Post WOD recovery Nature Style.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 hours of rest

CrossFit Endurance:

There is not a lot to this workout. These intervals need to be hard/all out efforts across the distance prescribed.

Ultra: Run 1 Mile, rest 2:30, Run 1.5 Miles,  rest 3 min., Run 2 Miles
Long: Run 800m, rest 2:30, Run 1 Mile,  rest 3 min., Run 1.5 Miles
Short: Run 600m, rest 2:30, Run 800m,  rest 3 min., Run 1 Mile.

Record times to comments.

Bob and Chris passing by the Washington Monument

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 hours of rest

CrossFit Endurance:

These are hard efforts with a 1:1 work to rest ratio. The 100 to 400 transition will be tough so be prepared!

Ultra: 5 x (400 + 200 + 100), rest is the same amount of time it takes you to run the interval
Long: 4 x (400 + 200 + 100), rest is the same amount of time it takes you to run the interval
Short: 3 x (400 + 200 + 100), rest is the same amount of time it takes you to run the interval

Record times to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 hours of rest

CrossFit Endurance:

Tomorrow we will be running on the National Mall. We will be meeting at the Tidal Basin Paddle Boats at 8:00am to warmup and walk to the starting location.  Click HERE for directions to Tidal Basin Paddle Boats parking. The course for tomorrow is here. The 10K course will be two laps.

Ultra: 10K TT
Long: 10K TT
Short: 5K TT

Record times to comments.

Saturday’s workout will be on the National Mall. Details for where to meet, etc. will be posted tomorrow night.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 hours of rest

CrossFit Endurance:

For this workout should be completed as all out efforts with your interval times only varying between 3 to 5 sec. of one another. If you are unable to keep the times similar then your workout is over.

Ultra: 6 x 600m TT with 5 min. recovery, keep intervals between 3 to 5 sec. of one another or the workout is over
Long: 5 x 600m TT with 5 min. recovery, keep intervals between 3 to 5 sec. of one another or the workout is over
Short: 4 x 600m TT with 5 min. recovery, keep intervals between 3 to 5 sec. of one another or the workout is over

Record times to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 hours of rest

CrossFit Endurance:

You will run 100m every 30 sec. during time of work. Your rest is the remainder of the time. If you miss the interval you foul and will pick up the next interval. Foul = 20 sec. of wall sits.

Ultra/Long/Short: 6 min. of 100m repeats on 30 sec., rest 3 min., 4 min. of 100m repeats on 30 sec., rest 2 min., 2 min. of 100m repeats

Record times to comments.

We will be meeting at Potomac CrossFit this Saturday!!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 hours of rest

CrossFit Endurance:

For this workout you want to scale accordingly. Think of your training program up to this point and the terrain we are now working with. These are hard intervals and form will be key here. Everyone should aim for at least 3 intervals so pace accordingly.

Ultra: 1 Mile repeats until form/pace deteriorates or differs 10 to 15 sec. between each, recover 4:00 between intervals
Long: 800m repeats until form/pace deteriorates or differs 8 to 10 sec. between each, recover 2:00 between intervals
Short: 800m repeats until form/pace deteriorates or differs 8 to 10 sec. between each, recover 2:30 between intervals

Record times to comments.

Today is your first two-a-day. Please be sure to give yourselves 3 to 5 hours between workouts to adequately recover.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 hours of rest

CrossFit Endurance:

For this workout you want to keep your intervals within 3 to 5 seconds of one another. These should be hard efforts.

Ultra: 8 x 400m with 1 min rest between
Long: 6 x 400m with 1 min rest between
Short: 4 x 400m with 1 min rest between

Record times to comments.

Welcome to PCF Endurance!

Each week a section will be posted at the top of the page for CrossFit. It will be the same every week. Use this as a guide for training through the Crossfit and CrossFit Endurance programs together. This guide will help maximize the benefits of the program to ensure success and will help reduce the chance for injury and overtraining . On the days you have two workouts you will need to schedule 3 to 5 hours of rest between workouts for optimum recovery. CrossFit is the main program so try to make sure you get to the heavy lifting days specifically for squats and days we pull from the floor (deadlift, cleans). If you have any questions please feel free to post them on the blog.

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th or F

3x: M/W/Th or F

3 to 5 hours of REST

Tonight is our first class for the 2013 season. Each month will begin with a benchmark workout in order to measure our progress as well as to ensure that each athlete’s interval times are in tune with their progress.

WOD

Ultra (Marathon or Ultra distance): 2 mile TT

Long (10K to Marathon): 2 mile TT

Short (5k to 10k): 1 mile TT

Each athlete should choose the distance that matches their ability level at this time. We are coming off of the winter months so if you have not run a lot recently then choose the level that is realistic for you, not where you wish you were. This will give you the best chance at success in the upcoming weeks.

PCF Endurance sign ups are up!! Click here or visit the Schedule & Prices page. Here are the rest of this year’s details:

Schedule: Tuesday/Thursday: 7pm at Potomac CrossFit (1320 N. Courthouse Road, Arlington, VA 22201); Saturday: 8am out and about in the DC area!

Start Dates: New classes start the first Tuesday of every month and run through the end of the month. The class start dates for 2013 are as follows: May 7 / June 4 / July 2 /August 6 / September 3 / October 1

Prices: Month-to-Mont: $120; 6-month Contract is 15% off: $612; 3-month Contract is 10% off: $324

We look forward to seeing you on May 7!!

There are no workouts for this week. Enjoy your week and we’ll see you on May 7!!

PCF Endurance sign-ups are up! Be sure to register now before classes fill up. Click here to sign up today!

For those of you running the RARE 10K this weekend please follow the top portion of the page. For everyone else, follow as normal.

RARE 10K Taper Week

Monday: CrossFit

Tuesday: CrossFit/3-5 hrs rest/Endurance
For those of you running  the race this weekend.
8x200m at 70% effort with 2 min rest between.
Record times to comments.

Wednesday: CrossFit  at 70% effort

Thursday: CrossFit at 60% effort/3-5 hrs rest/Endurance
“Tabata” Runs (either on a treadmill or road)
8x :20 of work followed by :10 of rest. If done on a treadmill your incline should be between 10 and 12% and your pace should be 70% of your 5K pace. If done on the road try to cover the same distance each working interval.
Record incline/pace and distances to comments.

Friday: No CrossFit or Endurance today!! Focus on mobility and hydration!!

Off Season Programming–Week 22

Day 1

Choose ONE of the following sports:

Swim: 4 x (3 x 75m) with 1. 80%, 2. 90%, 3. 100%, all on 1:30 or less

Bike: 4-7 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run: 2-6 x 200m, rest 1:00, hold within 2-3 seconds, then 2-6 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 15-25 x 50m (1. 25s recovery, 2. 20s recovery, 3. 15s recovery, 4. 10s recovery, 5. 5s recovery, repeat recovery in this manner until finished), hold all efforts with same recovery within 2-3 seconds

Bike: 3-7 x 2k, 1:30 spin/recover, hold within 3-5 seconds

Run: 4-8 x 400m TT, 3:00-4:00 recovery

Post sport, times, distances to comments.

Day 3

Choose ONE of the following sports:

Swim: 1200m @ 85% TT pace

Bike: 20M @ 85% of 12M TT Pace

Run: 15k @ 90% 10k TT pace

Post sport and times to comments.

PCF Endurance sign ups are up!! Click here or visit the Schedule & Prices page. Here are the rest of this year’s details:

Schedule: Tuesday/Thursday: 7pm at Potomac CrossFit (1320 N. Courthouse Road, Arlington, VA 22201); Saturday: 8am out and about in the DC area!

Start Dates: New classes start the first Tuesday of every month and run through the end of the month. The class start dates for 2013 are as follows: May 7 / June 4 / July 2 /August 6 / September 3 / October 1

Prices: Month-to-Mont: $120; 6-month Contract is 15% off: $612; 3-month Contract is 10% off: $324

We look forward to seeing you on May 7!!

Off Season Programming–Week 21

Day 1

Choose ONE of the following sports:

Swim: 15-25 x 50m rest 0:45, hold within 3-5 seconds

Bike: 2-4 x 1k, spin/rest 1:30, hold within 3-5 seconds, then follow with 2-4 x 2k, spin/rest 2:00, hold within 3-5 seconds

Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and time to comments.

Day 2

Choose ONE of the following sports:

Swim: 3-6 x 200m TT on 3:30

Bike: 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds

Run: 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 1200m TT

Bike: 12M TT

Run: 5M @ 7M TT pace

Post sport and times to comments.

PCF Endurance information will be posted this week. Stay tuned!!

Off Season Programming–Week 20

Day 1

Choose ONE of the following sports:

Swim: 10-20 x 50m, rest 0:45, hold within 3-5 seconds

Bike: 4-6 x 1k @ 90% of wk 5 1k pace, rest/spin 2:00, hold within 3-5 seconds, then follow 1k efforts with 1 x 1k TT

Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds

Post sport and time to comments.

Day 2

Choose ONE of the following sports:

Swim: 3-6 x 200m TT on 3:30

Bike: 3-6 x 2M, spin/rest 3:00, hold within 3-5 seconds

Run: 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 1200m TT

Bike: 12M TT

Run: 5M @ 7M TT pace

Post sport and times to comments.

All information regarding PCF Endurance will be up on the site starting next week. The first class will be Tuesday, May 7!

Off Season Programming–Week 19

Day 1

Choose ONE of the following sports:

Swim: 10-20 x 50m on 1 min., rest is the remaining time in the min., keep within 2-3 sec. or one another

Bike: 10-15 x 1/4M on 1 min., rest is the remaining time in the min., keep within 2-3 sec. or one another

Run: 6-12 x 200m w/ 2 min. rest between intervals, keep within 2-3 sec. or one another

Post sport and distances to comments.

Day 2

Choose ONE of the following sports:

Swim: 2 to 5 x 200m w/ 90 sec. rest between, maintain consistency across all efforts.

Bike: 2 to 6 x 2M w/ 2 min. spin/rest, maintain consistency across all efforts.

Run: 5 x 800m w/ 3 min. rest between, maintain consistency across all efforts.

Post sport and distances to comments.

Day 3

For all athletes including RARE 10K. There will be no organized practice this weekend due to Easter.

Choose ONE of the following sports:

Swim: 500m Time Trial

Bike: 10M Tempo @ 90%

Run: 5k TT

Post sport and distances/times to comments.

Off Season Programming–Week 18

Day 1

Choose ONE of the following sports:

For all of the below try to maintain distance/efforts across all sets.

Swim: 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Bike: 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Run: 5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on

Post sport and distances to comments.

Day 2

Choose ONE of the following sports:

For all of the below try to maintain distance/efforts across all sets.

Swim: 10-12 x 30:30, use pool or open water

Bike: 10-12 x 30:30, If you’ve got a hill, use it!

Run: 10-12 x 30:30, If you’ve got a hill, use it!

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Day 3

Choose ONE of the following sports:

Swim: 1200m @ 95% of 1200m TT pace

Bike: 20M @ 95% of 20M TT pace

Run: 15k @ 95% of 15k TT pace

Post sport and times to comments.

or

“RARE 10K Training”

ELVIS IS CANCELLED!!

We will be meeting in Fountainhead Park instead to do the blue trail. Info is below:

What: Trail Run–1 hour out and back

When: Sunday, 9am start

Difficulty: Moderate with technical trails

Where: Fountainhead Park/Bull Run Occoquan Trail–click here for directions

Contact: tes@patriotcrossfit.com

Meet at the parking lot on your Right after you enter the park. This is a true trail run. All runners must have good trail shoes. This is an out and back so all level of runners are welcome. I look forward to seeing you all on Sunday!

Off Season Programming–Week 17

Day 1

Tabata

8 rounds of :20 of work and :10 of rest. These are All Out Efforts.

Choose ONE of the following sports:

Swim: 8 x 20:10, use pool or open water

Bike: 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run: 8 x 20:10, if possible use treadmill set at 12% grade, 0-:30 slower than 5k pace per mile, do not reduce the speed.

Post sport and total distance/total watts or times to comments. If using a treadmill, include pace/Mile and incline %.

Day 2

Choose ONE of the following sports:

Swim: 2 rounds of (5 x 200m on 3:30); hold splits within 3-5 seconds; rest 3:00 between rounds

Bike: 5 x 5k; hold splits within 3-5 seconds; spin/rest 2:00 between rounds

Run: 4 x 800m; hold splits within 3-5 seconds; rest 2:00 between intervals

Post sport and times to comments.

Day 3

NOTE: For everyone including “RARE 10K Training”

Scale distances/times according to your abilities. RARE 10K Participants, please find a hilly trail to run on for this workout.

Choose ONE of the following sports:

Swim: 45 minute TT

Bike: 30M TT

Run: 10M TT

Post sport and distances/times to comments.

Potomac CrossFit Endurance will begin again this year in May! We will run through October for those of you training for the Marine Corps Marathon. Updates on the season are coming soon. Keep up the good work on your off season training and get ready to work hard come May!!

