WODs for the Week of 9/10/17

Never Forget

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This Week’s WODs

*Cycle T/Week 11 of 12* 

Short Interval (Monday 5:30pm):  “Hard or Easy”

2 x 300m at moderate pace

1 x 800m at easy pace

2 x 400m at moderate pace

1 x 800 at easy pace

2 x 500m at moderate pace

1 x 800m at easy pace

2 x 600m at moderate pace

Rest 1:00 between all reps

WOD Notes:  This WOD has two paces. You will pick the easy pace that will allow you to hit all  your moderate finishing times. Your moderate pace target should be about 4 sec/100m slower than your 1-mile PR time.

RX Plus: Target your easy pace at 4 sec/100m slower than your moderate pace.

Methodology:    Aerobic Threshold    Total Distance:    6000m    Scoring:    WOD is for total time

Long Interval (Thurs 5:30pm):   HERO WOD Thursday–“Emily”

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.
Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.
Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Announcements

  1. Coach BRice has some WOD surprises (and more) coming your way!! Stay tuned…

  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

 

 

 

 

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WODs for the Week of 9/3/17

CFE Athletes in Full-On BeastMode this Weekend!!

Teve Boehmer WINS the Forrest Gump Half Marathon in Reeds Spring!!!

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Summer and Barb…Crush “One Track Minds” at Two Rivers!

Congratulations!!!  #highfive

This Week’s WODs

*Cycle T/Week 10 of 12* 

Short Interval (NO CLASS–Happy Labor Day!):  “Valkyrie…The Aftermath”

25 jumping jacks for time.

WOD Notes:  You’re welcome.

Methodology:    I’m not really sure.   Total Distance:    None, if you’re doing it right.     Scoring:    WOD is for total time

Or??? Here’s an alternative WOD:  “Group Trail Run at Two Rivers”

WOD Notes:  Monday, Sept. 4th  0700  @Two Rivers Bike Park, Highlandville. Approximately 6.5 miles–organized by Sandy! 🙂

Long Interval (Thurs 5:30pm):   “Damary”

3 x 500m at moderate pace, rest 50 seconds between reps

Rest 4:00

5 x 100m at VERY fast pace, rest 20 seconds between reps

Rest 4:00

3 x 400m at moderate pace, rest 40 seconds between reps

Rest 4:00

5 x 100m at VERY fast pace, rest 20 seconds between reps

Rest 4:00

3 x 300m at moderate pace, rest 30 seconds between reps

WOD Notes:    Pacing as follows…

500s=Mile PR plus 5 seconds     400s=Mile PR plus 4 seconds     300s=Mile PR plus 3 seconds     100s=400m PR

Methodology:      Lactate Threshold     Total Distance:     4600m      Scoring:    Score each interval set separately, do not include 4:00 rest periods

#falliscoming  #dressaccordingly #sarahsharp 🙂

Announcements

  1. Coach BRice has some WOD surprises (and more) coming your way!! Stay tuned…

  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 8/27/17

We Have a Question. Going into HOA and/or Dogwood…How’s Your Mental Game??

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Let’s Find Out. 

This Week’s WODs

*Cycle T/Week 9 of 12* 

Short Interval (Mon 5:30pm):  “Bound and Determined”

Part One:  Hill repeats–Coach’s Choice

Part Two:  6 SETS

25 ft of max distance Broad Jump, immediately into 200m run at 98% effort (to retain form)

WOD Notes:    Rebounding on the broad jumps is OK; course distances will be marked accordingly. This WOD is all fast-twitch development–on the hill and the back lot, both.

Methodology:    Speed/Strength Endurance     Total Distance:    1200m + hill repeats   Scoring:    Score Part Two only, for total time (including rests)

Long Interval (Thurs 5:30pm):   “Valkyrie”  (WOD Credit Taylor Drescher)

1-HOUR Time Cap:

400m Run

20 burpees

400m Run

19 burpees

400m Run

18 burpees

400m Run…

Continue to descend all the way to 1 burpee. 🙂

WOD Notes:    This WOD is all mental. Can you beat the clock?

