WODS for the Week of 7.15.18: CFE Challenges/Heat Heat Heat/HERO WOD Week/Time Trial Summary/New Poll

CFE Endurance Challenges

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.


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.


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.


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..




WODS for the Week of 7.8.18: TIME TRIAL WEEK!


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.


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  







WODs for the Week of 7/1/18

Coach Darnell…

Image may contain: Darnell 'justcallmePeter' Hardy, smiling, standing and beard

…Get Well, Friend! Love, CFE

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

Image result for i can do all things through christ

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

Related image


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





WODS for the Week of 6.24.2018

Heart of America 2018

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:


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



WODS for Week of 6.17.18

Happy Father’s Day!

CFE wants to wish all the dads out there a great Father’s Day. Thanks to all the dads out there who invest and take time to spend time with their families and children each and every day and selfless service as a dad.

WODS for the Week of 6.17.18

Short Interval Monday (6.17.18) 5:30 pm

bridge workout

Workout Description:

30 minutes

Every three minutes you will perform one max effort bridge repeat (Over/Back). You will rest remaining time. Repeat this cycle for thirty minutes.

32 minutes

SCALED: Every four minutes you will perform one max effort bridge repeat (Over/Back). You will rest remaining time. Repeat this cycle for thirty-two minutes.

Workout Detail:

Try to maintain the same pace on each max effort bridge repeat. Use your recovery time to achieve the maximum effort.

Your Pace:

This is an all out max effort. Try to stay within 3-5 seconds of your interval times.

Your Score:

Record your fastest Bridge Repeat interval time.

Methodology: Speed Endurance Total Meters: Each bridge repeat will be approximately 370 meters.

Long Interval Thursday (6.21.18) 5:30 pm

partner 6k

Workout Description:

Each partner must run each of the following intervals in this order– 300 meters, 400 Meters, 300 meters, 500 meters, 300 meters, 400 meters, 300 meters, 500 meters.  Each partner will take turns (one rests while the other runs). 

Workout Detail:

Focus on recovery and getting rest to complete the intervals.

Your Pace:

Focus on hitting a moderate pace or be within :10-20 seconds of your Mile PR pace.

Your Score:

The score it total time it takes you and your partner to complete the 6K distance.

Methodology: Aerobic Threshold Total Meters: 6000 meters=3.728 miles.







WODS for the Week of 6.10.2018

Congratulations to Crossfit Springfield!

This month please join us in congratulating Crossfit Springfield on ten years of selfless service, and dedication to change lives everyday.  Crossfit Endurance is proud to be a part of this awesome community and hope to continue our path and hope to reach a decade of excellence one day.

Nick Hostler WOD

Great turnout for the Nick Hostler WOD this past Saturday.  One way to find out the heart of person is reflected in those who honor him for his selfless work and dedication to serving others.  I am sure Nick was looking down upon us and smiling knowing we were all doing something that he loved.

Where are Coach Allison and Jenn C?

Coach Allison and Coach Jenn are somewhere traveling the world. Safe travels girls and looking forward to seeing you back at the gym soon. I posted some traveling dog pics, because I know you would like it.

WODS for the Week of 6.10.2018

Short Interval 5:30 pm Monday (6.10.18)

easy always gets fast

Workout Description:

4 x 200 at moderate pace, with 200m easy jog following each interval

Rest 2 min

4 x 300 at moderate pace, with 100m walk following each interval

Rest 2 min

4 x 400 at moderate pace, with :60 sec rest between intervals

Workout Details:

The focus on the workout is to maintain your moderate pace and on all of the intervals.  This isn’t a sprint effort, but working on your moderate paces.

Your Pace:

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

Your Score:

The WOD is for total time.

Methodology: Aerobic Threshold Total Meters: 4800 meters=2.983

HERO WOD Thursday 5:30 pm (6.14.18)

hotshots 19

HERO WOD–“Hotshots 19”

Six rounds for time: 30 air squats, 19 reps power clean 135/95, 7 strict pull-ups, run 400m

*Scaled rounds, reps, or loads as needed*






WODS for the Week of 6.3.2018

Congratulation to Barb and Claudia!

Barb and Claudia completed there first 25K Trail Run Race at the War Eagle Trail Run at Hobbs State Park in Rogers, Arkansas. We are proud of your accomplishment and being awesome.