Off Season Programming–Week 16

Day 1

Choose ONE of the following sports:

Swim: 20 x 50m/y on 1:45, hold intervals within 2-3 seconds

Bike: 8 x 1/4 Mile, spin/rest 2:00, hold intervals within 2-3 seconds

Run: 8 x 300m, rest 2:00, hold intervals within 2-3 seconds

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 10 x 100m on 2:45, hold intervalswithin 3-5 seconds

Bike: 6 x 2 Mile, spin/rest 2:00 between each interval, hold splits within 3-5 seconds

Run: 3 x 1 Mile, rest 2:00 between each interval, hold intervals within 3-5 seconds

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 500m TT

Bike: 15 Mile TT

Run: 5k TT

Post sport and times to comments.

or

“RARE 10k Training”

2 Rounds of:

50 burpees/3 min of Walking Lunges (first round is burpees, second round is lunges)

Run 1 Mile at 5k pace

AMRAP Double Unders in 3 minutes

Run 1 Mile All Out Effort

Post time to comments.

Off Season Programming–Week 15

Day 1

Tabata

8 round of  :20 of work and :10 of rest. All efforts are All Out!

Choose ONE of the following sports:

Swim: 8 x 20:10, use pool or open water

Bike: 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Post sport and total distance/total watts or times to comments. If using treadmill, include pace/mi and incline %.

Day 2

Choose ONE of the following sports:

Swim: 8 x 100m on 2:30, hold splits within 3-5 seconds

Bike: 6 x 2M, spin/rest 2:00 between, hold splits within 3-5 seconds

Run: 3 x 1000m, rest 2:00 between, hold splits within 3-5 seconds

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 1000m TT

Bike: 20M TT

Run: 8M TT

Post sport and times to comments.

or

“RARE 10k Training”

Run 400m

Then 3x the following:

Bear Crawl 10 yd, 10 jumping squats, sprint to start, 10 sit-ups

Bear Crawl 15 yd, 10 jumping squats, sprint to start, 10 sit-ups

Bear Crawl 20 yd, 10 jumping squats, sprint to start , 10 sit-ups

Run 800m

Then 2x the following:

Bear Crawl 10 yd, 10 jumping squats, sprint to start, 10 sit-ups

Bear Crawl 15 yd, 10 jumping squats, sprint to start, 10 sit-ups

Bear Crawl 20 yd, 10 jumping squats, sprint to start , 10 sit-ups

Rest 5 min

Run 1 mile TT

Record time to comments.

NOTE: Everyone should run the same distance for the run portions on this workout. To scalae this workout you will want to scale the distance of bear crawls, the number of jumping squats and then the number of “clusters”.

Off Season Programming–Week 14

Day 1

Choose ONE of the following sports:

Swim: 50m TT, then rest 5:00. Then perform 8 x 50m repeats @ 75% of TT pace just performed with 0:30 rest between

Bike: 1M TT, then rest 5:00 Then perform 4 x 1M repeats @ 75% of TT pace with 1:00 rest between

Run: 400m TT, then rest 5:00. Then perform 4 x 400m repeats @ 75% of TT pace with 1:00 rest between

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 5 x 200m @ 2-3 seconds faster pace than last week on 3:30

Bike: 3 x 5k @ 3-5 seconds faster pace than last week with 2:00 spin/rest between

Run: 3 x 800m @ 2-3 seconds faster pace than last week with 2:00 rest between

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 2 x 400m @ 90% of 500m TT pace; rest 2:00 between each 400m

Bike: 4 x 5k @ 90% of 10M TT pace; rest 2:00 between each 5k

Run: 4 x 2M @ 90% of 10k TT pace; rest 2:00 between each 2M

Post sport and times to comments.

or

“RARE 10k Training” (Sunday at 2pm, Difficult Run, Reston, VA, trail shoes will be required)

We will be meeting at Difficult Run in Reston at 2pm on Sunday, January 27. Entrance to the trail is in the back left of the Skatequest parking lot. Address to use for GPS is: Skatequest, 1800 Michael Faraday Ct Reston, VA 20190.

More Information: Michael Faraday Court– This street is off Sunset Hills Road in Reston, the section of Sunset Hills between Hunter Mill Road and Wiehle Avenue. Currently, Michael Faraday is the only intersection along this stretch with a stoplight. If approaching from Hunter Mill, turn right; if approaching from Sunset Hills, turn left. Michael Faraday is a short cul-de-sac that at its end has two branches–the left is a driveway for the Academy of Christian Education, and the right is the driveway for the Reston ice rink. As you drive down the street from the light, you will see a trail straight ahead going into the trees. That’s it. Some people use a parking area across from the ice rink, which has a short spur trail accessing the main trail. Use this trailhead to access the Reston Woods section.

2 mile run (one small lollipop loop)
100 sit-ups (bring something to lay on)
30 lunges w/weight (bring a weighted vest if you have one)
25 burpees
30 body weight squats
2 mile run (one small lollipop loop)

Offseason Programming–Week 13

Day 1

Choose ONE of the following sports:

Swim: 20 x 50m TT on 2:00, the remainder of the 2:00 is your rest

Bike: 5 x 1/2 Mile, spin/rest 1:00 between, hold intervalss between 2-3 seconds

Run: 10 x 100m, rest 0:45 between, hold intervals between 2-3 seconds

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 3 x 300m TT, rest the same amount of time between intervals that it takes to swim the prescribed distance

Bike: 5 x 2M, spin/rest 2:00 between, hold intervals between 3-5 seconds

Run: 5 x 800m, rest 2:00 between, hold intervals between 3-5 seconds

Post sport and distances/times to comments.

Day 3

Choose ONE of the following sports:

Swim: 500m @ 90% of 500m TT Pace

Bike: 10M @ 90% of 10M TT

Run: 5k @ 90% of 5k TT

Post sport and time or distance to comments.

or

“RARE 10k Training”

Run for 20 minutes at 10k pace

then immediately complete the following:

3 suicides (40m) on :30

30 burpees

4 suicides (40m) on :30

20 burpees

5 suicides (40m) on :30

10 burpees

**To perform a suicide you will run 10m then back to the start line, touch and run to the 20m line then back to the start line, then 30 m, back to the start line and finally to the 40m mark and back to the start line. If you cannot make these in :30 then do them on the minute with the rest of the minute being your rest. Burpees should be started upon hitting the start line of the final run of the suicide.

Offseason Programming–Week 12

Day 1

Choose ONE of the following sports:

“Short Tosh”

Rest is the same amount of time it takes you to perform the prescribed distance.

Swim: 3 x (25m/y + 50m/y + 100m/y)

Bike: 3 x (1/4M + 1/2M + 1M)

Run: 3 x (100m + 200m + 400m)

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 5 x (75m@ 90% effort across distance, 25m/y easy), the easy 25m/y is the rest for each set

Bike: 5 x 2M, spin/rest 2:00 between, hold intervals within 3-5 seconds

Run: 3 x 800m, rest 2:00 between, hold intervals within 3-5 seconds

Post sport and times to comments.

Day 3

NOTE: RARE 10K Training is the same as the below. There will not be an organized practice this weekend. Try to find a hilly course or trail to run on.

Choose ONE of the following sports:

Swim: 1500m TT

Bike: 30 Minute TT

Run: 10k TT

Post sport and time to comments.

Offseason Programming–Week 11

Day 1

Choose ONE of the following sports:

For max efforts:

Swim: 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Bike: 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Run: 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

Post sport and distances to comments.

Day 2

Choose ONE of the following sports:

Swim: 8 x 100m on 2:30, hold splits within 3-5 sec of one another

Bike: 5 x 2 Mile, spin/rest 1:00, hold splits within 3-5 sec of one another

Run: 3 x 800m, rest 1:00, hold splits within 3-5 sec of one another

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 45 minute TT

Bike: 60 minute TT

Run: 60 minute TT

Post sport and distance to comments.

OR

RARE 10k Training

3 to 5 Rounds of:

100 meter sprint
10 push-ups
100 meter sprint
10 jumping lunges (R/L)
100 meter sprint
10 pull-ups (strict or kipping)
100 meter sprint
10 burpees
100 meter sprint
10 bodyweight squats
100 meter sprint
30 sit-ups
Record rounds to comments.

RARE 10K Training starts this Sunday. Information is below!!

Offseason Programming–Week 10

Day 1

Choose ONE of the following sports:

Swim: 6:00 of 25m sprints on 0:30, rest 3:00, then 4:00 of 25m sprints on 0:30, rest 2:00, then 2:00 of 25m sprints on 0:30

Bike: 6:00 of 400m sprints on 1:00, rest 3:00, then 4:00 of 400m sprints on 1:00, rest 2:00, then 2:00 of 400m sprints on 1:00

Run: 6:00 of 100m sprints on 0:30, rest 3:00, then 4:00 of 100m sprints on 0:30, rest 2:00, then 2:00 of 100m sprints on 0:30

Post sport and rounds completed to comments.

Day 2

Choose ONE of the following sports:

Swim: 6 x 200m on 3:00, hold splits within 3-5 seconds

Bike: 5 x 4:00, spin/rest 3:00, maintain distance covered across all sets

Run: 3 x 1M, rest 3:00, hold splits within 5-10 seconds

Post sport and times/distances to comments.

Day 3

Choose ONE of the following sports:

Swim: 500m TT

Bike: 20M TT

Run: 2M TT

Because these are shorter TT remember to spend adequate time warming up.

Post sport and time to comments.

OR

RARE 10K Training

We will be meeting at Difficult Run in Reston at 2pm on Sunday, January 27. Entrance to the trail is in the back left of the Skatequest parking lot. Address to use for GPS is: Skatequest, 1800 Michael Faraday Ct Reston, VA 20190.

More Information: Michael Faraday Court– This street is off Sunset Hills Road in Reston, the section of Sunset Hills between Hunter Mill Road and Wiehle Avenue. Currently, Michael Faraday is the only intersection along this stretch with a stoplight. If approaching from Hunter Mill, turn right; if approaching from Sunset Hills, turn left. Michael Faraday is a short cul-de-sac that at its end has two branches–the left is a driveway for the Academy of Christian Education, and the right is the driveway for the Reston ice rink. As you drive down the street from the light, you will see a trail straight ahead going into the trees. That’s it. Some people use a parking area across from the ice rink, which has a short spur trail accessing the main trail. Use this trailhead to access the Reston Woods section.

WOD

60 to 80 min run/walk. Complete the following during the run/walk:

60 min/80 min: 30 burpees after the first 20 min

60 min/80 min: 30 jumping air squats after the second 20 min

60 min/80 min: 30 burpees after the third 20 min

80 min: 30 jumping air squats after the last 20 min.

If you are newer to this type of running then be sure to tailor the run/walk to your level. Beginners should run all straightaways and downhills and walk the uphills whereas advanced runners should try to cover as much distance as possible maximizing mechanics over terrain.

Record total disatnce to comments.

For those of you interested in running the RARE 10k, we will be hosting a weekly workout to help prepare for this race. Stay tuned for details!!

Offseason Programming–Week 9

Day 1

Choose ONE of the following sports:

Swim: 3 x (25 m/y + 50 m/y + 75 m/y), rest the same amount of time it takes you to complete the interval

Bike: 8 x 1/4 Mile, then rest 1:00, keep intervals within 2-3 sec of one another  or you foul

Run: 8 x 200m, with 1:00 rest between, keep intervals within 2-3 sec of one another  or you foul

*Foul: 25 lateral burpees to be completed at conclusion of interval workout

Post sport and times to comments.

Day 2

Swim: 6 x (75 m/y @ 90% effort across distance, then 25m easy), the 25m easy is rest for each set

Bike: 6 x 2 Mile repeats with a 2:00 spin/rest between, keep repeats within 3-5 sec of one another

Run: 3 x 800m with 2:00 rest between. Keep intervals between 3-5 sec of one another.

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 1500m TT

Bike: 30 minutes @ 85% effort across time

Run: 5k @ 85% of 5k effort

Post sport and time or distance to comments.

Offseason Programming–Week 8

Day 1

“Tabata”

8 x 20:10 All-Out  Efforts

Swim: 8 x 20:10, no touching of pool bottom or walls allowed

Bike: 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run: 8 x 20:10, on a treadmill at 10-12% grade, :30 slower than 5k pace per mile, do not reduce the speed

Post sport and total distance/watts/treadmill pace/mi/incline to comments.

Day 2

Choose ONE of the following sports:

Swim: 1000m @ 90% of 1500m TT

Bike: 20M @ 90% of 30M TT

Run: 10k @ 85% of 10k TT Pace

Post sport and time/distance to comments.

(Note that this should be in comparison to effort levels to last week’s workout)

Day 3

Choose ONE of the following sports:

Swim: 25 x 25m on 0:30, deviate no more than 2-3 sec. per interval

Bike: 8 x 2:00 TT, spin/rest 2:00

Run: 10-12 x 200m, rest 2:00, deviate no more than 2-3 sec. per interval

Post times and sport to comments.

Happy New Year from Potomac Endurance!

Offseason Programming–Week 7

Day 1

Choose ONE of the following sports:

Swim: 1500m TT

Bike: 30M TT

Run: 60 minute TT

Post sport and time/distance to comments.

Day 2

Choose ONE of the following sports:

Swim: 6 x 3:00 TT, rest 2:00

Bike: 3-5 x 6:00, spin/rest 3:00, hold highest distance possible across all sets

Run: 2 x 12:00 TT, rest 5:00

Post sport and distances/times to comments.

Day 3

Choose ONE of the following sports:

Tabata: 8 rounds of 20 seconds on, 10 seconds off

8 x 20:10 All-Out  Efforts

Swim: 8 x 20:10, use pool or open water

Bike: 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce the speed.

