Lot’s of exciting things going on right now with RVA Endurance.
There’s still time to register for the Maymont 8 mile race taking place on Saturday. A couple of us are running this and it’s a fun way to test yourself on the North Bank and Buttermilk trails.
http://www.sportsbackers.org/events/maymont-x-country-festival
As some of you may know I braved the Northern Va. traffic this week to attend a day long certification seminar on Rowing using the Concept Two rower. I’m looking forward to bringing what I learned to all of you. My plan is to try some stuff out with the class to see what works and follow up with our own rowing class outside of the regular endurance class.
This week is our week to break things up and not focus on rowing or running and just have some fun with some heart racing, lung bursting dynamic wods. Check our Facebook page or subscribe on Twitter to find the wods. Wods are posted the day before the class.
https://www.facebook.com/RVAEndurance
Twitter: @rvaendurance
Next week starts our two weeks of testing. I will be alternating standard running and rowing wods as benchmarks, and plan to retest about every 8 weeks on some of these.
Many of you are about to start a new PNC challenge. 8 weeks of strict eating and working out. Helen (3 rounds of 400m run, 21KB swings and 12 pull-ups) is your benchmark wod. If there was ever a time to get a bit of endurance into your programming, it’s now. A few seconds off your 400 or less gasping during the KB swings may be all it takes to PR the wod and get your team a win. A few extra K’s on the rower may push your body fat % down enough to make up for that team mate that had to have that extra cider.
Last of all. Audrey found a great link which lead me to some other great links. If you’ve been wondering how guys like Froning and Khalipa mix endurance training with their strength training so one does not dominate the other , then this is the place to find out.
http://www.brickhouseathlete.com/2013/09/19/crossfit-games-training-and-the-aerobic-engine/
Here’s the NCLab blog and workouts
Building the Aerobic Engine: There’s some great info here with a practical example of what Crossfit Endurance is about.
http://www.brickhouseathlete.com/2013/09/15/aerobic-engine-building/
See you around – Charlie