Announcements & Up Coming Activities:
This week we will start a Month of repeating workouts.  We are starting at February 25th and will repeat the next five weeks of programming.  This will allow for a broad range of reference points to see what improvements we have made over the past 5 months.
Motivation
We saw a lot of great numbers in the gym yesterday.  There were numerous personal best on the power clean and on “Cindy.”  It is so great to see so many of you improving so much.  You guys are starting to strategize and follow the plan better.  The best moment of the day for me was seeing Socorro finish up “Cindy.”  She finished covered in sweat with a big smile on her face.  She told me she completed 15 rounds plus 10 reps.  Last time she did this workout she completed 12 rounds plus some reps.  The awesome part was when she said she could have done better if she had not stopped to go walk over and get her water.  She was “pissed” because she could have done better.  Socorro won’t like me saying this but she is in her 60’s.  It has been so fun having her in the gym over the past 18 months.  She has come such a long way.  Great job Socorro.  I think she looks years younger then when she first started with us.  We have fountain the fountain of youth.  You know you have turned the corner in your CrossFit training when you are upset at your score.  

 

Strength

I know I mentioned this yesterday, but strength takes time.  If you are really desirous of getting strong then you will need to put in more work.  You will need to do more auxiliary work.  IF you want more strength exercises then make sure you ask for more work after class.  Remember CrossFit is a general physical fitness program.  Yes, you will get stronger doing it.  But real strength takes time.  Keep working hard.  We noticed last week that Overhead Squat is a weakness of many of our athletes.  We will spend more time doing Overhead Squats.  Let us do the things that will help us with this movement.  Mobility, Mobility, Mobility.

Workout Strategy
We last did this workout on February 26th.  The workout strategy doesn’t change much.  If your goal is to be able to run an 8:00 minute mile then let us practice running faster than that pace.  The longest interval today is 800 meters or half a mile.  You can run half a mile at a faster pace than you can run one continuous mile.

To run at an 8:00 minute mile pace you will need to do the following:
 800 meters in under 4:00 minutes
600 meters in under 3:00  minutes
400 meters in under 2:00 minutes
200 meters under 1:00 minute
 
Workout of the Day
Strength of the Day                                                Overhead Squat:  6 Every Minute for 10 minutes
Level 1: Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 metersRest

3 minutes between sets

Total time greater than 19:00/ 20:00

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets 

Total time greater than 20:15/ 21:45

Level 2: Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 metersRest

3 minutes between sets

Total time less than 19:00/ 20:00

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 20:15 / 21:45

Level 3: Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

Total time less than 17:30/18:30

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 19:00 / 20:15

Level 4: Choose Run or Row 

Run: 800 meters, 600 meters, 400 meters, 200 meters

Rest 3 minutes between sets

Total time less than 16:30/17:30

or

Row: 1000 meters, 750 meters, 500 meters, 250 meters

Rest 3 minutes between sets

Total time less than 17:20 / 18:00

To Get more Awesome: 33 Ab Mat Sit Ups & 44 Supermans