Many of us have not gotten all our test times. We will reschedule these in the upcoming weeks. If you decide to do them on your own, please get a witness to record your times. The distances were 1 mile run, 400m run, 2K row and 500m row. You can do a rowing and running test in the same day, but do not test both rowing or running in the same day.
This week a couple of us ran the Rare Crossfit 5 Mile Trail Run. This was by far one of the more brutal workouts I’ve done. The 5 mile trail run in steady rain up and down slippery mud tracks would have been bad enough. In some places the mud was ankle deep! To add insult, we had to carry a 25lb plate for about 2 miles of it, and that was the easy part. Workout stations along the course included 30 jump squats, 40 push ups, a 200m sled pull, 21/15/9 of KB thrusters and burpees (in the mud of course) and 30 each of box jumps and overhead weighted lunges.
There were about 40 people running, or slogging along the course, and at the end we were greeted with beer and pizza.
I strongly encourage anyone interested to sign up for Aprils Rare 10K which is a similar event with Crossfit workouts scattered along the race course. If enough people sign up, we can prepare as a team by scheduling some trail racing/Crossfit wod workouts of our own.
The Instant Classic Marathon and Half Marathon registration is open. We ran the Half Marathon race last year and it’s a great place to run. It takes place in Pocahantas State Park in Chesterfield. The race is Saturday March 15. Registration through Dec 31st for the Half is $50. You do get a technical T (last years is one of my favorites from an event) and a finishers medal. Afterwards we can picnic in the park. I know a few of us are signing up. Kill this race and you’ll be fully prepared for the Monument Avenue 10K on March 29th
http://www.instantclassictrailrace.com/
That gives us 3 goals to work towards early next year and a good reason to stay motivated through the holiday months.
Is anyone interested in a sweat rate test? We would likely have to do it on a Saturday. For the test we would weigh ourselves, then do a full hour of endurance work. We dry off, get out of the wet workout gear and weigh ourselves again. Total difference is converted to ounces and added to how much you drank in the hour. This will approximate how much you need to drink while exercising to stay properly hydrated.
That’s all I have. See you at class!
Endurance Classes are Tuesdays at 6am and Thursdays at 5:30pm. All are welcome. Check out the Facebook page to keep up or follow us on Twitter.
https://www.facebook.com/RVAEndurance
Twitter: @rvaendurance
Image by Karen Rogers – Rare 10K Trail