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:

OFF

Mobility:

Got Shin Splints? Check this out! 

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.

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:

OFF

Mobility:

Landing Mechanics & Super Frog

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:

OFF

Mobility:

Knee Pain Case Study:

1) The Set Up

2) Downstream at Ankle

3) Upstream at Hip

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

CrossFit Endurance:

OFF

Mobility:

Voodoo Band your Patella Femoral Pain

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.

Athlete Profile

Name: Jason R.
Hometown: Baton Rouge, LA
When did you join PCF? January 2012
When did you start training with PCF Endurance? March 2012

What is your favorite Crossfit WOD? Not too long ago I’d have said anything light and fast, but lately I’ve found myself enjoying (probably the wrong word) the WODs with heavy weight. I’d never really lifted before I discovered CrossFit and started learning how, and I’ve found that I really like the challenge of learning the lifts and pushing heavy.

Least favorite WOD? Anything with thrusters. I hate them, and I’m pretty sure the feeling is mutual.

Tell us about your athletic background prior to Crossfit and Crossfit Endurance. What drew you to PCF Endurance? I’ve always been somewhere between “active” and “bouncing off the walls”. When I was younger I played soccer off and on, was involved in martial arts for a while, and played outside a lot, but nothing ever really stuck. In college I discovered rock climbing and distance running and really fell in love with both.
One day at the climbing gym, a buddy ran up to me and our friend Jason and told us we had to try this new thing he’d just discovered. It was a 21-15-9 pull ups/push ups/knees-to-elbows WOD, and both of us were hooked. After that, Jason got his Level I cert and he and I spent a few years training together. A couple years later I joined the Army, and while we did a lot of CrossFit-inspired metcon training, I didn’t keep up with it like I had wanted to.
Shortly after I returned to DC full-time, I picked up an issue of Competitor magazine featuring an article  about Brian Mackenzie and CFE, which had a 6-week “Intro to CrossFit Endurance” training plan. I needed something to blow off steam while I was job hunting, and it was perfect. I tore through the six weeks, and then started following the training plan on the CFE main site after that. After about six months of training mostly on my own, I’d plateaued and was looking for a way to break out of my rut. I discovered that Patriot was down the street from my house and figured I’d give it a shot, and I haven’t looked back!

How have you balanced the requirement between Crossfit and Crossfit Endurance workouts? I do what Tes tells me to do – which is a marked difference from what happens during CFE sessions. But seriously, having a schedule set out for me has actually improved my consistency with CrossFit in addition to the benefits of CFE training.  I do my best to listen to my body, and when things come up, I tweak my programming as I go along and ask questions when I need to. Tes and Tom are always great about providing helpful feedback when I need it.

How has PCF Endurance made a difference in your race training, crossfitting, or other athletic endeavors? CFE has gotten me to focus my training, set a schedule and goals, and go for them. I have my first race since I started CFE (really my first in a few years) next month, and I’m pretty excited to see how that goes.

What are some of your goals for 2012?  My main goal this year is the JFK 50 in November. Aside from that, I want to get my 2-mile time under 12:00 and just have as much fun as possible doing what I love.

Any advice for Crossfitters or others who are new to Crossfit Endurance? Just show up! The method is different in the parking lot than inside the box, but the mental game is the same. You’re going to learn a lot and push yourself really hard, which is why we’re all here, regardless of how you choose to do it. And I’ve found that because the group is smaller and even our fellow CrossFitters think we’re insane, the camaraderie is especially awesome.

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:

OFF

Mobility:

Lateral Elbow Pain/Epicondylitis or Tennis/Pull Up/Kimura Elbow

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.