Fatigued and Precise

Jun 17th, 2015

Category: CrossFit

Fatigued and Precise

joel

CrossFit Southie Endurance starts TOMORROW!
Do you ever find yourself sucking wind during long endurance workouts? Or slowing down during the running portion of any WOD? Are you a dedicated runner looking to improve your running technique and speed? Or are you interested in getting out of your comfort zone and training for your first race? If you answered “yes” to any of these questions, the new CrossFit Southie Endurance class is probably for you!

We’re very excited to bring back our Endurance class! The CrossFit Endurance philosophy promotes power and speed over distance and volume in endurance training. The goal of the program is to increase power and speed while decreasing recovery time, reducing injury, and promoting sustainability over time. This type of training can be applied to any type of classic endurance event: 5K race, marathon, triathalon, biking, swimming, etc. However, the benefits of this style of training will also make you a better CrossFitter in general.

The CrossFit Southie Endurance Program will be held on Thursday nights at 6pm and Sundays at 9am. Sessions will be 60-75 minutes and will include a warm up, running technique drills, followed by a running interval workout. There will also be short lectures on relevant endurance topics during some sessions, along with video feedback and instruction. The classes will be led by a team of very skilled and qualified endurance athletes who will be familiar faces to all of you: Sebastian Buhaley, Petra Sankari and Brett Fiorovanti. All three are dedicated CrossFitters but also very accomplished runners with years of experience coaching and running themselves. We’re very excited for them to share their knowledge with you and make you all better, stronger and faster athletes.

CFS Endurance will begin TOMORROW Thursday, June 18 at 6pm. We are kicking things off with a complimentary 8-week session open to everyone leading up to a 5K race. That’s right… free for everyone! These classes will not count against your weekly class total for the first 8 weeks. We recommend that you attend as many sessions as possible during the 8 weeks to take advantage of the videos, lectures, and running drills each week. Get pumped to get fitter and faster, and hopefully run your fastest 5K yet!

Just to recap the details:
What: CrossFit Southie Endurance Program
When: Thursdays at 6pm and Sundays at 9am.
Start Date: Tomorrow!
Where: CrossFit Southie
Who: Everyone!

Test
Max Consecutive
Double Unders

WOD
3 Rounds
In 3 Minutes Complete
400m Run
Then AMRAP
Pull-ups
Rest 1 Minute
In 3 Minutes Complete
400m Run
Then AMRAP
Double Unders
Rest 1 Minute

Level 2- 300m Run
Level 1- 200m Run

Score= Total Dubs & Total pull-ups

*If 400m takes you longer than 2 minutes, scale the run

Ca$hout
30 Sit-ups
2 Minute Plank
20 Sit-ups
1 Minute Plank
10 Sit-ups

DISCUSSION 23 Comments

  1. Joel 06/18/2015 at 12:00 pm

    DU Test: Worked on the skill with Ham and Trevor – they will come soon!
    WOD: 134 (74 pull-ups, did 20 attempts/round, 400’s were between 1:40 and 2:05)

  2. KB 06/18/2015 at 1:22 am

    Dub test 3 – wod did all singles didn’t keep count did 30 kipping pull ups Love when beretta reminds me that my goal is to get fit not worry about my scores
    Felt bad when he announced that he knew 2 of us only showed up to class because Christinia was supposed to coach
    Felt less sorry for him and quickly put him on the shit list once I found out it was him who posted that picture of my buddy Joel 🙂

  3. Trevor Crean 06/17/2015 at 11:14 pm

    Dubs: 81
    WOD: 276 BT (69 : 207)

  4. Sam Gifford 06/17/2015 at 7:01 pm

    DUs: 137
    WOD: 48 C2B butterflies, 248 Dubs (I think my 400s were about 2:20 each #Dadbod)
    Cashout: 30 GHD, 3 legless rope climbs, 20 + 2, 10 + 1

  5. Jule 06/17/2015 at 6:19 pm

    DU Test: 195
    WOD: 59 Pullups, 214 Double Unders: 273 Total

  6. Petra 06/17/2015 at 2:37 pm

    DUBs: 28 (46 in WOD). Didn’t do these for so long that now it feels like I’m starting from zero again. 🙁

    WOD: 237 (60/177)

  7. Nick Alonso 06/17/2015 at 2:05 pm

    DU Test: 28 (getting there)
    WOD: 63/90 = 153

  8. melstec 06/17/2015 at 1:47 pm

    DUB test: 53 on my first attempt, got a gnarly whip and wimped out
    WOD: 175
    I was tired, cranky, and brought barely anything to the table except tight calves and a slow pace. Tomorrow is a new day!

  9. Mike Quigley 06/17/2015 at 1:38 pm

    DU test – 265
    WOD – 294 with regular butterfly pull-ups

  10. Brian M. Maser 06/17/2015 at 1:37 pm

    Test: 79
    Wod: 230
    Cash: GHD and legless: 30-2-20-1
    Bench w/ Harvard: 225x4x2

  11. Morgan 06/17/2015 at 1:28 pm

    I decided I am going to start posting.
    Dubs: 147
    Wod: 353 Rx
    Cash out – 30 GHD 2min plank 20 sit ups 1 min plank 10 sit ups
    Wod was a good one! I was dead after. Think I am still sweating – good look at the office.

  12. Alec 06/17/2015 at 12:46 pm

    Goose- I had to look up who KC and JoJo were. I concur they’re pretty awesome. “Tell Me It’s Real” is a classic.

  13. Frawls 06/17/2015 at 12:45 pm

    Max Dubs: 110
    WOD: 65/214 = 279 Rx (butterfly coming around)
    Cash out: 30 GHD 2 min plank 20 GHD 1 min plank 10 GHD

  14. Kurt Brumme 06/17/2015 at 12:16 pm

    Test: 110
    WOD: 62/220=282 Rx
    Cash out: combo of sit-ups and GHDs, 1 legless rope climb between rounds

  15. goose 06/17/2015 at 12:02 pm

    who doesn’t like KC & JoJo?

  16. Marc Piccuirro 06/17/2015 at 12:00 pm

    Dubs test: 119
    WOD: 328, first time soing butterfly CTBs in a WOD. May not have been pretty but I was happy with them.
    Cash out: GHD/legless 15/1,10/1,10/1,10/1,10/1