WOD Pacing:  The 400m pacing is 1-mile PR + 5-6 seconds/100m

Methodology:    Aerobic Threshold    Total Distance:     8000m      Scoring:     WOD is for total time if finished, and for completed work if not.

Announcements

  1. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 8/20/17

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This Week’s WODs

*Cycle T/Week 8 of 12* 

Short Interval (Mon 5:30pm):  “GeriatRX”

Run 500m at 1-mile PR pace, rest 3:00

200m SPRINT, rest 3:00

400m at 1-mile PR pace, rest 3:00

150m SPRINT, rest 3:00

300m at 1-mile PR pace, rest 3:00

100m SPRINT

WOD Notes:    Sprints are all-out efforts. Manage your rest well!

Methodology:    VO2 Max     Total Distance:    1650m      Scoring:    WOD is for total time

Long Interval (Thurs 5:30pm):   “Lizzy Dizzy”

2 Sets:
800m at moderate pace, rest 45 seconds
200m at fast pace, rest 90 seconds
600m at moderate pace, rest 45 seconds
200m at fast pace, rest 90 seconds
400m at moderate pace, rest 45 seconds
200m at fast pace, rest 3:00

WOD Notes:    The focus for this WOD are the 200m intervals.

WOD Pacing:  Target your 200s to your 1-mile PR pace; moderate intervals should run 2 seconds/100m slower than your mile PR pace.

Methodology:     Lactate Threshold     Total Distance:      4800m       Scoring:     WOD is for total time

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Announcements

  1. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 8/13/17

More Pics from our CFE Summer Workshop!

This Week’s WODs

*Cycle T/Week 7 of 12* 

Short Interval (Mon 5:30pm):  “Three Amigos”

3 SETS:

800m, 400m, 200m with 3:00 rest between reps

5:00 rest between sets

WOD Notes:    800m run is at your mile PR pace PLUS 20 seconds. 400m run is at your mile PR pace. 200m run is at your mile PR pace MINUS 10 seconds.

Methodology:      Lactate Threshold      Total Distance:      4200m        Scoring:     Score each set separately

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday  “The Seven”

7 RFT:

7 Handstand push-ups

7 Thrusters 135/95

7 Knees to Elbows

7 Deadlift 245/165

7 Burpees

7 KB Swings 70/55

7 Pull-ups

Announcements

  1. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 8/6/17

Our First Ever CFE Summer Workshop was a HUGE Success!!!

Thank you SO much to each and every one of you who joined us! 

BRice leads the CFE Summer Workshop group through a series of drills…

#knowledge bombs #onwardandupward #bettereveryday

This Week’s WODs

*Cycle T/Week 6 of 12* 

Short Interval (Mon 5:30pm):  “Kiss and Tell”

5 Rounds:

3 Deadlift 225/185

6 Box Jumps 30/24 with step down

12 Jumping Feet Tuck (heels hit your backside) with a 3/4 squat for explosive/ballistic effect

200m MAX EFFORT SPRINT

24 easy recovery air squats

Rest 4:00 between rounds

WOD Notes:    This WOD is meant to be EXPLOSIVE and FAST. It incorporates ballistic and plyometric movements coupled with aggressive sprinting, to recruit fast twitch muscle fibers. Immediately after you’ve completed the 200m sprint, begin the easy recovery squats. Pick a steady, easy recovery pace and use the squats to work out the lactic acid that’s built up in your legs from the ballistics and sprinting. Then, focus on FULL recovery during those 4 minutes of rest, so you can be ready to tackle that next round at 100%!

Methodology:    Speed/Strength Endurance      Total Distance:      1000m        Scoring:     Score each of five rounds separately (for time)

Long Interval (Thurs 5:30pm):   “Inaugural” (WOD Credit:  Elizabeth Koch)

5 x 500m run, 100m walk

Rest 90 seconds

4 x 400m run, 100m walk

Rest 90 seconds

3 x 300m run, 100m walk

WOD Notes:    Perform each interval set with just 100m walk in between reps. Rest 90 seconds between sets. During the 100m walk, focus on bringing your breathing under control, clearing the fatigue from your legs, and being ready to accelerate right into the next interval once you cross the 100m return mark.