Post sport and total distance or total watts to comments. If using  treadmill, include pace/mi and incline %. Each 20 seconds should be at maximal effort.

Offseason Programming–Week 6

Day 1

Choose ONE of the following sports:

“Tabata”

8 x 20:10 All-Out  Efforts

Swim: 8 x 20:10, no touching of pool bottom or walls allowed

Bike: 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts

Run: 8 x 20:10, on a treadmill at 10-12% grade, :30 slower than 5k pace per mile, do not reduce the speed

Post sport and total distance/watts/treadmill pace/mi/incline to comments.

Day 2

Choose ONE of the following sports:

Swim: 20 x 50m on 1:00, deviate no more than +/- 2-3 seconds

Bike: 10 x 1/4M TT, rest 2:00

Run: 6 x 400m, rest 90 seconds, deviate no more than +/- 2-3 seconds

Post sport and times to comments.

Day 3

Swim: 4 x (2 x 100m, 1st @ 90%, 2nd @ 100%), all on 2:00 or less

Bike: 4-6 x 2M TT, spin/rest 4:00 between

Run: 3 x 1M, rest 3:00, deviate no more than +/- 5-10 seconds

Post sport and times to comments.

Offseason Programming–Week 5

Day 1

Choose ONE of the following sports:

Swim: 800m TT

Bike: 12M TT

Run: 10k TT

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 3 x 300m TT, rest 3:00

Bike: 4 x 5k, spin/rest 5:00, deviate no more than +/- 3-5 seconds

Run: 4 x 1200m, rest 2:00, deviate no more than +/- 3-5 seconds

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

“Short Tosh”

Swim: 3 x (25m/y + 50m/y + 100m/y)

Bike: 3 x (1/4M + 1/2M + 1M)

Run: 3 x (100m + 200m + 400m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Post sport and times to comments.

Offseason Programming–Week 4

Day 1

Choose ONE of the following sports:

Swim: 1,000 m at 85% of your 1,000 m Time Trial pace

Bike: 2 x 10k Time Trial with 5 min active (spin) rest between. Hold each interval within :30 of one another.

Run: 2 x 2 Mile Tempo runs at 5k pace. Rest 5 min between each.

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 20 x 25m on 0:30, deviate no more than 2-3 seconds between intervals

Bike: 10 x 1/4Mile  on 1:00, deviate no more than 2-3 seconds between intervals

Run: 6 x 400m with 2 min rest between. deviate no more than 2-3 seconds between intervals

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 6 x 200m on +/- 2:45 or less recovery, deviate no more than 3-5 seconds

Bike: 3 x 5k TT, spin/rest 5:00

Run: 2 x 400m with 1:00 rest between + 2 x 800 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m

Post sport and times to comments.

OFF Season Programming–Week 3

Day 1

Choose ONE of the following sports:

Swim: 8 x 200m with 90 sec. rest between, keep all intervals between 3-5 sec. of one another

Bike: 6 x 2 Mile intervals with 2 min. spin/rest between, keep all intervals between 3-5 sec. of one another

Run: 4 x 1200m with 3 min. rest between, keep all intervals between 3-5 sec. of one another

Post sport and times to comments.

Day 2

Choose ONE of the following sports:

Swim: 800m performed at 1000m TT pace

Bike: 30 min. Tempo Ride at 85% effort

Run: 5 Miles performed at 90% of 10k TT pace

Post sport and times/distance to comments.

Day 3

Choose ONE of the following sports:

Swim: 3 x 300m with 90 sec. rest between, keep all intervals between 3-5 sec. of one another

Bike: 5 x 5:00 TT with 3 min. spin/rest between each, try to keep the distances the same for each TT

Run: 6 x 600m with 90 sec. rest between, keep all intervals between 3-5 sec. of one another

Post sport and times to comments.

Offseason Programming–Week 2

Day 1

Choose ONE of the following sports:

Swim: 10 x :30 max effort, rest 2:00 between each interval (with paddles and pull buoy)

Bike: 10 x :30 max effort, rest 2:00 between each interval (utilize heaviest tension possible)

Run: 10 x :30 max effort, rest 2:00 between each interval (if using a treadmill at least a 1.5% grade)

**For all sports start each interval at max effort, don’t ease into it.

Post sport and distance or watts to comments.

Day 2

Choose ONE of the following sports:

Swim: 500m TT

Bike: 10M TT

Run: 5k TT

Post sport and times to comments.

Day 3

Choose ONE of the following sports:

Swim: 10 x 75m on 2:00, hold all intervals within 2-3 seconds

Bike: 9 x (1:00 all out effort, 2:00 off), try to cover the same distance each interval

Run: 8 x 200m, rest 2:00 between, hold all intervals within 2-3 seconds

Post sport and times to comments.

Offseason Programming–Week 1

Welcome to Potomac CrossFit Endurance off-season training program. We will have three sports listed. If you are a single-sport athlete then you will choose your sport on the days prescribed. Workout days are programmed for Tuesday/Thursday/Saturday or Sunday (pick one). If you are doing all three sports then choose one sport to do on each day. CrossFit is still the base program here and you need 3-5+ hours of rest between workouts so you don’t become overtrained.

Day 1

Choose ONE of the following sports:

Swim: 500m TT

Bike:  All out effort: 5 min. on, 2:30 off, 6 min. on, 3:00 off, 7 min. on

Run: 40 min. run at 80% effort

Post sport and distance/time to comments.

Day 2

Swim: 5 x 2 min. TT with 4 min. rest between each effort

Bike: 5 x 3 min. with 3 min. between (spin in an easy gear during this time), hold highest average distance possible across all sets (Can be done on the road or trainer)

Run: 5 x 600m with 2 rest  between, hold all efforts within 2-3 seconds of one another

Post sport and distances/times to comments.

Day 3

Choose ONE of the following sports:

All Out Efforts for all Sports

Tabata Swim: 8 x 20 sec on, 10 sec rest. Tread water in place during your rest.

Tabata Bike: 8 x 20 sec on, 10 sec rest. To be done on a trainer or stationary bike with wattage tool.

Run (SUN or TT): 8 x 20 sec on, 10 sec rest. To be done on a treadmill at 10-12% incline at a pace that is 30 sec. slower than your 5k pace.

Post sport and distance/time/wattage to comments.

OFF Season Training will be posted starting next week. We will be posting workouts for swim, bike and run!! There will not be any organized training or class by staff.

 Mike C. at 26.0 of the Marine Corps Marathon. Congratulations!!

Announcements

1) Today is the last class of the year. Thanks so much for being awesome!!! End of the year PARTY is Friday, November 16, 8pm. Invitation to follow!

2) We are meeting at Patriot today for a Team WOD.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Team WOD!!! Just Show Up to find out what’s in store. I promise there will not be a single burpee.

Announcements

1) Saturday’s class will be held at Patriot. This is the last class of the year so we hope to see you there!

2) End of the year PARTY! November 16, 8pm. Place will be announced in the invitation.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

“Death by 10 Meters”

Every minute on the minute for as long as you make the interval, run 10m. Your rest time is the duration of the minute.

Record rounds to comments.

Lead pack at the start of the Marine Corps Marathon. Notice the difference in mechanics!

Announcements

• Saturday’s class will be the last class of the season. We will be meeting at Patriot for a fun team WOD!! Hope you can make it.
• End of the year PARTY! November 16, 8pm. Place is TBD, any suggestions?
• Congratulations to Mike C. and Kristin L. as well as other PCFE athletes for running in the Marine Corps Marathon!!

Workout Of the Day

CrossFit:

**CF for everyone tonight!

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Due to Hurricane Sandy there will not be an Endurance class tonight. Please take this time to join the regular PM WODS or to take care of what you need to take care of in the aftermath. I hope you are safe and we will see you on Thursday for our regular class.

Announcements

1) Marine Corps Marathon is tomorrow!! Best of luck to all the PCFers and PCF Endurance athletes. Supporters, please read the blog for info as to where we are meeting. Coach Tom posted information on Thursday. We’ll coordinate as best we can!

2) End of the year PARTY! We are thinking Friday, November 16. Let me know your thoughts!

3) The last class of the year is Saturday November 3. What is your favorite course? Let’s run it one last time as a team!!

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Get ready!!!

Announcements

1) Saturday’s class will be held at Fountainhead Park. Directions and information will be posted tomorrow. 8am start. See you there!

2) End of the year PARTY! Thinking Friday, November 16. Let me know your thoughts!

3) If you are running the Marine Corps Marathon please let us know. We are looking to set up cheering stations at different points along the course and want to ensure we don’t forget anyone!!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

These should be hard efforts. Try to maintain pace across each interval and keep them within 2-3 seconds of the same kind.

Ultra: 4 x 800 + 400 + 200, rest is same time it takes you to run interval

Long: 3 x 800 + 400 + 200, rest is same time it takes you to run interval

Short: 2 x 800 + 400 + 200, rest is same time it takes you to run interval

Record results to comments.

MCM Taper WOD:

“Tabata”

8 x :20/:10 at 80% effort. Try to cover the same distance each time. Then you need to work on mobility for the remainder of the class time. Focus on any aches and pains that may be plaguing you.

**NOTE: If any of you have questions on pace strategy or nutrition for the race NOW is the time to ask us. Please let us know tonight so that we can work on it with you!!

Don’t forget to wear light colored clothing or a light tonight!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Tonight’s workout should be all out efforts for everyone except the MCM runners. MCM runners should run this at 80% effort across all intervals. Keep each interval between 2-3 seconds of your first interval (key here is pacing) or you FOUL. FOUL = 2 min cumulative wall sit.

Ultra: 10 x 200m with 1 min rest between

Long: 8 x 200m with 1 min rest between

Short: 6 x 200m with 1 min rest between

Record times to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

We will be meeting at Wakefield Park by the Baseball Fields at 8:00am to run.  Click HERE for directions to Wakefield Park. We will be meeting in the parking lot before warming up and heading out. Our run will be around the lake which is a flat course on gravel so wear your trail shoes or shoes with some sort of tread so you don’t bruise your feet. Bring a Watch!! If you are doing this on your own then try to find a course that matches the terrain of the race you are running.

Announcements

1) Saturday’s class will be held at Wakefield Park. Directions and information will be posted tomorrow. 8am start. See you there!

2) Best of luck to those of you running the Rogue Runner obstacle course on Saturday!

3) If you are running the Marine Corps Marathon please let us know. We are looking to set up cheering stations at different points along the course and want to ensure we don’t forget anyone!!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

The goal of this workout should be pacing. Try to match intervals set during your 1 mile run at the beginning. Note that these are not all out efforts but at percieved effort levels. The intervals following the mile should match the time it took you to run the same distance in the mile. (ex. 1 mile = 8 min then 800 = 4 min and 400 = 2 min).

Ultra: Run 1 mile at 80% effort, rest 5 min then 3x (800 + 400), rest 2 min between intervals

Long: Run 1 mile at 80% effort, rest 5 min then 2x (800 + 400), rest 2 min between intervals

Short: Run 1 mile at 80% effort, rest 5 min then 3x (400 + 200), rest 2 min between intervals

Record results to comments.

Don’t forget to wear light colored clothing or a light tonight! Also remember to dress in layers with wicking material.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Hill repeats! These repeats will be done on the Sunrise Hill. Try to keep these intervals between 3-5 seconds of each other. Rest is time it takes to jog down the hill + :30.

Ultra: 8 x Hill

Long: 6 x Hill

Short: 4 x Hill

Record times to comments.

Superstar CFE Athlete Beverly Li exploring Machu Picchu!

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

“Tosh”

3 Rounds of:

200 – 400 – 600

Rest the same amount of time it takes you to complete the interval. If you have been doing CFE for 3+ months and are training for the Long/Ultra program feel free to wear a weighted vest up to 15#.

Record times to comments.

Announcements

1) Saturday’s class will be held at Patriot CrossFit. 8am start. See you there!

2) If you are interested in running the Rogue Runner obstacle race on October 20th let Jaime A. know. You can run with the Virginia Wild Cards!

3) If you are running the Marine Corps Marathon please let us know. We are looking to set up cheering stations at different points along the course and want to ensure we don’t forget anyone!!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Tonight’s intervals should be hard efforts. The goal is to keep each interval within 2-3 seconds of one another while recovering fully between. If you are unsure as to where about these intervals should be, run your TT times from Tuesday through the McMillan Run Calculator (found on the Resources page).

Ultra: 8 x 200m with 2 min. rest between

Long: 7 x 200m with 2 min. rest between

Short: 6 x 200m with 2 min. rest between

Record results to comments.

Announcements

1) Today is the first day of the LAST month of CFE for the year. Please make sure you have signed up and spread the word!

2) If you are interested in running the Rogue Runner obstacle race let Jaime A. know. She is putting together a team.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Benchmark Workout!!! This is the LAST Time Trial for the season so make it count! Choose one of the following distances. If you are running a race this weekend the taper workout is posted below. For everyone else you have a TT.

Ultra: 5k TT
Long: 5k or 2.1 mile TT
Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

Taper WOD: for those of you running a race this weekend.

8x200m at 70% effort with 2 min rest between.

Record times to comments.

Coach Tom working hard on his umbrella holding skills.

