Short Interval (Mon 5pm, Tues 10AM): 20 x 100 meters on 1:00
C2: 20 x 125 meters on 1:00
Long Interval (Thurs 10AM, Thurs 5PM): 3 x 1 Mile with 5:00 Rest
C2: 3 x 1 Mile with 5:00 Rest
Announcements:
1. 1/2 marathon training class 3/ 2 @ 8AM .
2. Crossfit Endurance Trainers Course @ Crossfit of the Ozarks 3/30-3/31- Don’t miss this! Awesome opportunity!
3. 3/9- Gladiator Run
4. 3/16 Sham Rox-15K & 5K
5. 3/23- Pitter Pat 5K and 10K
Proximal Endurance 
Hey everyone! Piiter Pat has a discount of $2 off (not much, but still…) for groups of 10 or more. I’m not sure if you have to all register at the same time or not. I will check in to that. Registration is also $10 off if you register before March 17. Last year CFS came away with a lot of medals and prizes! Let’s make an even bigger showing this year!!
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Since we were going to row anyway, I took advantage of getting off early and met with Karen at 3 to do short intervals:
27,28,27,28,28,28,29,28,29,30,29,29,28,28,30,29,29,30,29,29
Whew!
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Nice, Leslie! (Mobility expert)Chad–question for you. After my tempo run yesterday, my ankles are crazy sore. I’ve never had ankle pain like this after a run. Every single other pain, of course, just not ankles. 😉 Anyway, any mobility you’d suggest to alleviate it? Thank you!
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Short interval on the rower today. All within 30-33 seconds except rounds 18 and 19 (34 sec). I left my hamstrings on the rower, if anyone happens to come across them. Good grief!
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Been inside this week, rowing away! Great work to everyone who did the short intervals on Tuesday. I really liked that workout and plan on doing it often! I personally kept my 125m rows around :28-:29 seconds. I hope others report in!
Today, we had a brave bunch row the 3, 1600m intervals on the rower.
Stacy: 8:12/7:55/7:45
Matt: 9:00/7:47/7:42
Wes: 7:20/7:12/6:35
KT: 7:37/7:18/7:21
Kamille: 8:15/8:08/7:54
Steph: 7:30/7:23/7:27
Melissa: 7:16/7:19/?
Let’s pray for some warmer weather so we can get back outside! I miss it!
Great endurance!
Love!
kt
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