WODS for the Week of 5.24.20

Memorial Day Murph!

We will not be having our normally schedule class tomorrow but invite you to join us at CrossFit Springfield for Memorial Day Murph! Gym hours are from 7am to 11am.  Hope to see everyone there.


Thursday May 28th @5:30 pm


dogwood bridge

From the base of the Kansas Expwy Footbridge…

4 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

1 x 800m at 10 seconds slower than your 800m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. Rest 1:00.

2 x 400m at 10 seconds slower than your 400m PR pace. Rest 30 seconds after each interval.

1 x over and back bridge repeat at challenging but sustainable pace. DONE!

Total Distance:     Who knows?? 🙂                Scoring:  WOD is for total time

WOD Notes–Run (away from the bridge) 200m out, then 200m back (400m), and twice for the 800m. Your coach will mark the turnaround point with a cone. Your focus should be on staying just below that lactate threshold throughout this WOD. The rest times are relatively short, so manage your rest time well–breathe and recover!

 

WODS for the Week of 5.17.20

Welcome Graham Smitham to CFE!

We want to welcome Graham as our newest Crossfit Springfield Endurance coach! Graham has been a proponent of our programming and has been a consistent participant in our classes through the years. We are excited to have Graham join our group and we are certain the community will embrace him with open arms.


Guess Who’s Back?

We are looking forward to running again outside at our normally schedule class times of Monday/Thursday night at 5:30 pm.

Come join us out on the back lot for a great week of programming, friendship and community.


Short Interval Monday 5.18.20 @5:30 pm


runaway train

Thirty-Three Minute Running Clock:

0:00 - 6:00

400m Run (Fast Pace)

100 m Jog

300 m Run (Fast Pace)

6:00 - 12:00

400m Run (Fast Pace)

100m Jog

300m Run (Fast Pace)

12:00 - 17:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

17:00 - 22:00

300 meter run (Fast Pace)

150m Recovery Jog

150 Meter Sprint.

22:00 - 26:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 Meter Sprint

26:00 - 30:00

200 meter Run (Fast Pace)

100m Recovery Jog

100 meter Sprint

30:00 - 33:00

Shuttle run to the 25 meter mark and back; 50 meter mark and back; 75 meter mark and back; and finally 100 meter mark and back.


Thursday Long Interval 5.21.20 @5:30 pm


homework

1×1000 meter jog; rest :60 seconds;

2x500m; rest :60 seconds between each effort;

1x800m jog, rest :60 seconds;

2x400m; rest :60 seconds between each effort;

1x600m jog; rest :60 seconds;

2x300m; rest :60 seconds between each effort;

1x400m jog, rest :60 seconds;

2x200m, rest :60 seconds between each effort.

Done.

We last ran this the week of 3.11.2018 for reference. All runs will be at a moderate pace minus the jogs.

 

 

WODS for the Week of 5.10.20

Happy Mothers Day!

Happy Mothers Day to all of the awesome moms out there. Our community at Crossfit Springfield is well represented with strong moms in the gym. They are also strong in family bonds, faith, friendships, and selflessness in raising kids.  This week when you get a chance thank a mom at the gym this week.

three peat

Workout #1: Short Interval


Three Rounds: 

100m Run (Fast Pace)

100m Walk

200m Run (Fast Pace)

200m Jog

300m Run (Fast Pace)

Rest :60

300m Run (Run Faster than previous 300m run)

Rest 3:00 Between Rounds


Workout #2: Long Interval


2000 Meter Run Time Trial

This will be much the same premise as the Mile Time Trial. Find a consistent pace and push yourself.  Focus on your 400m splits and go for it.

 

 

WODS for week of 5.3.20

HAPPY BIRTHDAY J!

 

Happy Birthday J. We can’t wait to be back at the gym again and looking forward to moving forward and pushing through the obstacles put in front of us. Your leadership and servant attitude gives us hope of moving forward and blazing the path to bigger and better things.


Warm Up /Routine

Suggested Warm Up prior to our weekly programming.

