Interested in attending a CFE Seminar?

CrossFit Springfield is being considered as a hosting site for a CrossFit Endurance Seminar.  They would like to have at least 20 attendees.  If you are interested in attending the 2-day seminar, please let me know here, or email me at:  The cost is $595 per person, and you do not have to be CrossFit Level 1 certified or even be a CrossFitter.  It is open to anyone. Thanks!  – kt

Thursday, 10 a.m./5 p.m. C2 Times

Worked on the rowers this morning because of the weather!

2 x 1000m with 3 minute rest in between efforts.

Mark: 3:38.3/3:54.1

Leslie: 4:25.1/4:34.8

Josh: 3:49.8/3:45.3

Sam: 5:10.9/2:16(500)

Finished up class with some windmills!  10-9-8-7-6-5-4-3-2-1 on each side.

Nice work everyone!!

Thanks to Melissa and Chad for covering tonight while Elizabeth is in Hawaii!

Post your times!

Great start to CFE this week everyone!  Elizabeth and Chad said Monday’s 5 p.m. group had around 30 people.  We had 7 at 10 a.m. this morning.  Way to really start strong!  We will try our best to read off your times, but it may become logistically difficult to do so.  We would encourage you would bring your own watch, stop-watch, phone with a stopwatch app, etc. and/or a journal to keep track of your own interval times.  You may want to look back and gauge your progress over the course of the 12-week cycle.

Times for 10 a.m. class on 1/10/12 in seconds.


Emily – 40, 46, 46, 52, 51, 46

Stephanie – 41, 44, 45, 49, 49, 45

Jill – 38, 40, 43, 49, 49, 44

Sherry – 36, 40, 40, 51, 48, 46

Cory – 28, 31, 32, 35, 39, 36

Justin – 39, 31, 33, 34, 36, 36

Mark – 29, 34, 36, 39, 41, 39

Here’s a still shot of Jill’s running form…”figure 4!”

Welcome to Endurance Group!

Welcome endurance athletes to 2012, and the kick off of Crossfit Springfield’s Endurance Group!!!  We are super excited to add endurance training to CFS class offerings.  We will kick things off Monday, January 9, at 5 p.m.  Please meet back by the rowers in the “endurance corner” of the gym.  Dress warm, and try to avoid wearing too much black as it gets dark at 5:30.  Below are the workouts for week one of endurance group.  If you are unable to make any of the offered times please use our facebook page to seek out other runners to do the workouts with.  I will also post a C2 workout in addition to the long and short interval workouts for those athletes who prefer to stay inside on colder days and have their butt kicked on the rower.  Class will start off with a short warm-up run, running drills to help improve our running form, the endurance WOD for the day, and 10-15 minutes of mobility work or core work.  Please explore the “About Us”, “Class Info”, and “Coaches” tabs above for info about the endurance group.  Post any questions to comments.  We will utilize this blog for weekly workouts, upcoming events, videos and info on pose running.  Please continue to use the “crossfit running” facebook page to communicate and encourage each other.  If you are not already friends with us on facebook use the link to the right to join us on facebook.  Looking forward to seeing all of you!

Short Interval: 6-12 x200m w/ 2 min rest between

C2: 6-12 x250m w/2 min rest

Long Interval: 2-5x800m w/ 3 min rest between

C2: 2-5x 1000m w 3min rest between

CrossFit Endurance Kicks Off January 9, 2012

Mondays and Thursdays: Elizabeth Koch at 5 p.m.

Tuesdays and Thursdays:  Kristy Taylor at 10 a.m.

We will follow the CFE (CrossFit Endurance) 12 week cycle doing short interval and long interval speed work.  We will also talk about “pose” running, practice with running drills and round out the class with core or mobility work after our running.  More info to come!