Announcements

1) There is NO class this week! Runs are to be done on your own. The October session of PCF Endurance will begin October 9.

2) If you are interested in running the Rogue Runner obstacle race let Jaime A. know. She is putting together a team.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Each interval should be between an 80-85% perceived effort level. The goal is to cover as much distance possible in the time prescribed and to maintain that distance over each interval. This should be on terrain of your choice. If you are on a trail keep walking during the 2 min. rest and begin interval wherever you are on the trail when the interval time starts (even if you are in the middle of a steep climb)!

Ultra: 5 x 5 min. with 3 min. rest between

Long: 4 x 5 min. with 3 min. rest between

Short: 3 x 5 min. with 3 min. rest between

Record distance to comments.

Announcements

1) There is NO class this week! Runs are to be done on your own. The October session of PCF Endurance will begin October 9.

2) If you are interested in running the Rogue Runner obstacle race let Jaime A. know. She is putting together a team.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Each interval should be a hard effort. The goal is to cover as much distance possible in the time prescribed and to maintain that distance over each interval. This should be on terrain of your choice. If you are on a trail keep walking during the 2 min. rest and begin interval wherever you are on the trail when the interval time starts (even if you are in the middle of a steep climb)!

Ultra: 12 x 2 min. with 2 min. rest between

Long: 10 x 2 min. with 2 min. rest between

Short: 8 x 2 min. with 2 min. rest between

Record distance to comments.

Announcements

1) There will not be class next week but there will be workouts posted. Feel free to meet up on your own to get them done. Class will convene as the first class for October on October 9th. Please spread the word!

2) If you are interested in running the Rogue Runner race on October 20 sign up for whichever heat you can and then let Jaime A. know on the blog so she can get you moved into the team’s heat.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

We will be meeting at the Tidal Basin Paddle Boats at 8:00am to warmup and walk to the starting location.  Click HERE for directions to Tidal Basin Paddle Boats parking. If you are doing this on your own then try to find a course that matches the terrain of the race for which you are training.

Today’s workout consists of a long distance Time Trial so it should be an all out effort. If you need to scale the distance RXd then do so. This will be a loop course for each distance.

Record times to comments.

Announcements

1) Please let me know how many of you want to do CFT on Saturday so that I can determine whether or not to have class.

2) If you are interested in running the Rogue Runner race on October 20 sign up for whichever heat you can and then let Jaime A. know on the blog so she can get you moved into the team’s heat.

3) There will not be class next week but there will be workouts posted. Feel free to meet up on your own to get them done. Class will convene as the first class for October on October 9th. Please spread the word!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

This workout should be all out efforts across each distance. Try to keep intervals of the same distance within 3-5 seconds of one another.

Ultra: 1m TT, rest 5 min, then 3 x (600m + 400m + 200m), rest between intervals is 1x.

Long: 1m TT, rest 5 min, then 2 x (600m + 400m + 200m), rest between intervals is 1x.

Short: 1m TT, rest 5 min, then 1 x (600m + 400m + 200m), rest between intervals is 1x.

Record times to comments.

Announcements

1) The October session of CrossFit Endurance will begin the second Tuesday of October. We will not have an organized class the first week of October but you will have workouts posted.

2) If you are interested in running the Rogue Runner obstacle race let Jaime A. know. She is putting together a team.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Each interval should be between 1-2 seconds of one another and should be a hard effort. Your rest is the duration of the minute.

Ultra: 100m EMOTM for 20 min

Long: 100m EMOTOM for 18 min

Short: 100m EMOTOM for 16 min

Record times to comments.

Happy Birthday Kourtney P.!!

Announcements

1) We will be meeting at Gravely Point this Saturday at 8am. Directions will be posted tomorrow. See you there!

2) If you are interested in running the Rogue Runner race on October 20 sign up for whichever heat you can and then let Jaime A. know on the blog so she can get you moved into the team’s heat.

3) If anyone is interested in running the Army 10 Miler we have an opportunity for bibs. Email me and let me know.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

For this workout you want to keep your intervals within 2 seconds of one another. These should be hard efforts. Effort levels should be between 80-85%.

Ultra: 8 x 200m with 1 min rest between

Long: 7 x 200m with 1 min rest between

Short: 6 x 200m with 1 min rest between

Record times to comments.

Announcements

1) The October session of CrossFit Endurance will begin the second Tuesday of October. We will not have an organized class the first week of October but you will have workouts posted.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

We will be rowing tonight due to the weather. The 250′s should be completed as close to maximum intensity as possible with the 500′s slightly less than maximum intensity. Row smart during the 750 and pace. This one should NOT be an all out effort but a hard effort across the distance. I want you to come up with a strategy for each distance for yourself and stick with it. Strategies can be time based, s/m based or exhertion rate based. Regardless of the plan, determine your goals prior to each interval and then grade yourself on how well you implement the strategy you devised.  Your strategies may need to change during the workout as you see how each interval pans out.

Ultra/Long/Short:

2 x 250m with 3 minute rest
2x 500m with 5 minutes rest
1x 750 with 7 minutes rest
2x 500m wtih 5 minutes rest
2x 250m

Record times to comments.

Announcements

1)  We will be meeting at Fountainhead Regional Park at 8:00am to run. This park is further away than normal but it is a great park with a great out and back trail. Click here for directions. We will be meeting in the big parking lot on your right. If you drive down to the boathouse and come back up the hill then  look for the parking lot on your Left. Bring your trail shoes as this is a true trail. Call or email me if you get lost to let me know you will be late.

2) The October session of CrossFit Endurance will begin Tuesday, October 9. Workouts will be posted for the first week of October for those current members.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Record distance to comments.

PCF Crew at the Tough Mudder. Looking good!!

Announcements

1) We will be meeting at Fountainhead Regional Park this Saturday at 8am. Directions will be posted tomorrow. See you there!

2) If you are interested in running the Clarendon Day races please let Mike C. know on the blog. There’s something about beer in there!!

3) If anyone is interested in running the Army 10 Miler we have an opportunity for bibs. Email me and let me know.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

For this workout you want to keep your intervals consistent across the board. These should be hard efforts. Try to keep your intervals within 3-5 seconds of one another or you FOUL. FOUL = 20 Wall Climbs.

Ultra: 7 x 800m with 3 min rest between

Long: 6 x 800m with 3 min rest between

Short: 5 x 800m with 3 min rest between

Record times to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Tonight’s workout consists of two different sets of intervals. The 400m intervals should be run at a consistent 400m pace. Try to maintain your interval times between 2-3 seconds on these. In between each 400m interval you will run a 200m In-n-Out. (In-n-Out should be run hard for the first 1/3, coast the second 2/3 at a slower pace than when you started, and then pick it back up to sprint across the finish line the 3/3.) For the In-n-Out your goal is not pace but to run three different paces and recognize the difference between each.

Ultra: 6 x (400m, rest, 90 sec, 200m In-n-Out, rest 90 sec)

Long: 5 x (400m, rest, 90 sec, 200m In-n-Out, rest 90 sec)

Short: 4 x (400m, rest, 90 sec, 200m In-n-Out, rest 90 sec)

Record times to comments.

Announcements

We will be meeting at Patriot CrossFit at 8am for today’s workout.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Today’s workout should be run at an 85% Perceived Exertion Rate across each interval and total distance. Your second interval should not be any more than 10 seconds from your first interval.

Ultra: 2 x 1.36 miles (big loop of TT course), rest 3 min. between

Long: 2 x 1 mile, rest 3 min. between

Short: 3 x 800m, rest 3 min. between

Record times to comments.

Announcements

1) We will be meeting at Patriot CrossFit this Saturday at 8am. See you there!

2) If you are interested in running the Clarendon Day races please let Mike C. know on the blog.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

For this workout you want to keep your intervals consistent across the board. These should be about 90-95% effort in order to keep them consistent. This is not an all out effort but should be very close. Try to keep your intervals within 1-2 seconds of one another or you FOUL. FOUL = 2 min max burpees.

Ultra: 10 x 200m with 1 min rest between

Long: 8 x 200m with 1 min rest between

Short: 6 x 200m with 1 min rest between

Record times to comments.

Announcements

1) Today marks the first day of the new month. If you have not signed up yet please do so before class!

2) T-shirts:  For you N00bs we have t-shirts for sale. $28 for the microfiber and $25 for the tech tee. I will also be taking orders for long sleeve shirts and sweatshirts as you see fit for the winter months.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Benchmark Workout!!! Whoot!! Choose one of the following distances. If you are running the Odyssey race this weekend today’s workout is posted below. For everyone else you have a TT.

Ultra: 5k TT
Long: 5k or 2.1 mile TT
Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

Taper WOD: for those of you running the Odyssey this weekend.

8x200m at 70% effort with 2 min rest between.

Record times to comments.

Nothing like a little rain during your morning run!

Announcements

1) We will be meeting at Difficult Run in Reston tomorrow morning at 8am, 1800 Michael Faraday Parkway, Reston, VA. Parking for the trail is to your immediate Left upon entering the parking lot. Call or email me if you have any issues.

2) This is the last Saturday of the month. If you will be joining us for September please make sure you sign up before class next Tuesday.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Today’s workout is a Tempo run at 60% effort across the time for your chosen distance. Focus on pace across the terrain and try to maintain this perceived effort level. If you are not meeting us then try to run on terrain that mimics that closest to your race.

Ultra: 50 min. run at 60% effort

Long: 40 min. run at 60% effort

Short: 30 min. run at 60% effort

Record total distance to comments.

Be blinded by Awesomeness!!

Announcements

1) We will be meeting at Difficult Run in Reston on Saturday morning at 8am. Directions will be posted tomorrow for Saturday’s post.

2) This is the last Tuesday of the month. If you will be joining us for September please make sure you sign up before class next Tuesday.

3) Odyssey Running Rampage still has room for entries and is looking for volunteers for their September 8th race. If you are interested you can find more information on the Odyssey Adventure Racing website.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Hill Repeats!! Goal is to keep the intervals within 5 seconds of one another. Recovery is an easy jog or walk between intervals. You start your next interval the minute you hit the starting line.

Ultra: 6x  Hill Repeat

Long: 5x Hill Repeat

Short: 4x Hill Repeat

Record times to comments.

Announcements

1) This is the last Tuesday of the month. If you will be joining us for September please make sure you sign up before class next Tuesday.

2) We will be having class this Saturday for those of you not heading out of town. Details will be posted on Thursday.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout should be a hard effort across all intervals. If you miss the interval sit it out and pick it up on the next one. For every interval missed you accumulate :30 of wall sits after the workout. Try to run smart!

Ultra/Long/Short:

Run 6 min of 100m every :30
Rest 3 min

Run 4 min of 100m every :30
Rest 2 min

Run 2 min of 100m every :30

Record times to comments.

Announcements

1) Sunday morning we will be meeting at Patriot CrossFit at 7AM to caravan in our carpool. If you are driving to the gym and parking at/near the gym please park in the back of the gym or along other streets. Spectators, if you want to carpool, please sign up for a ride and/or make arrangements to meet us at Patriot and we can figure it out. If you have any questions, email or call me.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Due to the closures of 66W at 495 today we will be running around the National Mall. We will be meeting at the Tidal Basin Paddle Boats at 8:00am to warmup and walk to the starting location.  Click HERE for directions to Tidal Basin Paddle Boats parking. If you are doing this on your own then try to find a course that matches the terrain of the race for which you are training.

Today’s workout consists of Time Trial repeats so it should be all out efforts. Each repeat should be within 2-3 min of one another. The following courses and distances are below:

Record times to comments.

Announcements

1) We will be meeting at Difficult Run in Reston on Saturday morning at 8am. Directions will be posted tomorrow for Saturday’s post.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Tonight’s workout will be about pacing across different distances. I will be challenging you with both hills and sprints so make sure you run smart. Scale as necessary as this will not be easy.

Ultra: run 1x 20th St. Out-n-Back (.66mile) then 2x (800m + 400m), rest 1x the interval between each

Long: run 1x 20th St. Out-n-Back (.66mile) then 2x (400m + 200m), rest 1x the interval between each

Short: run 1x 20th St. Out-n-Back (.66mile) then 4x (200m), rest 1x the interval after the Out-n-Back and 2x between 200m intervals

Record times to comments.

 Announcements

1) We will still be having class on Saturday for those of you not running the Spartan on Sunday so please let me know who will be attending so I know to look out for you.

2) Spartan Race:  This Sunday!! Wear your best 80s outfit!! We will be coordinating the car pool on the blog so keep an eye out.

3) Check out this article on endurance athletes and low carb diets: Western States 100–Low Carber Wins Ultramarathon–Steve Phinney and Jeff Volek Study

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout is about pacing at hard efforts. The goal is to keep the 400m repeats within 2 seconds of one another. The rest time should allow you to recover to a point where you can maintain these over a longer time. If this is shorter than the 1:1 work/rest ratio that we do at times then you will need to take that into consideration when pacing. Repeats not held within 2 seconds of one another equals a FOUL. FOUL = 3 Special Seans.

Ultra: 7 x 400m repeats with 90 sec rest

Long: 6 x 400m repeats with 90 sec rest

Short: 5 x 400m repeats with 90 sec rest

Record times to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

We will be meeting at Wakefield Park by the Baseball Fields at 8:00am to run.  Click HERE for directions to Wakefield Park. We will be meeting in the parking lot before warming up and heading out. Our run will be around the lake which is a flat course on gravel so wear your trail shoes or shoes with some sort of tread so you don’t bruise your feet. Bring a Watch!! If you are doing this on your own then try to find a course that matches the terrain of the race for which you are training. See you on the trails!!

