Back to it...

How was everyone's thanksgiving? Most of you have done a good job of keeping on with the training and making up workouts when you haven't been able to attend. I hope everyone is back this week and committed to doing 4 CF workouts and planning on attending the 2 weekly CFE sessions.

Yesterday we had a couple of different workouts going since people raced over thanksgiving. For those that raced over the holiday last week, we had the group do 100 meter sprints - 8 minutes on. Run 100 meters on the minute. rest 4 minutes, and do it again for another 4 minutes. This means that if you ran the 100 meters in 20 seconds you had 40 seconds rest - does that make sense?

If you did not run in a race last weekend we had the group do a 25 minute tempo run at 85% effort which was the opposite of what the group did the week before which was a 40 minute tempo run at 80%. If you haven't been able to attend the workouts please make these up but remember to prioritize CrossFit first as that is the baseline for our training. If you are unsure which workout to do email one of the coaches directly and we'd be happy to give you some more direct guidance.

I hope to see everyone at the track on wednesday, its going to be a fun workout!!! It will leave you gassed...

Also, do we want to have shirts made to race in? I think it'd be great to have a CFE type shirt with good material that has a funny slogan for our training - ideas, thoughts, suggestions? I'd like to get this in order within the next week so we can make arrangements to have them made and in time for the race.

Your SDAE coaches,