Cluster Bomb

Wednesday, February 15, 2012

Holy Cow!  31 people now registered for the Open Sectionals!  Hop on the bandwagon here!

Mobility:
10 Wall Extensions
Rack Mobility with a Band, 90 seconds each side
10 Wall Extensions

Warm up:
Sampson Stretch
Carioca, 100 meters
20 Strict Press with Barbell
Jog Backwards, 100 meters
10 Thrusters (65/45)
Carioca, 100 meters
5 Squat Clean Thrusters at workout weight (video below)
Sampson Stretch

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Cool Down:
2 Rounds of:
10 Wall Extensions
25 Hollow Rocks

All this running has me fired up!  For starters, we are now officially a CrossFit Endurance Team!  If you don’t know much about the CFE program, check out their website here.  Their programming can be a bit confusing when you first look at it, and the reality is that their programming is very different from the mainsite programming.  CFE has turned the endurance world on its head by focusing on more strength training and shorter, high intensity workouts rather than long, slow, high volume workouts.  One of our long term goals is to develop this program to support our endurance athletes and build a team to represent PCF and the CFE training!

Check out these two upcoming endurance events!

Tough Mudder – Currently 3 people will be racing under Team Paradiso on Saturday, February 25.  Deadline to join the race is this Saturday, February 18th.  To join the team, you need to enter the password, “crossfit”, click HERE to register.  Click HERE to see what you are getting yourself into:)

Hash Run – Every heard of hashing?  After hearing about this crazy sport, I thought of a few CrossFitters that might be down!  Eric Brach is a member at PCF and has invited everyone to participate in a hashing run that he will be leading on March 26th!  I asked him to write a few words to explain what to expect:

People all across the country are growing ever more concerned with fitness – hey, check out the way that Crossfit has swept the globe. But while CF track nights do earn us that sweet post-workout afterglow, wouldn’t it be kinda great if we could be getting in shape while… well, getting wasted?

 Turns out, there’s already a sport for people who’ve thought just this, and it’s called hashing.

 Hashing combines aspects of running, scavenger hunts, and, believe it or not, drinking beer. In a hash, groups of participants follow a pre-determined course of 3-6 miles. The first catch? Only the route-setters know the path, and it’s up to everyone else to discover it. This means the fastest are often forced to backtrack, keeping slow and fleetfooted alike relative close together. The second catch, and (IMO) the best part? Before, after, and for every mile or two during the run, participants stop for drink breaks.  Like, drinking breaks.  This means there’s no need to carbo-load: every calorie that gets burned off in exercise quickly gets replenished with the like of Jell-O shots, tequila, and sweet, sweet beer. 

 In addition to making the exercise both more social and easier to handle for you run-avoiders out there, there’s science behind this, too: drinking mid-run alcohol means continuous replenishment of simple, water soluble-sugars. The beer in hashing keeps us casual runners both physically *and* mentally in the game to go farther, faster, longer.

 And, you know, with a little bit of a buzz.

Roxanne, endurance athlete