Today’s workout is a Tempo run so it should NOT be an all out effort. The first half of the time should be run at 60% effort and the second half should be run at 70% effort across the entire time.

Record distances to comments.

Announcements

1) We will be meeting at Wakefield Park on Saturday morning at 8am. Directions will be posted tomorrow for Saturday’s post.

2) POWER SPEED ENDURANCE in bookstores October 2012. Watch video trailer by clicking HERE!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

For this workout the 1 mile Time Trial should be all out effort. Each of the following intervals should be run at the same time it would take you to run that distance during the Time Trial. (ex. 1 mile TT = 8 min, then 800m = 4 min, 400m = 2 min, etc.)

Ultra: 1 mile Time Trial, rest time it takes to run 1 mile then 2x (800m, rest 800m time, 400m, rest 400m time)

Long: 1 mile Time Trial, rest time it takes to run 1 mile then 4x (400m, rest 400m time)

Short: 800m Time Trial, rest time it takes to run 1 mile then 4x (400m, rest 400m time + 200m, rest 200m time)

Record times to comments.

Announcements

1) Spartan Race:  Sign up to join us. The entire PCF community is welcome. We are racing August 26th at 9:30am. The heats are sold out so when you register choose Potomac CrossFit Endurance as your team. Team password is JustShowUp. Wear your best 80s outfit!!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

After yesterday’s Squat-a-pal00za scale as needed. Spend extra time warming up and, if you are extra sore, run this at a lower perceived effort level.

“Tosh”

3 Rounds of:

200m + 400m + 600m
Rest time is the amount of time it takes to run the interval.

Record times to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

We will be meeting at Theodore Roosevelt Island at 8:00am to run.  Click here for directions to Theodore Roosevelt Island Parking. We will be meeting at the bridge side of the parking lot before walking to the island together. Call or email me if you get lost or are running late to let me know you will be late.

Announcements

1) We will be meeting at Roosevelt Island on Saturday morning at 8am. Directions will be posted tomorrow for Saturday’s post.

2) Sign up now!! For the Spartan Race (August 26, 9:30am). Recruit members from the PCF Community to join us. We currently have 13 PCF members signed up.

4) POWER SPEED ENDURANCE in bookstores October 2012. Watch video trailer by clicking HERE!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

These efforts should be all out at the prescribed distance. This means a hard effort that you can maintain over distance and time. Do not blow everything on the first interval. Times should be within 1-2 seconds of one another. If not you FOUL. FOUL  = 40 PVC Sit-ups.

Ultra: 10x 200m with 60 sec. rest

Long: 8x 200m with 60 sec. rest

Short: 6x 200m with 60 sec. rest

Record times to comments.

Happy Birthday Jaime!!

Announcements

1) Today marks the first day of the new month. If you have not signed up yet please do so before class!

2) Spartan Race:  Sign up to join us. The entire PCF community is welcome. We are racing August 26th at 9:30am. The heats are sold out so when you register choose Potomac CrossFit Endurance as your team. Team password is JustShowUp. Wear your best 80s outfit!!

3) T-shirts:  For you N00bs we have t-shirts for sale. $28 for the microfiber and $25 for the tech tee. I will also be taking orders for long sleeve shirts and sweatshirts as you see fit for the winter months.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Benchmark Workout!!! Whoot!! Choose one of the following distances. If you are training for a marathon you need to bump up your distance and should at least be running the Long distance course now. If you have questions let me know.

Ultra: 5k TT
Long: 5k or 2.1 mile TT
Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

Announcements

1) This is the last Saturday in the July session. If you aren’t under a contract at this point please make sure you sign up again for August before next Tuesday.

2) Sign up now!! For the Spartan Race (August 26, 9:30am). Recruit members from the PCF Community to join us. We currently have 13 PCF members signed up.

3) POWER SPEED ENDURANCE in bookstores October 2012. Watch video trailer by clicking HERE!

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

We are meeting at Patriot CrossFit at 8am. Please be mindful of the 31 Heroes participants during our workout. We will be pairing up in order to minimize the amount of equipment that we use.

Scale this workout accordingly. You want to be challenged by these back squats but you should always be able to do a set of at least 3-5 at a time. As soon as you finish 30 back squats note the time on the clock and begin your Time Trial immediately. Note both total time and TT time.

Ultra/Long/Short: “Newport Beach Crippler”

30x Back Squat (225/185#)

1 Mile TT

Record results to comments.

Announcements

1) How many of you have signed up for 31 Heroes WOD on Saturday? I’m trying to get a headcount before scheduling Saturday’s class. More than likely we will be at PCF but if enough of you have signed up we might just be having an official REST DAY!

2) This is the last Thursday in July. If you aren’t under a contract at this point please make sure you sign up again for August before next Tuesday.

3) Sign up now!! For the Spartan Race (August 26, 9:30am). Recruit members from the PCF Community to join us. We currently have 13 PCF members signed up.

4) POWER SPEED ENDURANCE in bookstores October 2012. Watch video trailer by clicking HERE!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout should be completed as an all out effort.

“Lactate Shuttle”

Ultra: run 1,000m, rest 1/2 1,000m time, run 1,400m, rest 1/2 1,400m time, run 1 mile TT

Long: run 800m, rest 1/2 800m time, run 1,200m, rest 1/2 1,200m time, run 1 mile TT

Short: run 600m, rest 1/2 600m time, run 1,000m, rest 1/2 1,000m time, run 1,200m TT

Record times to comments.

Announcements

–This is the last week for the month of July. If you need to sign up for the month of August, or if you are new and want to sign up for August, click HERE! We look forward to seeing you on August 7 at 7pm.

–Spartan Race– Sign up to join us. The entire PCF community is welcome. We are racing August 26th at 9:30am. The heats are sold out so when you register choose Potomac CrossFit Endurance as your team. Team password is JustShowUp.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Hill Sprints!! These will be on our normal 200m hill but we will start at the top, turn around at the bottom and return to the top.

Ultra: 6x 400m with 1x rest between

Long: 5x 400m with 1x rest between

Short: 4x 400m with 1x rest between

Record results to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

We will be meeting at Wakefield Park by the Baseball Fields at 8:00am to run.  Click HERE for directions to Wakefield Park. We will be meeting in the parking lot before warming up and heading out. Our run will be around the lake which is a flat course on gravel so wear your trail shoes or shoes with some sort of tread so you don’t bruise your feet. Bring a Watch!! If you are doing this on your own then try to find a course that matches the terrain of the race you are running.

Opening Ceremonies are on Friday!! U-S-A! U-S-A!!

Announcements

1) Saturday’s class will be held at Wakefield Park.

2) Sign up now!! For the Spartan Race (August 26, 9:30am). Recruit members from the PCF Community to join us. We currently have 13 PCF members signed up.

3) POWER SPEED ENDURANCE in bookstores October 2012. Watch vide trailer by clicking HERE!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout is to be completed at 80% effort across distance. Keep intervals between 3-5 seconds of one another.

Ultra: 5x 800m, rest 2 min.

Long: 4x 800m, rest 2 min.

Short: 3x 800m, rest 2 min.

Record times to comments.

2012 Project Athena Marathon Relay Teams

Announcements

–Who has signed up for the Tough Mudder next month? Please let me know so that we can begin to coordinate if we need to.

–Spartan Race– Sign up to join us. The entire PCF community is welcome. We are racing August 26th at 9:30am. The heats are sold out so when you register choose Potomac CrossFit Endurance as your team. Team password is JustShowUp.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

These are hard efforts. Try to keep each interval between 1 and 2 sec of one another. If you don’t, you FOUL. FOUL = 2 min. max burpees. If the weather is bad we will still have class but we will be indoors and will partner up on the rowers. Your rest time will be the time it takes your partner to row 200m + any additional time, if needed, to get to 60 sec.

Ultra: 10x 200m with 60 sec. between

Long: 9x 200m with 60 sec. between

Short: 8x 200m with 60 sec. between

Record results to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

We will be meeting at Theodore Roosevelt Island at 8:00am to run.  Click here for directions to Theodore Roosevelt Island Parking. We will be meeting at the bridge side of the parking lot before walking to the island together. Call or email Tom if you get lost to let him know you will be late.

Announcements

1) Saturday’s class will be held at Theodore Roosevelt Island.

2) Sign up now!! For the Spartan Race (August 26, 9:30am) and the Project Athena Marathon Relay (July 14).

3) POWER SPEED ENDURANCE in bookstores October 2012. Watch vide trailer by clicking HERE!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout should be all out efforts. You have one medium distance interval followed by half that distance. Try to maintain pace across each and keep the shorter interval at a faster time than 1/2 of the time of the medium distance interval. (ex. 600m = 4 min, 300m should be faster than 2 min) Both intervals should be kept within 2-3 seconds of one another among distances. If you don’t, you FOUL. FOUL = 2 min. wall sit (clock stops when you stop, starts when you start).

Ultra: 5x 600m, rest 600m time, 300m, rest 300m time

Long: 4x 600m, rest 600m time, 300m, rest 300m time

Short: 3x 600m, rest 600m time, 300m, rest 300m time

Record times to comments.

Announcements

–Congratulations to the Project Athena Marathon Relay Teams!! Potomac CrossFit Endurance 2 of Coach Tom  G., Michelle Z., Jason N. and Mike C. came in at 4:04 while Potomac CrossFit Endurance 1 of Pete M., Coach Tes, Kourtney P. and Jason R came in at 4:10. It was a tough but fun race. Great job guys! Way to represent!!

–Spartan Race– Sign up to join us. The entire PCF community is welcome. We are racing August 26th at 9:30am. The heats are sold out so when you register choose Potomac CrossFit Endurance as your team. Team password is JustShowUp.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

For this workout focus on pacing. Try to keep your 100m time within 2-3 seconds of your time posted by the McMillan Run Calculator from this month’s TT. Each interval should be kept between 2-3 seconds of one another. Form/technique should be maintained throughout as this is a short distance.

Ultra: 100m on the min. for 20 min.

Long: 100m on the min. for 18 min.

Short: 100m on the min. for 16 min.

Record results to comments.

Announcements

1) There will not be an organized workout today due to the Project Athena Marathon Relay in Richmond. The WOD will be posted for you to do on your own. Feel free to meet up in a specific location together if you guys are interested.

2) Sign up now!! For the Spartan Race (August 26, 9:30am) and the Project Athena Marathon Relay (July 14).

3) Video reviews will be coming out shortly. You will receive an email with a link to your vide via our YouTube channel. All videos are private. Email me if you have any questions.

4) POWER SPEED ENDURANCE in bookstores October 2012. Watch vide trailer by clicking HERE!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today is a long temp run. This should be performed at a 60% effort level for the first half of the prescribed distance and 70% the second half. Try to run on terrain that mimics the terrain of your next race.

Ultra: 8 mile TT

Long: 6 mile TT

Short: 4 mile TT

Record time to comments.

Announcements

1) There will not be an organized workout on Saturday due to the Project Athena Marathon Relay in Richmond. The WOD will be posted for you to do on your own. Feel free to meet up in a specific location together if you guys are interested.

2) Sign up now!! For the Spartan Race (August 26, 9:30am) and the Project Athena Marathon Relay (July 14).

3) Video reviews will be coming out shortly. You will receive an email with a link to your vide via our YouTube channel. All videos are private. Email me if you have any questions.

4) POWER SPEED ENDURANCE in bookstores October 2012. Watch vide trailer by clicking HERE!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

This workout is an all out effort on the first interval followed by intervals at a perceived effort level of 75% across the distance.

Ultra: 600m TT, rest 3 min., 4x 600m at 75% effort level with 1:30 rest between

Long: 600m TT, rest 3 min., 3x 600m at 75% effort level with 1:30 rest between

Short: 600m TT, rest 3 min., 2x 600m at 75% effort level with 1:30 rest between

Record results to comments.

Announcements

–Spartan Race– Sign up to join us. The entire PCF community is welcome. We are racing August 26th at 9:30am. The heats are sold out so when you register choose Potomac CrossFit Endurance as your team. Team password is JustShowUp.

–T-shirts–we have t-shirts for sale. $28 for the microfiber and $25 for the tech tee. I will also be taking orders for long sleeve shirts and sweatshirts as you see fit for the winter months.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Run your TT times and distances from last Tuesday through the McMillan Run Calculator (found on the Resources page). Look at the interval times at the top of the page to see what your times for this WOD should  be. Then, try to keep the intervals within 2-3 seconds of one another. This will require you to pay attention to pacing instead of going all out, willy nilly. If you miss the interval you Foul. Foul = 2×2 min of Rotational Starfish.

Ultra: 5x 800m with 2 min rest

Long: 4x 800m with 2 min rest

Short: 3x 800m with 2 min rest

Record times to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Due to the heat we will be doing a team workout. In teams of two you will be doing the following.

Partner 1 will run/row 100 meters at maximal intensity. At the end of 100 meters, the Partner 1 tells Partner 2 “Go,” and the second team member runs/rows 100 meters at maximal intensity while the first team member rests/rows lightly. At the end of 100 meters, Partner 2 says “Go”, and the first runs/rows 200 meters at maximal intensity. The team member in active rest should cheer on and motivate (or heckle) the other. Continue alternating back and forth until the team has completed the following progression: 100m / 200m / 300m / 400m / 500m / 400m / 300m / 200m / 100m. The fastest team wins!! Record results to comments.

