Short Interval (Mon 5pm, Tues 10AM): 8-10 x 200m w/ 2 min rest, hold each split within 2-3 sec of each other
C2: 8-10 x 250m w/ 2 min rest, hold each split within 2-3 sec of each other
Long Interval (Thurs 10AM, Thurs 5PM): “Newport Beach Crippler” 30 body weight back squats, run 1 mile
C2: “Newport Beach Crippler” 30 body weight back squats, row 2000M
Announcements
1. Happy New Year! What are your endurance goals in the New Year? Post to comments.
2. Urban Orienteering Race coming up 2/1 At Springfield Brew Co.
Proximal Endurance 
Goal this year half – marathon for sure.
Gonna be tough, but us Cross Fit people are a different breed 😉
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You’re gonna kick it’s butt!!!!
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Strong work tonight Brian R. & Adam! Great work on those Row sprints.
Brian: I have no doubt that you have a half marathon in you. Just think how much easier it will be to do without all those Burpees in the middle!
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My goal is to finish the Little Rock full successfully without gut trouble. (Worried about nutrition for my full) race date is 3/3/13
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Really like this (thurs) wod! Struggling with back spasms/cramps so took me a while to loosen up get going.
Ended up squatting at 325#…wish I’d been feeling better, would have loved to done closer to true BW.
Ran the mile, no stops. Didn’t keep time.
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Brian I’m with you on the marathon. Lets find a good one and train. I’m sure that Chad could have us ready in no time!
Came in on this wonderful Thursday morning for some endurance with Jon Fife and Alissa. The body weight back squats were brutal when paired with the mile run. 12:45 RX. Would have liked to have done it under 12:00. Must lose weight!!! 225# was way to heavy for 30 reps.
Thank you KT for always cheering us on.
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Everyone did great with this challenging WOD today. Alissa, Scott, Jon, Steph at 10 a.m.
Scott @225, 12:45 (one-mile run)
Alissa @175, 16:26 (2000 m row)
Steph @ 85, 13:58 (one-mile run)
Jon @325, ran the whole mile without stopping!!! PR!
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