Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

The CrossFit Roots Endurance Team Posts HUGE Gains.

Tracie sends us an update from the CrossFit Roots Endurance Team training group:

The CrossFit Roots Endurance Team kicked off the second half of the inaugural program this week. These are the guys and gals dragging themselves in for 5:30 AM Strength and Conditioning workouts (they are not 5:30 AMers by choice, trust me) and often following them up with a running workout later in the day. The Roots Endurance Team is geared toward athletes that want to focus on building their capacity for longer efforts in running, biking, swimming, rowing or other demanding endurance events. And build the endurance capacity they have…

On Monday, we retested a benchmark that the crew had completed early on. Well, kind of. The Team had run a 1-mile time trial as one of the initial CFE workouts. On Monday, they ran not 1, but 4, 1-mile time trials with 3 minutes rest in between. As you might expect, every single athlete that completed both workouts PRed. What you might not expect is that most of them improved their times by 45 seconds to a minute and a half faster than their previous mile time.  Even more astonishing is that they held on to those much faster times on mile 2 and mile 3 and even mile 4.  These guys have worked very, very hard and it is awesome to see the results start to roll in.

Here are a few examples.  Ask them about it and let them tell you.

• Jonathan Woodard consistently beat his previous time by almost a minute each mile.
• Cheryl Lowitzer (CAL) improved her mile time by close to 2 minutes…and held on to it for multiple mile repeats.
• Lori de Brun (Killer) PRd by over a minute and made it look easy!  Over and over again.
• The list goes on…ask Moishe, Diane, Wendy, or Rob.  Without exception, everyone’s last mile was faster than their time trial at the start of the session.

If you see these guys around, congratulate them. If you see them in your WOD, try to catch them!

If you missed out on this Endurance Team session, start thinking about the summer session. Details to follow soon. In the meantime, join us for the open class on Mondays at 4:30.