Announcements

1) Last call for Project Athena Marathon Relay! We have one team already but are looking to create a second team. Race is July 14 in Richmond. Travel day is Friday night, race Saturday morning. Each person runs (or runs/walks) 6.2 miles. We’re going to have fun so don’t worry about your times!! Just Show Up!!

2) Saturday’s workout will be at Patriot CrossFit at 8am.

3) Sign up now!! For the Spartan Race (August 26, 9:30am) and the Project Athena Marathon Relay (July 14).

4) Video reviews will be coming out shortly. You will receive an email with a link to your vide via our YouTube channel. All videos are private. Email me if you have any questions.

5) Check out the new Resources page for frequently used sites in our program!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Tonight’s workout is all out efforts. If you miss the interval then rest the missed interval and catch up on the next one. Record number of intervals made. Try to maintain a constant pace coming in at the same time every second. Make sure you are hydrating for the heat tonight even this is a short and sweet workout.

The first night trail run by Potomac CrossFit Endurance. We had to out run the storm but we still had some fun.

Announcements

–Today marks the first day of the new month. If you have not signed up yet please do so before class!

–Project Athena Marathon Relay—We have one team going to run the Marathon Relay. It’s not too late to create another team so speak up if you are interested!!

–Spartan Race– Sign up to join us. The entire PCF community is welcome. We are racing August 26th at 9:30am. The heats are sold out so when you register choose Potomac CrossFit Endurance as your team. Team password is JustShowUp.

–T-shirts–for you N00bs we have t-shirts for sale. $28 for the microfiber and $25 for the tech tee. I will also be taking orders for long sleeve shirts and sweatshirts as you see fit for the winter months.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Benchmark Workout!!! Whoot!! We are beginning our push into the end of the season for the Odyssey Trail Running Rampage and the Marine Corps Marathon so if you need a month to scale down for a bit then now is the time. Otherwise we will continue to forge ahead!

Ultra: 5k TT
Long: 5k or 2.1 mile TT
Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

There will not be an organized class for Saturday. We are completing our first night run on Friday night. If you have questions or would like to join us please email me at tes@potomaccrossfit.com for more information.

See you on the trails!!

Tes

Announcements

1) There will not be a Saturday morning organized run. We will be doing a Friday night run instead. Details to come in an email. Email or call with questions!! Look forward to it.

2) This is the last week of classes for this month so if you do not have a contract remember to sign up for next week!

3) Sign up now!! For the Spartan Race (August 26, 9:30am) and the Project Athena Marathon Relay (July 14).

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Announcements

1) This is the last week of classes for this month so if you do not have a contract remember to sign up for next week!

2) Sign up now!! For the Spartan Race (August 26, 9:30am) and the Project Athena Marathon Relay (July 14).

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Tonight’s workout will be In-and-Outs. Focus on keeping form while increasing speed and decreasing speed by your lean/fall, not by pushing out the back. An In-and-Out will be 80m acceleration, 80m hard, 80m glide, 80m hard, 80m glide.

Ultra: 6x 400m In-and-Out with 2 min rest between

Long: 5x 400m In-and-Out with 2 min rest between

Short: 4x 400m In-and-Out with 2 min rest between

Record times to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

So today is going to be a hot one!! Make sure that you drink 1/2 your BW in oz of water at a minimum. Also, 2-3 hours before the workout drink a watered down electrolyte drink to ensure you have enough electrolytes. To find out how much you will need to consume during the WOD check out the Gatorade Fluid Loss Calculator by clicking here. We will still be having class but will be resting indoors or rowing if possible. We will have to see what the class size is for CrossFit. Regardless we will be there so Just Show Up!!

These intervals are to be performed at 80% effort focusing on form and pacing. Try to keep these intervals between 3-5 seconds of one another or you Foul. Foul = 2 min accumulated wall sits.

Ultra: 5x 800m with 4 min rest between

Long: 4x 800m with 4 min rest between

Short: 3x 800m with 4 min rest between

Record times to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout comes from our friends at CrossFit Newport Beach (Thank you CB!!). These hill sprints are all out efforts. Try to cover the same distance each interval while focusing on mechanics. Watch this video before class today!!

Ultra: 12 x 15 sec. hill sprint, walk down hill and rest 1 min.

Long: 10 x 15 sec. hill sprint, walk down hill and rest 1 min.

Short: 8 x 15 sec. hill sprint, walk down hill and rest 1 min.

Record results to comments.

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout is a combination of long interval distances. What I want you to do today is focus on the 800m intervals and try to pace the 400m at the 800m pace. This will help you begin to figure out how to pace yourself across distances and what your perceived exhertion rate is as well. Your 400m times should be right on those of the 800m time. If you deviate 2-3 seconds on your 800m times or 1-2 seconds on your 400m times from 1/2 of your 800m times then you FOUL. FOUL = 5x Special Seans.

Ultra: 5x (800m +400m) Rest 800m time and 2x 400m time

Long: 4x (800m +400m) Rest 800m time and 2x 400m time

Short: 3x (800m +400m) Rest 800m time and 2x 400m time

Record results to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Workout Of the Day

CrossFit:

If you guys are feeling trashed then take today off from CrossFit and just come to CFE tonight.

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Today’s workout is a little bit shorter but will be good for you veterans to work on pacing and for the new guys to work start ramping up. We will focus more on skills and drills today as well as mobility.

Ultra: 6x 200m at 95% effort, with 2 minutes rest between

Long: 5x 200m at 95% effort, with 2 minutes rest between

Short: 4x 200m at 95% effort, with 2 minutes rest between

Record results to comments.

Athlete Profile

Name:  Colby S
Hometown: Alexandria, Va
When did you join PCF? Jan 2012
When did you start training with PCF Endurance? October 2011

What is your favorite Crossfit WOD? I haven’t done too many girl or hero WODs yet so anything with squats, deadlifts, cleans, or running

Least favorite WOD? Burpees and TTB

Tell us about your athletic background prior to Crossfit and Crossfit Endurance:
Baseball was my sport of choice throughout high school but I had to give it up when every D1 scout in America somehow lost my phone number.  I started strength training in 9th grade and quickly became obsessed.  Our high school had a great strength coach who preached heavy squats/deadlifts/power cleans and would quickly ridicule anyone who picked up a curl bar.  It definitely made for an easy transition into Crossfit later on.  I lost a lot of motivation to lift during college since I was no longer playing sports.  I seemed to follow a 3 months on, 6 months off routine for about 7 years which obviously lead to a serious decrease in strength.

What drew you to PCF Endurance?
I ran a couple of marathons before starting CFE and I started to get really sick of LSD training.  I wanted to continue to run marathons but I was spending hours on the road every week and my long runs on the weekend would drain everything out of me. I also wasn’t getting any faster.  I kept reading articles about CFE’s style of training and decided to give it a try.  I’ll admit I was skeptical at first but am now 100% in after seeing the results.

How have you balanced the requirement between Crossfit and Crossfit Endurance workouts?
This was a challenge at first but it is getting better.  I try to follow the 4x week CF schedule but making it to the Sunday WOD can be tough. Sometimes random life events will prevent me from going to a scheduled WOD and I’ll “swap” it for the Friday morning WOD.  This is probably not the best idea but if I don’t make it to Patriot at least 4x a week I start to go crazy.

How has PCF Endurance made a difference in your race training, crossfitting, or other athletic endeavors?
It has made a huge difference by reducing the amount of hours a week I have to train while increasing my speed and endurance.  I ran a 5 hour marathon last October.  I took a break from training and started back up again in January.  After 2 months of CF and CFE training I ran a 13 min PR at the Rock and Roll Marathon.  My longest “long run” during those two months was an 8 miler.  My coworkers thought I was going to die on race day but was more than happy to prove them wrong.  I am really excited to see what happens this October after a full 10 months of training.

As for crossfitting, I noticed an immediate benefit from doing CFE.  Any 400m run thrown into a WOD feels like a rest period and have noticed I can make up a lot of ground and pass other crossfitters during the run. This definitely would not be happening without CFE.

What are some of your goals for 2012?
Kick Oprah’s ass.  I swear to God if I don’t beat her marathon time this year I’m going to freak out.

Any advice for Crossfitters or others who are new to Crossfit Endurance?
Even if a small part of you is considering CFE then try it out for a month and see if it is right for you.  Tes is a great coach and you’ll be amazed at the results whether you are looking to improve your WODs or train for a 50 miler.  I am definitely never going back to LSD training again.

Announcements

–Today marks the first day of the new month. If you have not signed up yet please do so before class!

–CrossFit HOPE—This weekend!! The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance. We will still have class that day for those of you not participating in HOPE. Also, Brian is still looking for help to set up that morning so email him if you are interested.

–North Face Endurance Challenge—Congratulations to Tom G, Colby S, Simon H and Kourtney P for kicking some serious butt in tough conditions over the weekend. Way to represent guys!!!

–Project Athena Marathon Relay—Due to lack of interest we will not be running this race. Please make sure you register for the Spartan Race (August 26, Sunday) if you want to participate in our next race.

–Today marks the first day of the new month. If you have not signed up yet please do so before class!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Benchmark Workout!!! Whoot!! We have been doing a lot of time trials lately so if you need to scale down please do so. We are beginning our last big push into the end of the season for the Odyssey Trail Running Rampage and the Marine Corps Marathon so if you need a month to scale down for a bit then now is the time. Otherwise we will continue to forge ahead!

Ultra: 5k TT
Long: 5k or 2.1 mile TT
Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

GOOD LUCK to everyone running the North Face Endurance Challenge today!!

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

North Face Endurance Challenge: Good luck to you guys!!

For everyone else we will have class. We will be meeting at Patriot CrossFit at 8:00 am.

Scale this workout accordingly. You want to be challenged by these back squats but you should always be able to do a set of at least 3 at a time. As soon as you finish 30 back squats note the time on the clock and begin your Time Trial immediately. Note both total time and TT time.

Ultra/Long/Short: “Newport Beach Crippler”

30x Back Squat (225/185#)

1 Mile TT

Record results to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

For the North Face Endurance Challenge runners:

Thursday: OFF of CrossFit, CFE workout

Friday: OFF of everything, focus on mobility, aches, pains and diet

CrossFit Endurance:

These should be all out efforts for everything. You have 2x rest between each interval so you should be able to maintain pace. Use the interval time from your 1 mile TT to help determine what your other splits should be for the rest of the workout. Try to keep all intervals within 2-3 seconds of like intervals. If not you FOUL. FOUL = 5x “Sean Specials”.

Ultra: Run 1 mile Time Trial, then run 3x(400 + 600 + 800). Rest 2x interval time.

Long: Run 1 mile Time Trial, then run 2x(400 + 600 + 800). Rest 2x interval time.

Short: Run 1 mile Time Trial, then run12x(400 + 600 + 800). Rest 2x interval time.

Record results to comments.

For the North Face Endurance Challenge runners:

Tabata Run: 8x :20/:10 work to rest ratio at 80% effort.

Then stretch and work on mobility.

As the weather becomes more hot and humid it is important to stay on your hydration and electrolytes. Use Gatorade’s Fluid Loss Calculator to figure out how much you should be drinking to accommodate hydration before, during and after a workout. This is essential to performance and heat exhaust prevention as is the time of day you run and where you run. The earlier you can run in the day the better before the sun comes up (hence our early practices on Saturdays, that was designed on purpose). And try to wear clothing that is wicking and not cotton. Carry a water bottle with you for longer runs or some sort of hydration pack to help aid in this. Also, remember that your effort levels will be affected as you guys felt on Saturday so merely do the best you can. Listen to your body and if you start feeling ill stop. The last thing you want to deal with during your season is heat exhaustion or anything of the sort. Be smart, train smart and hydrate!! Don’t forget that hydration means both water and electrolytes. In order to elminate the chance for cotton mouth you can sometimes get with an electrolyte drink during a long workout try to drink a watered down electrolyte drink during the day so that your body will absorb more of it at a slower rate and be ready prior to the workout. If the weather is absolutely miserable outside we will still have practice but we will alter the workout to be indoors.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Tonight we are going to work on pacing. These sets will be broken into 2′s meaning the odd numbered intervals will be run at 80% effort and the evens will be run at 100%. The idea is to pace both of them so that neither interval is within 2-3 seconds of the others in the same effort level.

Ultra: 10x 200m with 2x rest

Long: 8x 200m with 2x rest

Short: 6x 200m with 2x rest

Record results below.

Announcements

1) There is no organized class today. The CFE workout is to be done on your own. Enjoy your weekend!!

2) T-shirts are still for sale. They are $25 for the cotton blend and $28 for the performance shirts (there are limited sizes in these).

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

For those of you running the North Face Endurance Challenge this coming weekend the first part of your week should look something like this:

Sat: CFE

Sun: CrossFit

Mon: Squat at 80%, MetCon 10 min or under

CrossFit Endurance:

Today’s Time Trial is a little bit different in that it is task oriented. The goal is to cover the maximum distance possible in the time noted below. If you are running the  North Face Endurance Challenge next weekend then this is your last hard run. If you aren’t feeling 100% then I’d recommend scaling this down to a 70% effort or even scaling the program. The same goes for those of you who may just be warn down. Listen to your body! It knows best.

