He tears it up on the lifting platform...
Now Vincent Mhire owns it at CFE with beautiful Pose running form!
Short Interval (Mon 5pm, Tues 10AM): 6-8x200m rest 1:00 hold 2-3 sec (Compare times to 1/23/2012)
C2: 6-8x250m rest 1:00 hold effort 2-3 sec
Long Interval (Thurs 10AM, Thurs 5PM): 2-4 x1Mile rest 5:00 hold 5-10sec……… yep thats right hopefully we have better luck with the weather this week
C2: 2-4 x2000m rest 5:00 hold 5-10sec
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 5K or 10K TT. This weekend is the Pitter Pat 5k and 10K. Checkout our Upcoming Events tab for more info. KT and I will be there, how about you?
****** For all you moms&dads out there…. there is now childcare available during KT’s 10AM Tues/Thurs class so come outside and enjoy the sunshine with us!
Proximal Endurance 
I will be at the Pitter Pat run. I just registered for the 10K.
LikeLike
Awesome Beth, I am planning to run the 10K too!
-Elizabeth
LikeLike
The 5PM crew ran out in front of the gym tonight due to the packed parking lot. Hope you guys enjoyed the hill! We had a big group tonight. Post your times to comments if I did not get them from you.
Andy 36 35 35 35 35 35 35 33
Kim 51 53 52 56 63
Cameron 31 33 35 40 40 40
Shanna 39 42 44 45 45 43 42 43
Rhonda 41 45 51 52 54 54
Brian 42 36 40 38 41 33
Jason 39 34 39 34 39 33
Leslie – 44 46 41 45 41 47 40
Abby 44 38 45 41 49 45
Karen 61 58 64 55 63 63 64 55
Maggie 58 52 60 55 61 59 62 64
Beth 52 47 50 46 48 53
LikeLike
Endurance peeps….. check out who made the CFE main site page!!
http://www.crossfitendurance.com/blog/1/post/211
LikeLike
Good 10 am class this morning!
Jenny: 48/49/48/47/46/45/47/45
Natosha: 39/42/43/42/47/41/41/42/41
James: 1:07/1:01/:58/1:03/1:06/1:20
Cindy: 53/49/50/48/47/55/54
Lisa: 48/46/48/47/48/47/55/54
Julie: 1:20/1:20/-/-/1:15/1:19/-/-
Vincent: 38/39/34/-/30/22/18/20/38
Caroline: 1:07/1:05/-/-/1:03/1:06/1:09/1:03
I stayed after:
KT: 43/44/44/44/44/43/44/45
LikeLike
Beautiful evening for some mile repeats! Everyone did great. Afterwards we spent some time mobilizing with the lacrosse balls with Chad. Today was the last day of a 12 week cycle that we have just completed. Stay tuned next week for some benchmark woorkouts to see how your training is progressing.
Troy 6:28 6:30 6:35 6:35
Brian T 10:24 8:30 9:05 9:26
Cameron 6:32 7:09
Brian R 7:24 7:53
Jason 7:12 7:24
Abby 7:59 8:30
Beth 8:42 8:57 9:06 9:09
Kim 10:00 10:05 10:30
Karen 10:24 11:30 11:15
Angie 11:29 12:35
LikeLike
10 a.m. Thursday Class! 1-mile repeats with 5:00 rest in between:
Rana: 7:55/7:56/-/-
Natosha 8:05/7:40/-/-
Melissa: 7:28/7:38/-/-
Leslie: 8:35/8:10*/8:16/-
Dan: 8:20/7:47/7:52/7:45
*Denotes a PR!!
Great job everyone!!!
Good luck to everyone racing this weekend!!!!
LikeLike