The CrossFit Roots Endurance Team Posts HUGE Gains.    April 18 2012

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

Diane, Matt, Mr. Exercise, Jonathan, Melani, and Wendy at one of the CFE workouts. Like to run? You'll do that at CFE. Like CrossFit? Oh, you'll do that too.

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.

  • Eric

    Congrats all! Amazing gains by all.

  • Camigarrison

    Thanks Tracie for being an amazing coach and giving us a great program with unconditional support and positivity. The CFE program has been brutal, but worth every second. Cami

  • Molly Molter

    Way to go guys!

    Anybody interested in doing a Police Memorial 5K run on May 12th in Superior? Here’s some info: https://www.flatironsevents.com/registration/policememorial

    After those mile repeats on Monday we should be good to go!

  • http://www.crossfitroots.com Nicole Christensen

    This is truly awesome!  Congratulations to all the dedicated folks in this program.   How fun is it when hard work pays off?  

    It’s been great seeing you all at 5:30am as well!

  • Killer

    I was astonished by my time in the mile repeats and don’t think I have run a mile that fast since I was 14….no joke. 
    I slept through the 5:30 am workout this morning and was really sad when I woke up. It’s amazing how much I look forward to the feeling of having had an AWESOME workout by 6:30 am. I am also loving the running, something I never really loved before. Thank you Tracie and the group- you guys are awesome to work out with. 

  • Ali

    I’m totally impressed!!  Great job!  

  • Jasmine

    Awesome job, guys!  All that hard work and dedication is paying off big time!  Mad props to you all.

  • http://www.facebook.com/C.A.Lowitzer Cheryl A Lowitzer

    Y’all have NO IDEA how much having support/encouragement of CFE peeps means to me (esp given that my CFE nickname could very well be “Tortoise”). Still a bit intimidated by upcoming half-marathon in San Fran in early May and will not miss the o’dark hundred thing one bit, lol! However, by time Bolder Boulder comes ’round, PR for that distance is so much more likely thanks to CFE. 

  • Wendy

    CFE = CrossFit Early.
    And yes, we endure…

    Thanks Tracie and team.
    RAD.

  • http://www.facebook.com/shane.upchurch Shane Upchurch

    No kidding!  Seeing yall at 5:30am going at it hard is evidence enough of how bad you want it….but PR’s never hurt!

    Nice job!

  • Lucie

    I am inspired… When is the next one?!?

  • http://profiles.google.com/moishel Moishe Lettvin

    Thanks so much for pushing us so hard, Tracie! I’d never run a 400 as fast as either the first OR last 400s of my 800 today. Having a small, focused group has been super fun and inspiring: nothing like shared suffering to promote bonding.