RX THE WOD

I was reading the Olympic issue of Time Magazine and there was an interesting article about fitness and rowing as being one of the toughest sports.

Some of the hardest sports they identified were the ones we do in Crossfit, like weightlifting, gymnastics, sprinting and rowing.

I can imagine doing the Olympics Crossfit style… You show up and then they let you know which 7 sports everyone will be judged in? That would be the ultimate test of fitness. Wait, I think that is called the CrossFit Games…

I’m in Cincinnati/Kentucky for a couple of days for meetings and I’m very impressed by this great town. Easy to stay paleo with barbecue restaurants everywhere.

Skill
CFE drills
Burgener drills
WOD
– 50 thrusters 95 lbs
every minute 5 burpees
[3:38 and 15 burpees]
Double Unders: 200 [4,200 of 10,000]

I had the good fortune of having Stu Mittleman as a coach for a while over a decade ago when I first flirted with long distance running. Stu gave many great insights about nutrition and visualization beyond running that started coming back to me in the CF Endurance training we just had. Nagging injuries and massive time investment into running deterred me from long events after a while. What CFE started to bring back this weekend with the focus on proper running mechanics and anaerobic (CrossFit) vs aerobic (endless running) mindset is the promise of just getting up and going for a long long run when the moment so inspires us… Of course bad habits won’t change in a weekend so 6 weeks of additional drills await, but it is already clear that this will likely be the most transformational training CrossFit offered me to date.
WOD
– Lots of CFE skill drills
– 300 double unders (4,000 of 10,000)

Coming to the CrossFit Endurance certification was probably the best decision I could make about running since standing up as a toddler. If you think about it, we never properly learn how to run well. I did have marathon training when I logged the mandatory 40-60 miles a week to keep in training for a race – but it was all volume and very little technique. What CF Endurance created is a fantastic program to get us back to the basics and start enjoying long runs again without injuries and also without the endless miles of training. As a bonus, the Cert is conducted at the Police Academy in Charlotte so we get to work out with the city’s finest in a great training environment and extreme humidity.
Great group of close to 30 of us here from local boxes and also Boston, Atlanta and S.C.
Beyond what seemed like endless drills into technique, the coaches did grace us with a great WOD in the end. Yes, it involved running and burpees for extra credit…
CFE Team WOD
As many rounds as possible in 12 minutes
3 person teams, 1 runs, 1 rests, 1 does burpees
–  400m run
– burpees
[Team: 194 burpees]
200 double unders (3,700 of 10,000)