goal during the 90 seconds easy pace interval is to get half (50%) the calories you accumulated during the :90 second fast pace interval.

Example: If you get 14 calories in :90 seconds, then your easy pace you should get at least 7 calories.  Repeat this sequence in the six sets.

Rest 3:00 before starting Part 2.

Part 2:

Fifteen Minute Time Cap.

6 Sets:

:60 seconds Fast Pace. Goal is to hit 10 to 8 calories.

:60 seconds Easy Pace. Goal is to hit 5 to 3 calories.

After each set, reset your bike for each set.

Details: Goal during the :60 seconds fast pace interval is to get double (2x) the calories you accumulated during the :60 seconds easy pace interval.

Total Workout Time: 30 minutes. There will be a 38 minute overall time clock.

 

 

 

 

WODS for the Week of 10.17.19

Happy Halloween!

This week we will be having a Halloween WOD, so we are encouraging everyone to dress up if you want for our Monday class. There will be no class on Thursday so everyone can enjoy the night with there kids and hand out candy.


Monday Short Interval 10.28.19 @5:30 pm


whatchamacallit

Thirty Two Minute Running Clock:

Every four minutes each athlete will run a 600 meter run. Your goal is to run the meters within the time cap. You will rest the remaining time until the next interval.

There will be a total of eight (8) intervals.

If your up against the time cap or not getting sufficient rest then scale down to 500 to 400 meters per interval.

Your Focus:

The goal is to run the prescribed distance within the time frame. The pace will be determined by each athlete.

Your Score:

You will record one score. Please record your slowest time interval.

 

 

 

WODS for the Week of 10.20.19

October Breast Cancer Awareness Month!

This month we are focusing on another campaign and will be honoring another form of hero.  Our monthly HERO wod will be in honor of Breast Cancer Awareness and the heroes who have battled and survived breast cancer.

Be sure to check out our weekly wods for more details. We are also encouraging our athletes to wear pink during our weekly programming.  Never Give Up.


WODS for the Week of 10.20.19


Monday Short Interval 10.21.19 @5:30 pm


threeball

Three Rounds:

150 m Sprint

150m Easy Jog/Walk

300m Fast

:30 second rest

300m Easy to Moderate.

:30 second rest

300m Fast

150m Easy Jog/Walk

150 m Sprint.

Rest 3:00 minutes.

Workout Focus:

The focus will be to hit your 300M fast intervals.

Your Score:

Total Time for all three rounds.

Your Pace:

Easy= Slow pace to aid recovery.

Moderate= :02 to :03 seconds slower per 100m. This will range from :06 – :09 seconds slower than your MILE PR pace.

Fast= Mile PR pace or faster.

Sprint= As fast as you can maintain for entire duration.

Total Distance:

4500 meters


HERO WOD Thursday Long Interval 10.24.19 @5:30 pm


pink

We will be doing a long interval run for Breast Cancer Awareness Month.

The course will start at the normal CFE start line. We will run to the 400m turnaround mark and then across street and then commence over the bridge down the path to S. Fort Avenue. Once we reach S. Fort, the runners will turnaround and commence back over the bridge and down the path to Nathaniel Greene Park.  You will run around lake and then back out of the park.  The race path will continue southbound on S. Austin Ave towards W. Woodland St. Hang a left at W. Woodland St. towards the gym. You will continue down W. Woodland St. all the way back to the gym.  Hang a left towards the gym and downhill stretch back to CFE start line. The coaches will better explain the route on day of the WOD. Take a look at the technical diagram of the run course.

Be sure to wear pink this week during our WODS.

WODS for the Week of 10.13.19

Fall Weather is upon us!

This week there will be some great weather to come out and join us for some bridge work and we will attempt to repeat a workout from last week.  Looking forward to a great week.


Monday Short Interval 10.14.19 @5:30 pm


hitched

Thirty Minute Time Cap.

You and a partner will perform bridge repeats over and back for a thirty minute time cap.  Each pair will run over and back holding a rope together. After each bridge repeat, each pair will rest :30 seconds together, then repeat.

Total Score:

This will be the total amount of repeats each pair achieves in the time cap. Each time  a pair runs over and back will be considered one rep or interval/repeat.


Thursday Long Interval 10.17.19


pace it, pace it real good

Coach Warm Up and Pose Running Drills,

Then,

4 sets

Each set you will run

800 meter run (Moderate)/100 m Walk;

400 meter run (Moderate-Fast)/100 m Walk;

200 meter run (Fast).

Rest 3:00 minutes.

Your focus will be on hitting your 200 meter pace each time.

Example:

800 meter run moderate pace based on 8:00 Mile PR pace= 3:58 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 4:14 to 4:22.

400 meter run moderate/fast pace based on 8:00 Mile PR pace= 1:59 pace. Your goal is between :02-:03 seconds per 100 m. Your pace will be 1:59 to 2:11.

200 meter run fast pace based on 8:00 Mile PR pace= :59. Your goal is :59 or below.

Focus: You will try to hit your paces each set. Focus primarily on hitting the moderate paces. Don’t go faster than your supposed to. The 200 m runs hit below your MILE PR pace each time. This is scored separately, so you will know where your paces are each set.

Distance: 6400 meters.

Score: Score each set separately.

Never Give Up