WOD:

30 min AMRAP
200m run
12 Hang power cleans (65#/45#)
10 Knees-to-elbows

Power Hour:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Behind-the-neck thrusters (155#/105#)
Chest-to-bar pull-ups
Kettlebell swings (70#/53#)

Post number of completed rounds and time to comments.

Some pictured in this group have expressed interest in KCFEndurance programming. Care to join them?

KCF Endurance Programming – (Revisited)

Okay folks, 2013 is here it’s time to refocus. That means you need to get more serious about your training and I need to facilitate that by getting more serious about my programming. People have been clamoring for CrossFit Endurance programming ever since I stopped putting Endurance WODs on the website. Well, starting Monday, clamor no more. On Monday, January 7th I will start posting on this website kcfendurance.tumblr.com.

The primary buzz I am hearing around the box is for triathlons. I know of several folks who are planning to tackle a half-ironman this summer, myself included. Most are talking about doing the Ironman 70.3 Lake Stevens in July. I will start posting programming with the intent of building toward this event. If you are planning to do an event other than a half-ironman, talk to me and I can tell you how we can modify the training for you. I know we have some half-marathoners in our group, you can follow the running workouts as posted as the 70.3 (half-ironman) folks will also be building up to the 13.1 mile run distance.

Here’s how the workouts will be posted:
1. I will post workouts on Monday and Thursday.

2. On Monday I will post separate workouts for swim, bike and run. They are not all intended to be done on Monday. If you are doing Triathlon training, they are intended to be done one per day, Monday through Wednesday, in addition to your CrossFit training.

3. The workouts posted on Thursday are intended to be done over the rest of the week. You can use Thursday as a rest day, or pick another day as a CFE rest day.

4. If possible, workouts posted as Time Trials should be the only workout you do that day. Time Trials are intended to be ALL OUT efforts. I don’t want you feeling fatigued from your CrossFit workout earlier in the day or trying to leave something in the tank for your WOD later in the day. This may not always work out for you, but the more often you pull double days on your TT days, the less likely you are to get the full benefit from this training.

Once the weather improves we will look at picking a day and time to meet on a regular basis for workouts at the track. I will also schedule clinics for running technique, swimming technique and transition training.

I’m fired up to get back into the endurance game. I hope that a big group of KCFers will become KCFEers.