Ultra: 50 min Time Trial

Long: 40 min Time Trial

Short: 30 min Time Trial

Record total distance to comments.

Announcements

1) There will not be an organized class over Memorial Day Weekend but there will be a workout posted. If Murph is programmed for Saturday and you want to do that then skip the PCFE WOD. Work to negative split your mile times during Murph instead.

2) We have one team and 2 individuals running the North Face Endurance Challenge on June 2-3 so keep an eye on the schedule to come out and support them. We will still have class that morning for those of you not racing though.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

For the following intervals you want to keep them within 3-5 seconds of one another. These should be hard efforts but at an effort level that you can maintain across the board. Focus on pacing during these efforts. If you miss the interval requirement you FOUL. FOUL = 2 min. Planche Walk-up.

Ultra/Long: 4x 800m with 2 min. rest between intervals.

Short: 3x 800m with 2 min. rest between intervals.

Record times to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Ultra/Long/Short: Tabata Run: 8x :20 of work followed by :10 of rest. Each of these should be an all out effort. The goal is to cover the same amount of distance on each interval. Record total distance to comments.

Today’s workout will be held on the National Mall. Meet at the Tidal Basin Paddle Boats. Click here for directions.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Ultra: 50 min. Temp run. First 25 min. should be at 65% effort across time (50 minutes), second 25 min. should be at 75% effort across time.

Long: 40 minute Temp run, first 20 minutes should be at 65% effort across time (40 minutes), second 20 minutes should be at 75% effort across time. Record distance.

Short: 30 minute Temp run, first 15 minutes should be at 65% effort across time (30 minutes), second 15 minutes should be at 75% effort across time. Record distance.

Record distance to comments.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 Hours of REST

CrossFit Endurance:

These intervals should be consistent. Keep them within 2-3 seconds of one another. If not, you foul. FOUL = 2 min. planche hold.

Ultra: 8x400m with 1:30 rest between each

Long: 6x400m with 1:30 rest between each

Short: 4x400m with 1:30 rest between each

Record times to comments.

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

These are going to be hard so the goal is to focus on keeping your intervals the same and maintain form the best you can.

Ultra: 10×10 jumping squats, then 200m hill sprint. Rest is the time it takes to walk back down the hill.

Long: 8×10 jumping squats, then 200m hill sprint. Rest is the time it takes to walk back down the hill.

Short: 6×5 jumping squats, then 200m hill sprint. Rest is the time it takes to walk back down the hill.

Record times to comments.

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

Try to keep all efforts within 5-10 seconds of one another.

Ultra: 3x 2 mile Time Trials with 10 minutes rest between each

Long: 2x 2 mile Time Trials with 10 minutes rest between each

Short: 2x 1 mile Time Trials with 10 minutes rest between each

Record times to comments.

Announcements

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

–The 31 Heroes Project–August 4, 2012. Registration begins June 1, 2012. Mark your calendar!

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun
4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF
3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

3 to 5 Hrs of Rest

CrossFit Endurance:

These are all out efforts. Intervals should not be slower than the splits within the 1 mile TT.
Ultra: Run 1 mile Time Trial, then run 3x(400 + 600 + 800). Rest 2x interval time.
Long: Run 1 mile Time Trial, then run 2x(400 + 600 + 800). Rest 2x interval time.
Short: Run 1 mile Time Trial, then run 1x(400 + 600 + 800). Rest 2x interval time.
Record times to comments.

Announcement

–CrossFit HOPE—Register for CrossFit HOPE (June 9). The top 3 men and top 3 women will receive a free month of Potomac CrossFit Endurance.

–North Face Endurance Challenge—If you are interested in being on the PCFE Marathon Relay team for the North Face Endurance Challenge (June 2-3), post to the blog. We will need to get teams registered soon.

–Project Athena Marathon Relay—If you are interested in being on the PCFE Marathon Relay team for the Project Athena Marathon Relay (July 14) start working on your teams today. We will need to register teams in early June.

Workout Of the Day

CrossFit:

5x: Mon/OFF/Wed/Thurs/Fri/OFF/Sun

4x: Mon/OFF/Wed/Thurs/Fri/OFF/OFF

3x: Mon/OFF/Wed/Thurs/OFF/OFF/OFF

CrossFit Endurance:

These intervals should be done as hard efforts. Do not let the intervals drop more than 3 seconds from one set to the next.

Ultra: 8x (400m, rest 2 min, then 200m, rest amount of time it takes to run 200m)

Long: 6x (400m, rest 2 min, then 200m, rest amount of time it takes to run 200m)

Short: 4x (400m, rest 2 min, then 200m, rest amount of time it takes to run 200m)

Record times to comments.

** in case of rain we will still have class but there may be an alternative workout.

If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours. –Henry David Thoreau

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

These should be hard efforts across the entire workout. Make sure you take your entire rest time and try to focus on how you will pace yourself for the duration of what is prescribed.

Ultra: 2x 1 mile TT repeats, rest 3 min. between each. Interval #2 must not be any slower than 5 seconds than the first or you FOUL.

Long: 1x 1 mile TT, rest 3 min., then 800m TT. The 800m must not be more than 5 seconds slower than your fastest 800m in the mile or you FOUL.

Short: 1x 800m TT, rest 3 min., then 2x 400m. The 400m runs must not be more than 3 seconds slower than your fastest 400m in the 800m or you FOUL.

FOUL= 2 min. max burpees.

Record times to comments.

Unless you try to do something beyond what you have already mastered, you cannot grow. –Ronald Osborn

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F
4x: Su/M/W/Th
3x: M/W/Th

3-5 Hours of Rest

CrossFit Endurance:

For all courses complete the following:

Ultra/Long/Short:

Run 6 min. of 100m sprints on 30 sec., 3 min. rest. Run 4 min. of 100m sprints on 30 sec., 2 min. or rest. Run 2 min. of 100m sprints on 30 sec. Record the number of sprints completed during each round to comments.

Compare results to 120313.

 The most important thing is not to win, but to take part, just as the most important thing in life is not the triumph, but the attempt. The essential thing is not to have conquered, but to have fought well. –Olympic Creed of 1894

Workout Of the Day

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Benchmark Workout!!! Whoot!!

Ultra: 5k TT
Long: 5k or 2.1 mile TT
Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

We have no friends; we have no enemies; we only have teachers. –Anonymous

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Workout Location: The workout today will be held at Wakefield Park (click here for directions). We will be meeting in the first parking lot on the Left near the baseball fields when you enter Wakefield Park. The trail will start there and goes around Lake Accotink. The trail is rather flat and wide so it is good for our first long run. We will be starting at 8am so if you will be late either email or call me so that we know.

Today’s workout will be the longest tempo run we have done to date. This is still to be completed at the perceived effort level of 85% across the time noted. The longer you run, the lower the intensity so your 85% on a 5K will not be the same as your 85% for 70 min. Remember your watches and hydrate today.

Ultra: 70 min. tempo run at 85% effort
Long: 60 min. tempo run at 85% effort
Short: 50 min. tempo run at 85% effort

Record total distance to comments.

Announcements:

Class Signup: Remember to sign up on MBO for next month if you haven’t already. Sign up by clicking here!

Regionals Weekend: We will not be having class on May 5 due to Regionals. Please come support your local camarades as they take on the best in the region for Individual and team competition.

Race!!: For those of you interested, our next race is the North Face Endurance Challenge, June 2 and 3, 2012. It is right in our own backyard yet again. Course distances are: Saturday–50 miles, 50k, Marathon, Marathon Relay, and Kid’s Run; Sunday–Half Marathon, 10k, 5k and Kid’s Run. Let me know who is interested and in which distances!

What counts is not only the number of hours you put in but how much you put in those hours. –Anonymous

Workout Of the Day

CrossFit:

5x: Su/M/W/Th/F
4x: Su/M/W/Th
3x: M/W/Th

3-5 Hours of Rest

CrossFit Endurance:

Ultra: 4x (800m + 400m + 200m “in-and-out”)
Long: 3x (800m + 400m + 200m “in-and-out”)
Short: 2x (800m + 400m + 200m “in-and-out”)

Rest between each set is 2 min. for everyone. “In-and-Outs” are performed as 40m acceleration, 40m hard, 40m glide, 40m hard, 40m glide.  Record times to comments.

Greatness lies not in being strong but in the right use of strength. –Anonymous

Workout Of the Day

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra/Long/Short:

“Death by 10M”

Athletes will run 10m every minute on the minute adding an additional 10m with each minute (ex. min. 1, run 10 m; min 2, run 20 m; min 3, run 30 m; etc.) until you can no longer make the minute interval. Your rest is whatever is left at the end of the minute so the idea is to run hard and then rest the duration of the minute. These will be like shuttle runs so you will be required to touch the 10m line for all “turn around” intervals except for the final 10m. Record completed rounds to comments.

“When you cannot see what is happening, do not stare harder. Relax and look gently with your inner eye.” –Lao Tzu

Workout Of the Day

CrossFit:

OFF for everyone

CrossFit Endurance:

Today’s tempo run should be performed at 50% perceived effort across time for the first half of the run and 60% perceived effort across time for the second half. These perceived effort levels will be individual to each of you and should be based on how you are feeling. If 100% is all out then 50% is about conversational pace, something you can maintain over the prescribed period of time with 50% effort. Then pick it up by 10% for the second half. These runs can be done on a trail or on the road, your choice.

Ultra: 30 min. tempo run

Long: 25 min. tempo run

Short: 20 min. tempo run

Record total distance covered below.

The less effort, the faster and more powerful you will be. –Bruce Lee

Workout Of the Day

CrossFit:

RARE 10K participants: OFF today

Everyone else has CrossFit today!!

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3-5 Hours of Rest

CrossFit Endurance:

RARE 10K participants: Tabata Run: 8x :20 of work followed by :10 of rest. Try to cover the same distance each time.

CFE Class:

Ultra: 5x (100m + 200m + 400m). Rest the same amount of time it takes you to run the interval.

Long: 4x (100m + 200m + 400m). Rest the same amount of time it takes you to run the interval.

Short: 3x (100m + 200m + 400m). Rest the same amount of time it takes you to run the interval.

Record times to comments.

Exercise is only as beneficial as the posture in which you perform it. –Matthias Alexander

Hydration for the Endurance Athlete

Hydration is the second part of a nutrition plan that we want to look at. It is extremely important to arrive at a workout or event well hydrated and ready to perform in order to prevent dehydration. It only takes a 3% loss of water for dehydration to occur. Trying to hydrate during an event is too late and impossible as your body is already in a deficit. This will only put an athlete more at risk for sub par performance if not something more severe requiring medical attention. Here are some guidelines to follow to ensure that you arrive prepared to perform.

Pre-exercise: It is recommended that athletes drink 1/5 of their BW in oz. on an average temperature day with little to no activity. As temperatures and activity levels change we recommend you use a fluid loss calculator to help determine how much fluid you will need throughout an event to maintain hydration throughout an event. (Check out the Gatorade Fluid Loss Calculator to calculate your personal hydration needs for BW, intensity levels of exercise and atmospheric temperature.) It is also very important to ensure that your electrolyte needs are dialed in preparation for the upcoming training day. The longer you go, the more you will need to be prepared for. If you find yourself slightly behind the recommended daily hydration or electrolyte levels, try to drink 16-20 oz. of water or watered down electrolyte drink at least 2 hours before exercise and only water the last hour before exercise. This will help prevent a sugar pike into the blood flow and insulin response which will leave you with low blood sugar at the beginning of exercise (typical symptoms are slightly dizzy and light-headedness.

During Exercise: It is recommended that during an endurance event, no matter the distance or the duration, athletes take in between 16-20 oz. of just water per hour. This goes for any activity from 1 hour to 20. After one hour it is necessary to add some type of electrolyte supplement as well as begin taking in nutrition/calories. (Electrolytes are sodium, potassium magnesium and calcium and help your body retain fluids as well as affect muscle function.) The only way to determine the correct amount of electrolytes for each athlete is to have them perform a sweat rate test. With each pound lost a specific amount of electrolytes will be prescribed in order to allow for proper muscle function.

Things to watch out for: Dehydration is probably the most well-known cause of an ill prescribed hydration plan, however there are other issues you need to not only be aware of but watch out for as both of these can cause swelling of the brain in extreme cases.

• Hyponetremia: This is caused by a loss of sodium in the blood stream due to lack of electrolytes and an abundant intake of water.
• Hypernetremia: This is caused by elevated levels of sodium in the blood stream.

These issues can happen in extreme cases but if your hydration, electrolyte and nutrition plan is dialed in then your risk of these occurring is decreased. Because the symptoms can be sometimes misdiagnosed as dehydration it is essential that you seek medical attention if you feel that you are under distress or having symptoms of either of the above.

Workout Of the Day

CrossFit:

OFF for Everyone regardless of whether you are competing in the RARE 10K or not. If you are not competing then you will need to follow the regular schedule. If you ARE competing this weekend then please pay attention to the blog this week. This is a taper week and will need to be followed as posted (meaning it is not up for interpretation if you want to taper correctly), no exceptions if you expect to perform on Saturday.