WOD Pacing:  Intervals will be paced off your 1-mile PR time. As the volume builds during this workout and the fatigue begins to set in–work to hold your paces.

Methodology:    Aerobic Threshold      Total Distance:      5000m        Scoring:     WOD is for total time

Beautiful Taylor finishing up a condensed version of VO2 Max WOD “Molasses” at Sunday’s CFE Summer Workshop…

Announcements

  1. If you attended this weekend’s CFE Summer Workshop, and still need an accurate fatigue factor…contact one of us via FB or in person at the gym, and we’ll help you! Be sure you’re operating from current and accurate time trial results!

  2. Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

WODs for the Week of 7/30/17

ANNOUNCING…CrossFit Springfield’s CFE Summer Workshop!

Sunday, August 6th 

12pm-4pm

CFS Back Lot

We are SO excited to spend the afternoon with you! Join CFE Coaches Jen C, BRice, and Allison for a super-fun and informative half-day…full of all sorts of drills, science, and training strategy to take your endurance game to the next level! 

Come READY to work out (more than once), and leave here prepared to tackle your next big goal–whether it be HOA, Dogwood Canyon, or that elusive ‘RX’ you’ve been chasing–with a bigger, stronger engine!

Sample Topics

  • Running mechanics and efficiency/POSE method/cadence and pacing–check yo’self, ‘fore you wreck yo’self! 
  • BRice’s saucy **NEW** Benchmark Endurance WOD–“Tres, Dos, Uno!”
  • Aerobic Capacity and determining your Fatigue Factor–why does your engine fail you?
  • Test a WOD tailored specifically for your weaknesses–let’s FIX you!
  • Baseline training and competitive edge–dialing in for the very best from each athlete!
  • Time Trial Testing–you didn’t think we’d let you escape without it, did you???

We’re excited to show you what the Back Lot’s all about (spoiler–it’s not just running)! 😉

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This Week’s WODs

*Cycle T/Week 5 of 12* 

Short Interval (Mon 5:30pm):  “Special Sauce”

5 SETS:

300m at FAST pace

100m at easy recovery pace

100m at MAX SPRINT effort pace

100m at easy recovery pace

No rest between reps, 4:00 rest between rounds

WOD Notes:    FAST pace means “very fast” and should be 1-2 sec/100m faster than your 1-mile PR for the 300m distance. The “max sprint” effort should be…you guessed it…at max effort. 🙂

Methodology:     VO2 Max      Total Distance:      3000m        Scoring:     Score each of the 5 MAX EFFORT 100m sprints separately. Use your watches to time your 300m distance (for gaging purposes), then reset them during your first recovery run, so they’re all set to time your sprints!

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Long Interval (Thurs 5:30pm):   “Jet Setting”

Part ONE

3 x 1 mile at moderate pace with 1:00 rest between reps

Rest 5:00, then…

Part TWO

5 x 60m sprints w/ 240m slow recovery jog between reps, plus an additional 30 seconds of rest between reps

Workout Details:  For Part ONE, the goal is to run by feel, and only look at your watch after you finish each 1 mile interval. Your finishing times for all three intervals should be within 15 seconds of one another! For Part TWO, sprint 60m out from the start line, then jog the rest of the way (240m) to the end of the parking lot (the old 300m turnaround). Rest there another 30 seconds, then sprint back the other direction for the next rep.

Methodology:     Lactate Threshold      Total Distance:       6300m       Scoring:     Part ONE–score each of your 1 mile intervals separately. Part TWO–don’t score. Just go fast, then go slow, rest 60 seconds, then go again.

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Announcements

  1. EXCITING NEWS!!! As a result of his strong showing in the CrossFit Open earlier this year, our very own Coach BRice has been invited to compete in the LA 2017 WORLD Police & Fire Games, August 13-15! In order to qualify, he needed to finish at least Top 10 in the WORLD under his service category (Law Enforcement age 45-49)! BRice!!!! We are SO PROUD of you!!! 🙂

    #mastersrule #masterslifeonlockdown #2legit2quit #onwardandupward 

  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 7/23/17

Is Your Team Ready?

