So far no Rain! Outside today!

Old School outdoor drills

3 + Hours Before or After CFE Strength and Conditioning WOD:

Run - 2 x 200m - rest 2 minutes

Run - 1 x 800m - rest 3 minutes

Run - 2 x 400m - finish

100% Effort

Happy Thursday!

Kyle working through the 3 x 1 Mile workout

3 + Hours Before or After CFE Strength & Conditioning WOD

Run Bike Swim or C2

20 Minutes - Track distance covered
Be sure to bring your own stopwatch so you can track your own time.

What's your next race? Are you Prepared?

Tomo on the C2!

3+ Hours Before or After CFE Strength & Conditioning WOD

3 x 1 Mile Run - Rest 3 minutes between

3 x 1.5k Row - Rest 3 minutes between

Application of CrossFit Endurance

Link to article: http://running.competitor.com/2011/05/training/brian-mackenzies-12-week-crossfit-endurance-advanced-training-program_28400?utm_medium=whats-hot

This is a GREAT article for those considering ADDING CrossFit Endurance to their training. Those of you that have been training in the Long Slow Distance (LSD) mode for quite some time, take a look at this article. Great quick read and explanation of how to apply CFE to your training routine.

3+ Hours Before or After CFE Strength & Conditioning WOD

All Sports/Disciplines:

10 minutes - 80%

CONGRATS COACH MIKE AND ENDURANCE CREW!!!!

John A. and Mike H. Rocking out the Chicago 13.1

3+ Hours After Strength & Conditioning WOD

Run 4 x 800m - Rest 2 Minutes

C2 4 x 1k - Rest 2 Minutes

13.1 Chicago

Who's ready to run on Saturday?!?!

Hopefully everyone is trained and ready to run the 13.1 Chicago this coming Saturday morning. The start time is 7:13am at the South Shore Cultural Center.

If you are running or spectating and would like to meet up with the CFCE crew please shoot me an email at mike@crossfitchicago.com with your mobile number and I'll text everyone Saturday morning on where we are going to meet up (wish I could let you all know where at in advance but we're not sure how the Start/Finish area is going to be set-up). We'll try to meet about 6:45am for a few minutes and then we can coordinate on where we are going to meet after the race.

Look forward to seeing everyone on Saturday!!!

3+ Hours After Strength & Conditioning WOD

Run/Swim/C2: 10 x 200m - Rest 1 minute between rounds

Summer is Here!

The boys taking in some brews post WOD

3+ Hours After Strength & Conditioning WOD

6 x 400m Run - Rest 1:30 between rounds

OR

6 x 500m Row - Rest 1:30 between rounds