CrossFit Endurance:

For those of you competing in the RARE 10K this weekend you will need to run this workout at 70% effort. For everyone else you will need to follow this as RXd.

Tonight we are going to do more work on cadence and implement something a little bit different during the WOD. In addition to time results we are going to have you count your footfalls per 200m as well. We will then add the number of footfalls to the time of each 200m to give you a different kind of performance standard (time + efficiency = performance). The goal is to decrease your time while increasing your footfalls per 200m.

Ultra: 10 x 200m with 2 min. rest

Long: 8x 200m with 2 min. rest

Short: 6x 200m with 2 min. rest

Record results to comments.

Success is sweet, but it usually has the scent of sweat about it. –Anonymous

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

Today’s time trial will be an out and back course on the Mount Vernon Trail. The team will meet at 8am in the parking lot of Theodore Roosevelt Island, near the wooden bridge (click here for directions).  If you’re wondering about the exact route, check it out here on Map My Run.  Parking is sometimes tight right by the island.  If you run into an issue, try to find street parking in Rosslyn and take the pedestrian bridge over GW Parkway near the island.  If you get lost or have any questions, feel free to shoot me an email (tomglen@gmail.com).  –AC Tom

This is a Time Trial day so this should be a hard effort unless you are running the RARE 10K next weekend. If you are running the RARE 10K next weekend I would recommend you scale down to the level below what is planned for your group training (ex. if you normally do long course, run short course today; if you normally run short course then cut off 1 mile and run 2 miles) in order to begin your taper week. Please also watch the blog carefully next week as your training plan will change accordingly to prepare you for Saturday. If you have not signed up for the RARE 10K yet and would like to do so we have two entries that have opened up by team members or you can sign up here: RARE 10K Sign-up. If you are not participating next weekend you have your normal schedule with CrossFit and will do the normally schedule WODs for CFE.

Ultra: 10k TT

Long: 4M TT

Short: 2M TT

Record times and distances to comments.

Ambition by itself never gets anywhere until it forms a partnership with hard work. –James Garfield

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

These should be hard efforts. Try to pace across the distance while maintaining consistency. The challenge here will be that we are increasing the distance, not decreasing as we have in the past. Be sure to pay attention to your effort level and adjust accordingly to meet the interval times assigned.

Ultra/Long/Short: 2 x 400m with 1:00 rest between + 2 x 800 with 3:00 rest between, deviate no more than 2-3 seconds on 400m and 3-5 seconds on 800m

Then

2x each drill covered in the warmup

20 Dead Bugs (R/L/Both)

Nothing great was ever achieved without enthusiasm. –Ralph Waldo Emerson

WOD

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

To be done as an all out effort:

Ultra: 4x (400m + 200m + 100m) rest the time it takes you to run the interval, rest an additional 1 min. after the 100m

Long: 3x (400m + 200m + 100m) rest the time it takes you to run the interval, rest an additional 1 min. after the 100m

Short: 2x (400m + 200m + 100m) rest the time it takes you to run the interval, rest an additional 1 min. after the 100m

Record interval times and results below.

In order to achieve all that is demanded of us we must regard ourselves as greater than we are. –Johann Wolfgang von Goethe

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

There will not be an organized class today so this workout is to be done on your own. If you need to map out a 600m distance near you visit www.mapmyrun.com. If you did not run a 5k TT on Tuesday then think of this as being at 60-70% effort level across the distance. Try to work on pacing by keeping your intervals consistent. Remember to keep your feet underneath you with a tight midline. Try to lean from you ankles like we doduring the Ball of Foot Hops. Have a great weekend and we will see you on Tuesday.

Ultra: 6x 600m at 5k pace, rest 90 sec. Try to keep intervals between 2-3 sec. of one another

Long: 5x600m at 5k pace, rest 90 sec. Try to keep intervals between 2-3 sec. of one another

Short: 4x 600m at 5k pace, rest 90 sec. Try to keep intervals between 2-3 sec. of one another

Record times to comments

An overnight success usually takes about ten years. –Anonymous

NOTE: There will not be an organized class this weekend due to Coaches Tes and Tom taking time to spend with their families. There will be a posted workout for you to do on your own. Feel free to get together on your own. If you meet at Patriot, please be mindful of the classes going on and try to stay out of the way.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

These are all out efforts. I will have your interval times that you will try to hold for each effort based on your TT on Tuesday. If you don’t keep interval times within 2-3 sec. of one another you FOUL. FOUL will be assigned after everyone has completed their intervals.

Ultra: 8 x 400m, rest 90 sec. between, hold all splits within 2-3 sec. of one another

Long: 6 x 400m, rest 90 sec. between, hold all splits within 2-3 sec. of one another

Short: 4 x 400m, rest 90 sec. between, hold all splits within 2-3 sec. of one another

Record results to comments.

Time Trial Night: Slogging is not allowed!

Everyone has a talent; but rare is the courage to follow the talent to the places it leads. –Erica Jong

WOD

CrossFit Endurance:

OFF for Everyone

CrossFit Endurance:

Benchmark Workout!!! Whoot!!

Ultra: 5k TT

Long: 5k or 2.1 mile TT

Short: 1 mile or 2.1 mile TT

Record times to comments.

This workout will be used to get your split times for the next 4 weeks. Make sure you are well hydrated before coming to class.

Race Announcement:

The race for this month is the RARE 10K, April 21. If you haven’t signed up do so here. Choose Potomac as your team!

If I had six hours to chop down a tree, I’d spend the first four hours sharpening the axe. –Abraham Lincoln

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

This run will be held at Difficult Run in Reston. Meet at 1800 Michael Faraday Parkway, Reston, VA at 8am. Call me if you have any issues.

Ultra: 50 min. run at 60% effort

Long: 40 min. run at 60% effort

Short: 30 min. run at 60% effort

Perceived effort levels should be across time limit. Record total distance to comments.

Learn to think with the whole body. –Taisen Deschimaru, Swordmaster

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 hours of rest

CrossFit Endurance:

Ultra: Run 6 x 800m with 3 min. rest between efforts

Long: Run 5x 800m with 3 min. rest between efforts

Short: Run 4x 800m with 3 min. rest between efforts

Try to keep efforts between 3  to 5 sec. of one another. Record times to comments.

Life was never meant to be a struggle, just a gentle progression from one point to another, much like walking through a valley on a sunny day. –Stuart Wilde

WOD

CrossFit:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

These are all out efforts.

Ultra: 10 x 200m Hill repeats, walk down hill then rest 1 min.

Long: 8 x 200m Hill repeats, walk down hill then rest 1 min.

Short: 6 x 200m Hill repeats, walk down hill then rest 1 min.

In all activities of life, the secret of efficiency lies in an ability to combine two seemingly incompatible states: a state of maximum activity and a state of maximum relaxation.

–Aldous Huxley

WOD

CrossFit:

OFF for everyone

CrossFit Endurance:

Ultra: 5K Time Trial

Long: 2 mile Time Trial

Short: 1 mile Time Trial

These should be all out efforts. Record times to comments.

We will be running at Theodore Roosevelt Island. For directions and park information click here. We will meet at the bridge on the GW Memorial Parkway side of the park and will walk over together. If you get lost or are running late send me an email. Be prepared to run in the rain!! If there are thunderstorms we will not be running so please keep an eye on the blog as that is where I will put up the notice if the weather changes.

Nutrition for the Endurance Athlete

When talking about nutrition for the endurance athlete our desired outcome is not necessarily a quick-fix, weight-loss diet, but instead a foundation that is intended to improve health and overall performance while aiding in recovery. As in CrossFit we recommend the Paleo diet; one that is naturally higher in protein and fat and lower in carbohydrates. What we pay most attention to for endurance athletes is the quality, quantity and timing of ingestion. This is determined by the duration and intensity of the training workouts as well as race distances. We also recommend that you begin to weigh and measure your foods to help determine the appropriate amounts of protein/carbohydrates/fats and break them up to aid in performance/recovery.

If you are not already following the Paleo diet then your first step is to introduce quality foods into your life such as lean meats and seafood, vegetables, some fresh fruit, nuts and seeds and healthy oils. This will help regulate your insulin levels and allow your body to burn the necessary resources for fuel such as glucogen, glucose, and fat. For more information on Paleo check out these member resources on the Patriot CrossFit blog. If you have been following Paleo strictly and can’t remember what sugar tastes like or what a cheesy poof is then we will focus on the amount of food ingested and timing.

During normal training weeks we recommend that you eat your normal diet and portions to satisfy hunger, restore carbohydrates utilized during sleep and longer training sessions, reestablish hydration levels, and to optimize performance and recovery. In order to utilize your diet to help aid in recovery you can do one of two things: break up your carbohydrate and protein intake around workouts, or add a small amount of carbohydrates (typically sweet potatoes) and protein after your workouts in addition to normal meals. Short WODs should require fewer carbs and and some protein while longer WODs should  be followed by slightly more carbohydrates and some protein. Post exercise nutrition should be consumed within 30 minutes of completing a workout so that your body uses them for recovery and reduces the chance of overtraining.

We will cover race nutrition, hydration and electrolytes in the following posts.

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 hours of rest

CrossFit Endurance:

Ultra: 3 x 1200m with 3 min. rest, hold efforts within 3-5 sec.

Long: 2 x 1200m with 3 min. rest, hold efforts within 3-5 sec.

Short: 2 x 800m with 3 min. rest, hold efforts within 3-5 sec.

Foul if intervals are not kept within 3-5 sec.

Record times to comments.

Motivation to Run:

These guys make it look so easy!

Running Motivation 2012 – Usain Bolt, Tyson Gay, Yohan Blake & Jeremy Wariner

What a caterpillar calls the end of the world the master calls a butterfly.

–Richard Bach

WOD

CrossFit Endurance:

OFF for Everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra: 10 x 200m max effort, rest 2 min. between

Long: 8 x 200m max effort, rest 2 min. between

Short: 6 x 200m max effort, rest 2 min. between

Record times to comments.

Nature’s way is simple and easy, but men prefer what is intricate and artificial.

–Lao Tzu

WOD

CrossFit:

OFF for everyone

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra: 3x 2 mile Tempo runs @ 85% of your 10k TT pace

Long: 2x 2 mile Tempo runs @ 85% of your 4 mile TT pace

Short: 2x 1 mile Tempo runs @ 85% of your 2 mile TT pace

Rest 1x the amount it takes you to run the distance between each effort. Record times to comments.

Interesting Read:

Learn how to cycle longer and faster: Read here

“In each of us are heroes; speak to them and they will come forth.” –Anonymous

WOD

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 hours of Rest

CrossFit Endurance:

Ultra: 4x (800+400+200)

Long: 3x (800+400+200)

Short: 2x (800+400+200)

Rest the same amount of time it takes you to run the interval. Record times below.

WOD

CrossFit:

OFF for everyone today

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

CrossFit Endurance:

Ultra/Long/Short:

Run 6 min. of 100m sprints on 30 sec., 3 min. rest. Run 4 min. of 100m sprints on 30 sec., 2 min. or rest. Run 2 min. of 100m sprints on 30 sec. Record the number of sprints completed during each round to comments.

WOD

CrossFit

OFF for everyone

CrossFit Endurance

Ultra: 6 x 800m, (first 400m should be at 90% effort, second 400m should be at 50% effort). Rest 2 minutes between.

Long: 5x 800m, (first 400m should be at 90% effort, second 400m should be at 50% effort). Rest 2 minutes between.

Short: 4x 800m, (first 400m should be at 90% effort, second 400m should be at 50% effort). Rest 2 minutes between.

With the amount of lower leg loading we have been doing I want you to focus on your form today. Make sure that your heels are kissing the ground, that you are pulling your heel up with your hamstrings and that you are running within your “box”.

This is your first day of two WODs in one day. It is important that you afford yourself 3 to 5 hours of rest between your workouts to allow for appropriate recovery. If you aren’t recovering properly, you aren’t performing! We will discuss more about recovery both during and after a workout tonight.

CrossFit:

5x: Su/M/W/Th/F

4x: Su/M/W/Th

3x: M/W/Th

3 to 5 Hours of rest between WODs

CrossFit Endurance

Ultra: 8x 400m with 2 min. rest between

Long: 6x 400m with 2 min. rest between

Short: 4x 400m with 2 min. rest between

Post times to comments.

Welcome to Potomac CrossFit Endurance!

Each day a section for CrossFit will be listed at the top of the page based on 5x, 4x and 3x per week attendance. Next to each of these strength training days will be listed “On” or “Off” designating whether or not the athletes in that program should CrossFit on that day. This is merely a recommendation as to how to mix CrossFit and CrossFit Endurance in order to maximize the program to ensure success and reduce the chance for injury and overtraining. This program will remain the same throughout each week except for taper weeks before a race but will be listed every day. Here is the first day’s listing:

CrossFit

5x: OFF

4x: OFF

3x: OFF

Tonight is our first class for March as well as that of the 2012 season. Each month will begin with a benchmark workout in order to measure our progress as well as to ensure that each athlete’s interval times are in tune with their progress. Tonight’s CrossFit Endurance Workout is:

Ultra: 3 mile TT

Long: 3 mile TT

Short: 1-3 mile TT

Each athlete should choose the distance that matches their ability level at this time. We are coming off of the winter months so if you have not run then choose the level that is realistic for you, not where you wish you were. This will give you the best chance at success in the upcoming weeks.