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This Week’s WODs

*Cycle T/Week 4 of 12* 

Short Interval (Mon 5:30pm):  “Twinz”

3 SETS:

8 x 100m with 45 seconds rest between reps

4:00 rest between sets

 

WOD Notes:    Your pace for all of the 100m intervals should be slower than your 400 PR time, but faster than your 1-mile PR time.

Methodology:      VO2 Max       Total Distance:       2400m        Scoring:     Score three separate rounds for time

Long Interval (Thurs 5:30pm):   “Options”

2 x 3000m

5:00 rest between reps

 

Workout Details:  500m FAST, 500m slow, 400m FAST, 400m slow, 300m FAST, 300m slow, 200m FAST, 200m slow, 100m FAST, 100m slow.

Methodology:      Aerobic Threshold        Total Distance:      6000m         Scoring:     Score each 3000m interval separately

We Can Help. 

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Photo Credit:  Metcon Photos

Announcements

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

WODs for the Week of 7/16/17

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Pretty Girls Sandy and Laura take on Girls on the Run 10K!

Way to go, girlies!!!

This Week’s WODs

*Cycle T/Week 3 of 12* 

Short Interval (Mon 5:30pm):  “Burner”

8 SETS:

200m at moderate pace

200m SPRINT

400m easy recovery jog

WOD Notes:    Aim to keep your moderate pace consistent, and utilize your recovery jogs to regain control of your breathing following the sprint. There should be three distinct and notable change between each of the three paces.

Methodology:      Aerobic Threshold         Total Distance:      6400m          Scoring:     WOD is for total time

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Long Interval (Thurs 5:30pm):   HERO WOD Thursday!  “Helton”

3 Rounds for Time:

800m Run

30 DB Squat Cleans (50/35)

30 burpees

Image result for access to health 5K springfield RACE ALERT!!!  Access to Health 5K!!!

Saturday, July 22nd in Springfield! Register HERE, and ask our pal Chelsea Houser for details!!

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Announcements

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.

 

 

WODs for the Week of 7/9/17

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This Week’s WODs

*Cycle T/Week 2 of 12* 

Short Interval (Mon 5:30pm):  “Enough”

500m at 1-mile PR pace

200m SPRINT

400m at 1-mile PR pace

150m SPRINT

300m at 1-mile PR pace

100m SPRINT

Rest 3:00 between all reps

WOD Notes:    Stick to those mile-PR paces, because this one is all about the sprints. The sprints should be all-out efforts, for the entire distance. Manage your rest time wisely–stay upright, keep moving, and stretch.

Methodology:     VO2 Max        Total Distance:     1650m      Scoring:       WOD is for total time

Long Interval (Thurs 5:30pm):   “Popsicles”

Part 1:  3 x 600m, rest 1:30 between reps

Rest 4:00

Part 2:  3 x 200m, rest 1:30 between reps

Rest 4:00

Part 3:  3 x 500m, rest 1:30 between reps

Rest 4:00

Part 4:  3 x 200m, rest 1:30 between reps

WOD Pacing:  600m=4 seconds/100m slower than your 1-mile PR pace; 200m=8 seconds/100m slower than your 400m PR pace; 500m=2 seconds/100m slower than your 1-mile PR pace; 200m=4 seconds/100m slower than your 400m PR pace

EXAMPLE:  1-mile PR 8:00     400m PR 1:30

600=2:58 + 24 seconds= 3:22      200=45 sec + 16 seconds=1:01       500=2:29 + 10 seconds=2:39      200=45 secs + 8 seconds=53 sec

WOD Notes:  PLEASE figure your paces BEFORE class! And bring your watches!! Or NO popsicles!!! 🙂

Methodology:        Lactate Threshold        Total Distance:       4500m        Scoring:      Time each rep, for each part, separately (i.e. 600m x 3 scores, 200m x 3 scores, etc.). You’ll end up with a total time for each distance (parts 1-4).

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Announcements

 

  1. Stay tuned for details on our CFE 1/2 day summer workshop…hosted by your coaches!! 🙂

  2. ‘Like’ our Facebook page, ‘CrossFit Running’ for the latest updates, blog postings, and information.