Sarah, Stephen, and Coach Allison hit perfect strides during last week’s short interval. Great job, runners!
This Week’s WODs
Short Interval (Mon 5pm/Tues 10am): 20 x 100 with 60 seconds rest between efforts
C2: 20 x 125 with 60 seconds rest between efforts
Long Interval (Thurs 10am/5pm): 800, Rest 2 Minutes, 1000, Rest 3 Minutes, 1200, Rest 3 Minutes, 1000, Rest 2 minutes, 800
C2: 800m Row, Rest 2 Minutes, 1000m Row, Rest 3 Minutes, 1200m Row, Rest 3 Minutes, 1000m Row, Rest 2 minutes, 800m Row
Mobility Focus: “Runners’ Shoulders” with Kelly Starrett and Brian MacKenzie
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!
Proximal Endurance 