Urban Orienteering Race Re-Cap!

Last weekend, I participated in The Urban Orienteering Race.  It was a no-pressure, really fun, and DIFFERENT kind of race.  There were no T-shirts or prizes.  Just pizza, and bragging rights.   I raced with two fellow Cross Fitters: Kathy Metz and Kara Wallace-Racz.  Plus, over 170 other registered racers.  

We started at 7 p.m. from Fire Station #1 with a map of labeled coordinates (the “Orienteering” part of the race).   As we made it to various points on the map, we had to answer a question that corresponded to the labeled coordinate to score points.  Here is an example of how it worked:  “How many bikes will fit in the bike rack on the outside of this building.”   Also mixed in?  Random trivia, movie quotes, Twilight facts, and audio clues.  All part of the points accumulation system, which would determine the race winners.

Kathy, Kara, and I (Team Honey Badger) started out strong, with a mission of getting as many coordinates as possible within our two hour time limit.  At one point we found The Monroe, a dorm on The MSU campus.  We made friends with Rashed (ra-sheed) outside the dorm.  We also figured out what pizza place was a sponsor at the MSU baseball field (The Pizza House, duh?).  At some point, we had a clue that took us to The Mud Lounge, where we decided it would be best to sit and drink, and answer random trivia questions for bonus points.  

As the watch edged closer to 9 p.m., the race cut-off, Kathy, Kara, and I were too far from Fire Station #1 to make it back.  So, we hitched a ride in a cab.  Not my proudest race moment, but FUN, nonetheless.

Obviously, we didn’t do the race for time, or distance…but several teams sure did.  One team clocked over 7 miles and answered most of the questions.  I talked with a newer runner on that team and said she had never ran over 7 miles in her life!   She added that doing it in this race made her believe that running was not as bad as she thought!

Race director, Eric Johnson, manager of Ultra Max Events (formally The Starting Block), was encouraged by the turnout and suggested that there might be another one in the summer.  Stay tuned for more information on that!

Good job to everyone who tried this race and had miles and miles of fun while racing!  Have a good run!  -KT

Team “Honey Badger” with Rashed!

Team “Guys on a Buffalo and a Gal” having madcrazy fun at the Urban Orienteering race, despite moseying the whole time.  80’s trivia saved the day.

Team “Look for Us in the Middle”, sharing a cookie for bonus points!

WODs for the week of January 30th

Short Interval: 3-5 x 400M, Rest 2:00, hold within 3-5 Sec

C2: 3-5x 500M, Rest 2:00, Hold 3-5sec

Long Interval: 2-4  x1000M, Rest 3:00, hold within 3-5sec

C2: 2-4  X1250M, Rest 3:00, hold  within 3-5sec

Class time reminders: Mon/Thurs 5PM and Tues/Thurs 10AM

* Maggie and the 5PM Crew working the rope drills!

Urban Orienteering Race, TONIGHT!

Just wanted to remind everyone of the Urban Orienteering Race tonight!  Check-in is from 6:15-6:45 at Fire Station #1 – 730 E. Grand.

$15/per person race day.

Race Starts at 7 p.m. and with a map teams have 2 hours to find as many marked checkpoints on foot in downtown Springfield.

More info:  UrbanOrienteer.wordpress.com

*Be sure to dress in layers, bring flash lights or head lamps, and something to write with!

Rest and Recovery

By Elizabeth Koch

So, a common question that has come up recently with the start of our endurance group is how to add CFE into your current workout schedule. “So do I do the WOD first, then do endurance group? Should I skip the WOD and just run? Should I run and then do the WOD?”….. You get the point! Before I break it down, allow me to make one point, if I may, as I climb up on my soapbox…QUALITY OVER QUANTITY, LESS IS MORE!!!! I believe strongly in these principles in almost everything that I do, especially when it comes to fitness and nutrition! Keep it smart and simple!

If you follow the Crossfit Endurance page at all, and have read their FAQ section or the About Us section of our blog, you will notice that we suggest you perform your endurance workouts 3+ hours before or after you do your regular CF WOD or let it be your only workout. As in anything you do though you need to approach this rule considering who you are and what your goals are. Why are you coming to the endurance group? Are you training for an upcoming endurance event? Gearing up for the CF Open? Wanting to improve your running form and skill? Or do you just love Kristy, Melissa, Chad and me that much? I agree with the CFE prescription of waiting at least 3 hours before or after a CF WOD to perform your endurance work, but I also understand that life does not always allow us to come to the gym twice a day, or you may not want to come twice a day. Here are my recommendations for rest and recovery when it comes to endurance work:

1. If you are serious about your training and have a specific event you are working towards (½ marathon, marathon, triathlon, serious Games competitor) try your hardest to give your body that recovery it needs so that you can get the most out of each one of your training sessions.  If you want to hit both a CFE WOD and a CF WOD in the same day, aim for one workout in the AM and then the other in the PM. (i.e. hit the 6am WOD in the morning and then swing in for some endurance at 5PM).

2. If you are not used to performing multiple workouts in a day and don’t have a desire to, then don’t! On Mon/Thurs or Tues/Thurs, make Endurance group your only workout.

4. If you can’t or don’t want to recover at least 3+ hours between workouts, then approach one workout in a scaled fashion (i.e. 4pm CF WOD followed by Endurance group at 5, but maybe only perform 6 intervals when the workout is written 6-12 x200). Or you could do the endurance WOD for the day, and only perform the strength portion of the daily WOD if it is written that way.

The point I want you to take away from this is that if you choose to perform two workouts back-to-back, something, somewhere is probably going to give. If you PR your deadlift inside the box, followed by your best Fran time ever, chances are you are going to be feeling it outside during those 800 repeats. The basic principle of Crossfit is constantly varied, functional fitness at high intensity. If you are hitting multiple workouts in a row with little to no recovery between them your ability to maintain high intensity will be compromised thus reducing the effectiveness of your workout and training session. The purpose of the 3+ hours between workouts is to allow your body time to recover and rebuild.

From the CFE site: “We recommend the 3+ hour recovery time set up just for that reason, Recover! These intervals are meant to be done at high intensity. If you do the CFE WOD 10 min after the CFE S&C WOD, we can promise you that your workout will suffer for it. The second wod will not be of the quality and intensity that we would like to see. We do understand that you can only do what your schedule permits, but back to back WODs will not be “As hard as you can go”.”

Happy Running- Elizabeth

Workouts for week of January 23

Short Interval (Monday/Tuesday): 6-12 x 200m, 90 seconds rest.  Maintain times between 3-5 seconds.

(C2: 6-12 x 250m, 90 second rest.  Maintain times between 3-5 seconds).


Long Interval (Thursday): 3-6 x 800m, 2:30 rest.  Maintain times between 3-5 seconds.

(C2: 3-6 x 1000m, 2:00 rest.  Maintain times between 3-5 seconds).


Running form, running drills, and core/ab work as well.