Congratulations to Sarah for her 1st place 1:31 half marathon in Wasaga Beach today! I think this race may have finally convinced her that Crossfit training really works.
Let me explain. Sarah has a swimming background from a young age. Tons of mileage in the pool everyday. More is Better in the old swimming community. This led her to triathlon. More long slow training. Since getting involved in Crossfit, she has started to embrace the strength training,(with a little push from Tys) but did not change her endurance work.
About 5 months ago, she suffered an injury to her Knee/IT Band either one, all connected, and probably caused by overuse.(How about an 18 mile run?). This put her on the shelf. Sarah continued her strength work, and regular wods. With very little mileage in her running shoes. All running has been limited in distance, focusing on speed instead.
From today’s results over a longer distance, I believe Sarah will now join the converted. Long, slow is dead!(dramatic pause)
If you have more questions about the Crossfit Endurance philosophy, or would like some programming help getting ready for your summer races, please ask Sarah or me for some help. You have to trust that it works, and never look back.
One more thing, our BBQ next Saturday starts at 1:00. Bring some wod gear if you plan on working out. There will be a small charge for the food and drink, and we ask for a small donation for the wod. As usual, we will be looking for salad’s and side’s. Potluck works great if anybody wants to bring a dish?
There will be a separate dessert or treat table for all those getting creative with the Paleo cheat books! Time to get in the kitchen fellas and see what you can come up with.(yes Nate that includes you). Encourage all spouses, friends, kids to participate, just let us know this week how many will be doing the wod so we can prepare for it.
Back Squat 1-1-1 @ 85%-90%-90%
Snatch Balance 2-2-2-2