11.12.12 "Randy"

November 11, 2012

Hey There CFB gladiators,
I just got back from the CrossFit Endurance Seminar and learned a lot. You will be seeing lots of POSE running drills in our warm ups the next few weeks. Great stuff to make running easy and efficient. You will also start to see Endurance WODs of the week. These are for our Endurance Sport Athletes, the triathletes and the runners. These Extra WODs can also be used if endurance is your weakness. There will be more information about how and when to use these WODs. In the next few weeks I will also be putting together an Endurance Team or class. Where we can meet at least once a week and train together. If you have more interest in Endurance training, triathlon training or marathon training post it.

Veterans Day!!!
Today we honor our Veterans! Without them we would not be FREE to WOD!!! Thank you to all our Veterans and active military!!!


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty.

Randy
Lurong Challenge #1
75 Power Snatches (75,55)

Scaled
75 Power Snatches (55,35)

Strength
Overhead Squat
3-3-3-3-3-3
To be done after the WOD

Endurance WODs of the Week
SHORT INTERVAL
Run: 8 x 300m, recover 1:00, hold within 2-3 seconds
Row: 8 x 375m, recover 1:00, hold within 2-3 seconds

LONG INTERVAL
Run: 3-6 x 1200m, 2:00-3:00 recovery, hold within 3-5 seconds
Row: 3-6 x 1500m, 2:00-3:00 recovery, hold within 3-5 seconds

Pick one or two of these Endurance WODs this week if Endurance is your Sport or your weakness.

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  1. St. Hell Reply

    Got to get more serious and diligent about my WOD.

  2. CC Engine Reply

    Great stuff for everyone coach JC!!
    And Saint Hell you’re awesome! Yeah so get to work biarch! 0h crap I’m speaking French again! Lol!
    Seriously I want to try and find time to workout more and work on specific things more! Need to set some goals myself and also watch my diet a little better! 😉

  3. Andrea :) Reply

    I’m definitely interested in the endurance wods/ team. I want to run another half in may.

  4. Hercules Reply

    Great running wood’s I love these, just not getting “hold” 2-3

    • Andrea Reply

      Hal, I think you are supposed to try to keep each running interval within 2-3 seconds of the rest. So if the first 300 takes you 1:15 you need to try to stay between 1:15 and 1:18 for the remaining 7.

  5. JesC Reply

    I am Definitely interested in this Endurance Training!!!

  6. Shan Reply

    I would love more endurance training.

  7. Mark Reply

    Randy 6:54
    Definitely interested in the endurance wods
    Happy Veterans Day to all CFB Vets…. Thank you for your service..

  8. RoYourBoat Reply

    I’d like to be able to run a half in 2013 at some point so Endurance WODs would be great.

    6:40@35
    OH Squats @35

  9. TRex Reply

    Randy 6:56 – 8:49 was my time in September! Enjoyed the pose running this morning. Taper week going into my marathon this Sunday, but looking forward to adding the Endurance WODs into my workouts next week!

  10. CC Engine Reply

    Thank you Papa Don and others for your service. But mostly thank you haha for Jason who we had while we were in the Marines. And now we hv beautiful Jackson & Sonia!! ( And yes Jessica so happy to have you and Brian, Shazia and Devin too!) HVD day!!! 🙂

  11. Page Lockhart Reply

    For the vets: 5 rnd of 30 burpee pullups
    2 mile run. ..! Aaahhhh crazy.. By the 8th
    Mile I was hurtin’ but the least I can do
    On Vetrans Day. Loved seein everyone
    Out there running!! Yeah JC bring it on!!
    2:38:15 for the Nator. Some other brave
    CFB ‘ers were out there !!

  12. Page Lockhart Reply

    Anxious to hear how the others did ..!
    Go Elaine, Jenn, Ryan, and JC…
    Still at it when I left. .!

  13. JC Reply

    Hal: Hold between 2-3 secs means that you have to pace each run so that your times for each round are within 2-3 sec. That means do not go balls out and run :30sec 300 then :40sec 300 and down from there. That being said it still should be High Intensity but maybe 90-95%.

  14. JC Reply

    Thanks Elaine an Jen and Ryan for sucking me in for the Hero WOD.
    I’m glad I had to teach at 10am!

    I finished 7miles and 105 Burpee pull-ups in 1HR :27sec.
    I have never run more than 4miles in my life so this was very rewarding knowing that I can do 7 and even more.

    Just Lean, Fall forward and Pull up those feet.

    Congrats to you guys for finishing the whole WOD!!!

  15. Kristin Reply

    Randy 5:13 (from 7:06) RX
    Need endurance WODs and and someone to spoon feed me paleo.
    Lucky to be the daughter of a veteran. Celebrating 68th birthday tomorrow!

  16. Wade Reply

    Randy 5:55 RX down from 8:40 in Sept. awesome 10 AM today with the gladiators but the real gladiators are the women and men in uniform who sacrifice for us. HVD!

  17. Peter Cipolletti Reply

    Did the endurance Rowing WOD – Kept a 1:43 500m split the entire time with drag on full.

    hamstrings hated me for it.

    worked up to a 155 OH squat – Nursing a shoulder injury

  18. Cat Reply

    Randy: 3:56 Scaled
    Great 6:30 class, as usual!
    We should try and thank Veterans every day.

  19. Tricia Reply

    Randy scaled started 4:59, this one 4:32! Thanks to Justin for coaching, come back to 6:30 anytime!!! We had a great time 🙂

  20. little sexy Reply

    Thanks for your help Justin!! Another great coach added to the staff @ the BFC box!!

  21. Big Sexy Reply

    Randy-5:11rx

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