Tuesday 31 January

Some of the newer members of our community may not have heard about the Endurance arm of CrossFit.  The theory is to replace most of the longer distance efforts with strength work, metabolic circuits, interval training, and time trials to condition both the anaerobic and aerobic energy systems, as well as increase the structural integrity of joints, bones and connective tissue to handle the repetitive nature of endurance sport.  Ginny Moore completed the Tussock Traverse on the weekend, a 26k off road event, with minimal long distance training.

"I’m pleased to report after my first off-road run following Crossfit Endurance training I am a convert!

I competed in the Fix Tussock Traverse down in the Tongariro National Park Yesterday.  Thanks to Mudz I had done plenty of hill sprints heading into the event which came in very handy for the first 2km and many of the kilometers that followed.

I was a bit apprehensive at the start knowing my longest run had only been 15km.  The first 10km I felt awesome and the Crossfit attitude of chipping away at the workout came in handy for the 10-20km section of the course.  The last 6km was pretty tough and I fell off the pace a bit but still came in 14^th female home (out of 140) in a time of 2 hrs 48min – the winning female was 2 hrs 30min and the winning male 1 hr 57min. 

Most impressive of all is how great I feel today, although not quite ready to face a CrossFit workout :)

Thanks a lot guys for all of your help. Off fishing tomorrow then back into the training for the next event!

Cheers, Ginny"

Workout

Front Squat 3-3-3-3 (all sets heavy)

Then,

Four sets of:
Dumbbell Walking Lunge x 20 steps 15/10kg
Handstand Push-Ups x 10 reps
Rest 90 seconds

Don't forget to write neatly on the whiteboard today!!  We're using a new workout tracker that relies on the board not looking like a 2 year old got at it with a crayon.......

Comments

[V,]

This two year old is looking forward to my special, one of a kind workout tomorrow. :)