  1. Leg Swings Side to Side then Front to Back. Perform 20-30 swings per leg.
  2. Calf Stretch against wall, rig, curb.
  3. Over the Hurdle – Knee over hurdle. Chest up, Focus on heel to toe movement.
  4. Knee to Chest
  5. Figure Four – grab bottom of foot, pull up ankle to chest. Alternate feet for 1-2 second pause.
  6. Lunge- Don’t Arch Back; push palm in air for additional stretch.
  7. Lunge with Torso Twist.
  8. Toe Touch- Toe up grab with opposite hand.
  9. Soldier Kick – Kick opposite foot to hand.
  10. High Knees
  11. Butt Kickers
  12. One Leg High Knee Skip – Pull Same Leg in a high knee fashion. Pull leg, stutter step, Pull leg so on.
  13. Toes Out Walk
  14. Toes In Walk
  15. Walk on Heels
  16. Walk on Toes
  17. Run 30 meters x2 Jog
  18. Run 40 meters x2 Jog
  19. Run 50 meters x2 Jog to Run
  20. Run 100 meters x2 Run at fast as your legs will let you.

rammalammalamma

Short Interval Work: 5.4.2020


Thirty Six Minute Running Clock:

Every four (4) minutes each athlete will run 400 meters. Push a fast pace (Mile PR pace). Try to stay within a 3-5 second window +/- of your intervals.

Additional options:

Run 300 meters within the time cap.

Run 2:00 minutes and rest 2:00 minutes.

You will score nine rounds individually.


Long Interval Work: 5.7.2020


Mile Time Trial.

This will be established a CFE Benchmark WOD.  This is a good time to establish your MILE PR Pace, regardless of the time.  Once you establish your MILE PR pace, then we can help you lower that time.

Perform a ten to fifteen minute warm up prior to running your time trial.  Refer to above stretching routine.

Focus on staying within your mile pace and push when needed. Each person is different when it comes to running for a time trial. Find your rhythm and go for it.

For those who ran a mile last week, compare your times from last week.

Hints to running a fast mile time trial:

  1.  Run Fast
  2. No distractions like ear buds or phone in the hand.
  3. Find someone to partner up with to push your pace.
  4. Focus on your 400 meter splits. This will give you a good indication of your pace.
  5. Keep Moving and Go Hard.

 

 

 

 

WODS for Week of 4.26.20

WODS for the Week of 4.26.2020

Crossfit Endurance Class is Hard!


WODS for the Week of 4.26.2020


WOD #1:

enokburpees

Back by popular demand.

It’s not 200 burpees, but there is alot of them.

Ten Rounds:

Run 200 meters then perform 2 burpees.

(After each additional 200m interval you will add two (2) burpees)

So the progression will be:

200 m run,  2 Burpees,

200 m run, 4 Burpees,

200m run, 6 Burpees,

200m run, 8 Burpees,

200m run, 10 burpees,

200 m run, 12 burpees,

200m run, 14 burpees,

200m run, 16 burpees,

200 m run, 18 burpees,

200 m run, 20 burpees.

You will be running a total of 2000m and 110 burpees.


suck me sideways

WOD #2:

3x600m Moderate Pace run;

Moderate pace will be generally :02/:03 seconds per 100m ran. For the 600 meter runs you will be :12 to :18 seconds slower than your Mile PR pace for the 600m run.

1:00 rest between 600m intervals.

4:00 minute rest in between rounds.

This will be a intensive longer workout if your looking to get in your miles this workout. The estimated mileage will 3.35 miles.

WODS for the Week of 4.19.20

Keep Moving!

We would like say thanks for all of our great athletes who continue to work out and enjoy our programming. Keep moving and we will get through this together.


WODS for the Week of 4.19.20


This week we will be incorporating different run intervals since the last few weeks we been getting our legs ready with 100, 200, 300, 400, 800, 1000 runs, etc.


WOD 1:

pyramid revisted

Workout Description:

Three Rounds:

(Maintain 3-5 seconds +/- on your intervals)

500m run Fast Pace

:90 second rest

400m run Fast Pace

1:15 rest

300m run Fast Pace

1:00 minute rest

200m run Fast Pace

:45 second rest

100m run Sprint

2 minutes B/T rounds.


