Congrats to all Dogwood Participants!

Crossfit Endurance was well represented at Dogwood Canyon 15k race. It was super cold, but they endured and finished strong.  Great job peeps.

HAPPY VETERANS DAY!

We salute our Veterans with a thanks for the decades of tireless service to protect our country and allow us to have our freedoms.  Thanks to all those who have served.

WODS for the week of 11.11.18

Veteran’s Day HERO WOD @5:30 pm (11.12.2018)

bert

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

---

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

---

Scaling
This Hero WOD, like many, is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced by decreasing the reps of each.

Intermediate Option
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

LONG INTERVAL Thursday @5:30 pm (11.15.18)

runday

1600 m Easy

400 m Fast

1600 m Easy

Rest 3:00

1200 m Easy/Moderate

400 m Faster

1200 m Easy/Moderate

Rest 3:00

800 m Moderate

400 m Fastest

800 m Moderate

Done!

Your Pace:

EASY: Conversational Pace or truly a easy pace to allow recovery between runs.

FAST: This is the pace for standard distances as a mile PR pace.  This is the primary pace we utilize for the majority of our runs. It’s ok to go faster than your prescribed pace but only if your able to maintain that pace throughout the WOD. Otherwise, you’ve misjudged and gone out too fast.

MODERATE: This is slower than your mile PR pace. Moderate pace depends on your volume and typically 1-2 seconds/100M slower and so on.  Unless the the volume is significant, and you would add more per 100M.  It also would depend on the variable you are trying to manipulate such as intensity, volume, or recovery. Not Distance.

FASTER: This will fall 3-5 seconds faster than your Mile PR Pace.

FASTEST: This is closer to your 400M PR pace.

Scoring:

This WOD will be for total time.