WODS for the Week of 6.3.2018

Short Interval Monday (6.4.2018) 5:30 pm

2000 meter time trial/abs for days

Workout Description:

2000 Meter Time Trial

Recover with a 800 meter walk. The coach will lead a post recovery cool down and stretching session.


We will conduct a ab session to end the class.

Workout Detail:

The goal is to push your limits with a max effort 2000 meter time trial.

Your Pace:

The pace is all out effort on the 2000 meter time trial.

Methodology: Speed Endurance  Total Distance: 2000 meters

Scoring: You will score for total time.

Long Interval 6.7.2018 (5:30 pm)


Workout Description:

Two X (1000 meter run, 800 meter run, 500 meter run, 300 meter run)

1000 meters at your Mile PR pace +:30 seconds.

200 meter easy jog

800 meters at your Mile PR pace + :24 seconds.

200 meter easy jog

500 meters at your Mile PR pace + :15 seconds.

200 meter walk

300 meter HOT!

200 meter walk.

2:00 minute rest. After the two minute rest, you will complete the above cycle again for time.

Workout Details:

The goal is to control your pace in the first 1000 m. The pace for this will feel easy. However this is a continuous effort from the 1000s to the 500s. That’s 2700 meters. Although the recovery during your 200m jog (slowly as needed) will be important, but the  most important recovery is the 200m walk after the 500s because the 300m pace is fast. After your hot 300, walk the prescribed 200m plus take your 2 minute additional rest between sets, then go get that 2nd round.

Your Pace:

You will calculate your Mile PR pace for the 1000m, 800m, 500m distances. You will add :30 seconds to your 1000m, :24 seconds to your 800m, and :15 seconds  to your 500m.


The goal is to hit your target paces and recover yourself for that hot 300m.  Keep focused on nailing these times. Your 300m pace should be noticeably faster than the others. Focus on your 300m pace to be at or below your Mile PR pace.

Methodology: Lactate Threshold Total Distance: 6800 meters= 4.225 miles

Scoring: You will score TWO separate rounds, not counting the 2:00 rest.


WODS for the Week of 5.27.2018: Happy Memorial Day!

Happy Memorial Day!

Salute to our veterans and service personnel this week who keep us safe and allow us to enjoy our freedoms and privileges.

Memorial Day Murph

Join the Crossfit community tomorrow at Kickapoo High School for the Memorial Day Murph. The WOD will kick off at 9:00 am.  Photo courtesy above from Joe and a Camera.

WODS for the Week of 5.27.2018


There will be no classes at Crossfit Springfield Endurance. Please join us at the Community Murph WOD at Kickapoo High School.

Thursday Long Interval 5.31.2018 5:30 pm

team tosh

Workout Description:

In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Workout Details:

One athlete works at a time. Rest the time it takes partner to complete each interval.

Your Pace:

Focus on your pace and look to go at your MILE PR pace on every interval. Utilize your rest periods effectively.

Methodology:  Speed Endurance     Total Distance:   3600=2.237 miles

Scoring:       WOD is for total time.



WODS for the Week of 5.20.2018

WODS for the Week of 5.20.2018

Short Interval 5.21.2018 5:30 pm


Workout Description:

600m run

3:00 minute rest

500m run

2:30 minute rest

400m run

2:00 minute rest

300m run

1:30 minute rest

200m run

1:00 minute rest

100m run

:30 second rest



Workout Details:

The workout is designed to hit the distances in a pyramid scheme starting with the biggest interval first down to a smaller sprint interval and decreasing rest periods. Focus on recovery and hitting the aggressive pace for this workout.

Your Pace:

All intervals will be at your Mile PR pace or faster. Try to maintain these paces and recover enough to obtain the paces.

Methodology:  Speed Endurance     Total Distance:   2150 meters= 1.30 miles

Scoring:       WOD is for total time.

Long Interval 5.24.2018 5:30 pm

hard charging

Workout Description:

5 Rounds:

400m @ Moderate Pace

100m at easy pace

200m at fast or 2k PR pace

100m at easy pace


Rest 2:00 between rounds

Workout Details:

This workout is structured to provide less rest between reps, disallowing complete recovery between reps. Therefore, you must strive to keep from “red-lining” too early in the round in order to meet your paces throughout the workout.

Your Pace:

Fast pace=2k PR pace or faster; Moderate pace=2k PR pace + 8-10 sec/500m; Sprint pace=you guessed it…max effort!

Methodology:  Lactate Threshold     Total Distance:   4500m = 2.80 miles

Scoring:       WOD is for total time.


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