Thursday 140814

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]



[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]


Complete for time:

Run 1 Mile

Row 2k

Run 1 Mile


[rs-space space=”30″/]

[rs-image img_url=”” link=”” alt=”” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

The way that today’s WOD lays out will require us to stagger the start if we have more than 8 folks. The group will be divided into 2 heats. The first heat will set out on the run. When the first heat returns from their first mile, the second heat will start their first mile. This will make sure we don’t get backed up on the rowers.

Today’s type of WOD isn’t our typical workout, but that’s CrossFit…constantly varied. 2 times this week you’ve run a couple of miles as part of the workout. For many of us we’d chalk the distance run up as something we really dislike. Along with long rows. And that’s exactly why you should come in and do today’s workout!

During the run, keep in mind your form. Think about that upright posture and falling forward rather than pushing off. Be mindful of how your feet are striking the ground. Is it heel first? Try focusing on a mid-foot strike. These are just a couple of things CrossFit Endurance teaches. Keeping these things in mind won’t only make you a better runner, it will also keep you from focusing on how you don’t like to run! Check out a piece of the CrossFit Endurance seminar with Brian MacKenzie, it might help:



Leave a Comment

Your email address will not be published. Required fields are marked *