CFM Endurance Phase 2 Week 2 – Day 4

Hey CFM Endurance Team!  Fun night planned tonight!  Cannot wait to see everyone out there.  Thanks to “Iron Maiden” Tina Holguin for the info below: 🙂

*****ATTENTION!!!! If you plan to participate in Thursday Adventure Run @ RoadRunner Sports, it is mandatory to bring a light or wear reflective gear.  November will be the last one this year!!!*****

 

What is a Road Runner Sports Thursday Adventure Run?
• Run To Fun Checkpoints For Free Raffle Tickets

• Accumulate As Many Tickets As You Can in 60 Minutes

• You Could Win $1000s in Prizes + Giveaways

• Enjoy Après-Party Music, Craft Beer Garden + More

When should I get there?
5:30-6:30 Sign In
6:30-7:30p Run Like the Wind!
7:30-8:30p Free Raffle + Après-Party

Pre-register by 3pm on day of event for a complimentary beer ticket from Deschutes Brewery!

 

When you register, please put Frank Gray’s name in the referred to box.

 

http://tempeadventurerun.eventbrite.com/?ref=ebtn

 

Few things to know…

1. Take ID to allow entrance inside the beer area
2. If you purchase RRS Adventure Shirt, you get a free glass and if you wear it on the run, you get 2 beer tickets and double raffle tickets at the checkpoints
3. If you make an in-store purchase, you will be entered in the $500 in-store prize

CFME Phase II – Week 2 Day 3

Bleacher sprints!

Our half marathon training is really coming along.  I think everyone is looking at eachother and realizing we are working MUCH harder than the Intro.  Well YES!  But we are going to definitely be ready!  Everyone ran last nights 12X100 at good strong efforts.  With that said tonight’s class is going to be a bit different:

Mobility for runners! 

• If you have not yet, go check out Mobility Wod
• Kelly Starrett, DPT is phenomenal at teaching YOU how to perform maintenance on your body.  This is something we as Crossfitters and runners, triathletes, etc FAIL at many times.  Your mobility is JUST as important as your STRENGTH.

Crossfit is about: Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy

You cannot neglect any one of these.  To be the best, most well-rounded athlete you must excel in them all.  Today at 5:30PM at CFM we will be focusing on mobility specific to running and some run specific strength.  It will be a nice compliment to the Monday and Tuesday WOD’s and have you feeling nice and SUPPLE for tomorrow’s run!

 

Note: Don’t forget to register for the tomorrow’s Adventure RUN! See you all at Tempe Marketplace at 6:30PM!  Bring a flashlight/ headlamp or other type of reflective running gear!

 

CFM Endurance Week 2 – Day 2

This is not running team! 😉

It’s TRACK Tuesday!!!  Remember to park in between the baseball fields and track so that you don’t get stuck and have to get a ride back to your car, 😉 although getting chauffeured around is fun!

WOD:

• Warmup (400 meters)
• Bleachers
• Drills
• 12X100

See the MAP for directions and remember track starts at 6:30PM!

 

 

CFM Endurance Phase II – Week 2 Day 1

I am beyond impressed with the CFM Endurance Team and the effort put forth last week.  We had a good group on Monday, working as a team on some run specific strength building and intervals.  Tuesday we met for track at Red Mountain Ranch and saw everyone running speedy and consistent 400’s.  The week was topped off with a 5K from Crossfit Mesa.  IMPRESSIVE efforts everyone.

Race news:

Please let me know if you are planning on running the Mesa Turkey Trot 10K I would love for us to have a group meet up location and maybe some other fun stuff for the CFM Endurance crew!!!  Where else will you get to chase down a GIANT turkey?  It will be a blast!

 

This week we have a BONUS day: THURSDAY we will be running the Tempe RoadRunner Sports Adventure Race in place of our usual Wednesday tempo run.  This is a 60 minute run where you get to as many checkpoints as possible to collect tickets to win PRIZES!  How great does this sound?  Again please let me know (Facebook, shoot me an email or tell me at class) if you are going to be there.  Let’s wear our CFM shirts and rep our awesome box!  Register here ITS FREE!!!

With that said here is this weeks schedule:

– Monday – Intervals at CFM 5:30PM

– Tuesday – TRACK at Red Mountain High School at 6:30PM

– Wednesday – Mobility for Runners at CFM 5:30PM

– Thursday – Tempo run at Tempe Roadrunner Sports

Monday October 15, 2012 Endurance WOD:

     – .5 mile warmup

     –  Skills & Drills

     – Mobility

     – 9 rounds: 1 minute on, 1 minute off

     – Cooldown

Let’s have another GREAT week everyone!!!

CFMEndurance Phase II Day 3 – Tempo

Track intervals will make you FAST

AWESOME night at Red Mountain High School running Track! We did some bleachers and some intervals. Everyone did GREAT (there were no burpees awarded for not holding pace) Way to go TEAM!

Tomorrow is a 5K Time Trail. We have marked out a route for a 5K. I will mark the course appropriately and provide cue sheets for the team. Remember this is tailored if you are training for the January 20th PF Changs Half Marathon (see the Race Calendar and let’s get signed up SOON!). I want you to be pushing yourself but if you need to scale we will be doing what makes sense for your training.

Check with me and keep providing your input!

See the map HERE

WOD:

• Warmup
• Drills
• WOD: 5K TT

CFM Endurance Phase II Day 2 – Track Intervals

Excited to see so many of you out there tonight for our intervals/ CFE strength day.  NICE partner work on those tire flips TEAM!  Tomorrow will be our first night out at Red Mountain High School.  This is going to really take your running to the next level.  We can start really tracking interval time and be more specific in our distances.  Come check it out tomorrow at 6:30PM.

Track WOD:

• 4x400s with 4 min rest between

Red Mountain High School: 7301 East Brown Road  Mesa, AZ 85207

Directions to RMHS from CFM

Crossfit Mesa Endurance Phase II – Day 1

Welcome back CFME Team! I am excited that so many of you have been asking me about the return of Endurance, that’s my kind of crew! While I hope the week of rest did you well I am ready to get back in the swing of things as well.

This is going to be a very exciting Phase for CFME. If you have not had a chance to review the new program check out: http://www.crossfitmesa.com/endurance/

We have added an extra TRACK day on Tuesdays.  The reason for this is we are TRAINING for a specific race and we want YOU, yes YOU to join us.  CFME is going to represent our box Crossfit Mesa at the upcoming Pf Changs Half Marathon and Phoenix Marathon (race options available).  I want you to prove to yourself that you are capable of completing something like this AND I want to show you that this training WORKS!

So here is what I need:

1) Commitment to this training program (3 days a week CFME and 4 days a week Crossfit)

That’s it!  We will be tracking our training in this Phase and providing homework for those of you who need to miss a day.  If you can make that SINGLE commitment above I GUARANTEE you will be ready in January.

Here is the schedule for the upcoming Phase through January:

• Monday’s – 5:30PM @ Crossfit Mesa (Intervals)
• Tuesday’s – 6:30PM @ Red Mountain High School Track (Track)
• Wednesday’s – 5:30 PM @ Crossfit Mesa (Tempo/ TT)

Follow this blog for details on the daily WOD’s and keeping the team up to date with how you are feeling, questions, comments, concerns, etc.

WOD Monday 10/8: **Important if you are planning to train to race with us please be here to discuss plans for the upcoming training.  If you cannot make it shoot me an email.

• Warmup .5 mile
• Drills (3X3 drills)
• Run specific strength 
• WOD: 3X6 minutes on 2 minutes off

Bring a stopwatch/ watch with timer feature.