WODs for the Week of 1/25

 It’s Bring-a-Friend to CFE Week!

CFE Ronessa

Have a CFS friend who’s on the fence about CFE, or has mentioned wanting to try it–but not sure if they’re “runner enough” to do it? Bring ’em! Now is the perfect time to fine tune endurance with the Open right around the corner!

This Week’s WODs 

Short Interval (Mon 5pm/Tues 10am): 6 x 400 with 90 seconds rest between efforts

C2: 6 x 500m Row with 90 seconds rest between efforts

Long Interval (Thurs 10am/5pm): 21 Deadlifts (225/155), Run 900 Meters, 15 Deadlifts (225/155), Run 1500 Meters, 9 Deadlifts (225/155), Run 2100 Meters

C2: 21 Deadlifts (225/155), Row 900 Meters, 15 Deadlifts (225/155), Row 1500 Meters, 9 Deadlifts (225/155), Row 2100 Meters

Mobility Focus: “High Hamstring Pain and Trigger Points”–Kelly Starrett

CFE NOLA Amy Jerry

Congratulations, Amy and Jerry! 2015 NOLA Half Marathon!

Announcements:

1. Training for a Spring half marathon? You should ideally be training NOW! Coordinate with others via our CrossFit Running Facebook page–its always more fun to run with a friend! Email Jen C if you’re still needing a training plan. jencochran72@gmail.com

2.  Please…without fail…sign in to Wodify when you attend Endurance class. The owners rely on this information to track attendance, determine resources needed, etc. THIS IS VERY IMPORTANT! Your coaches will help to assure you’re all signed in! While you’re at it…

3. Don’t forget to record your times/performance in Wodify! This is imperative if you’re to track your progress over time. Wodify makes it SO easy! Remember…you should denote your performance as “Rx’d” IF you have completed the WOD exactly as written, including having completed all rounds, held the prescribed intervals (i.e. 3-5 seconds), and rested the prescribed time between intervals. This is a group that really push one another–so don’t lead your pals astray and post all crazy! 🙂

4.  Like our Facebook page, “CrossFit Running”, for up-to-the-minute information and updates!

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