WOD 2:

what a time to be alive II

Workout Description:

1600m run

3:00 minute rest

600m Fast Pace (Mile PR pace)

3:00 minute rest

1200m run

3:00 minute rest.

400 meter Fast Pace (Mile PR Pace or faster)

3:00 minute rest

600 m run

3:00 minute rest

200m Fast Pace (Mile PR pace or faster)

 

WODS for the Week of 4.12.20

Happy Easter to all the PEEPS!


WOD 1:

Light Jog up to 400 to 500 meters.

Warm Up and Stretch hips, hamstrings, calves, etc. 

Twenty Minute Running Clock. 

Every minute on the minute.

Run 100 meters within the :60 second time cap or run :25 to :30 seconds with the focus on hitting the same distance each interval.  Rest remaining time.

Goal is to hit the 100 meter mark. If you are struggling to hit the 100 meter mark at any time within the time cap, then run the time capacity of :25 to :30 seconds.

Just keep moving.


HERO WOD

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

 

 

 

 

 

WODS for the Week of 4.5.20

CFE at Home.

Here are our workouts for this week.

We are still trying to maintain and get our legs back into shape.

Also with these running or regular workouts, its important to get warmed up and properly stretched out. Don’t just do a couple of stretches and then hit these high intensity workouts.

Below is one of the best warm up routines you can do before a WOD or running intervals.

Warm Up with Chris Hinshaw:

If you notice, some of these techniques are utilized during our warmups.

 

WOD 1:

4-8 400 meter runs.

Hold 3-5 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

2:00 minute rest between intervals.

Goal is four intervals. If you want a further challenge and additional work, then advance up to 8 intervals.

WOD 2:

2-4 1000 meter runs.

Hold 3-5 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

3:00 minute rest between intervals.

Goal is two intervals. If you want a further challenge and additional work, then advance up to 4 intervals.

Enjoy your runs this week.

WODS for Week of 3.29.20

CFE at Home.

Here are our workouts for this week.

WOD 1:

6-10 300 meter runs.

Hold 2-3 seconds on each interval.

This will be at a fast pace (Mile PR Pace)

2:00 minute rest between intervals.

Goal is six intervals. If you want a further challenge and additional work, then advance up to 10 intervals.

WOD 2:

4-6 800 meter runs.

This will be at a moderate to fast pace.

3:00 minute rest between intervals.

Goal is four intervals. If you want a further challenge and additional work, then advance up to 6 intervals.

Enjoy your runs this week.

WODS for the Week of 3.22.20

Never Quit!

Leadership can be defined with personal accolades or accomplishments. What happens when a leader is faced with adversity?  Do they recoil? Give Up?

A leader gives confidence to everyone we will endure and conquer. A leader encourages and loves his community with all of his heart.  A leader recognizes a community is a sum of all it’s parts.  A leader demonstrates and reflects his faith in God.

During these adverse times, we can choose to back down as a community, or press on.

I choose to press on.

Philippians 3:13-14 (NLT)

13 No, dear brothers and sisters, I have not achieved it,[a] but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, 14 I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.


WODS for the Week of 3.22.20


This a bit of a change in our programming and we won’t be meeting at our regular times. During this time, we will continue to program running workouts that you can perform on your own time during the week.  We hope to jump on the bandwagon and make this a joint effort with our awesome gym at Crossfit Springfield.

Workout #1:

12×200 meters = .125 miles or 12x :50 second run.

Rest :60 seconds between intervals.

I would recommend marking your meters if your able too or run :50 seconds.

If your running meters, focus on hitting the same pace each interval.

If your doing the :50 second interval, focus on hitting the same distance each time.

Workout #2:

4 Sets:

Run 400 meters or :90 seconds at a fast pace

Rest 1:00

Run 300 meters or :45 seconds at a fast pace.

Rest 1:00

Run 200 meters or :60 seconds at a fast pace.

Rest 1:00

Run 50 meters or :15 second sprint.

Walk or rest 3:00 minutes between sets.

Fast Pace=Mile PR pace.

These workouts can be ran in the prescribed meters or in a time capacity.

We don’t want to complicate or make this an exact science, but find an area to run and mark your meters or run in the time caps.

 

Keep Moving!