Thursday 111013 Four Rounder

Nanette offered herself up as a guinea pig for some CrossFit Endurance (CFE) training to prepare for the olympic distance of the Malibu Triathlon last month.  She has competed in many tris, including a recent half-ironman distance after starting CrossFit.  Up until recently, she had been doing both CrossFit AND traditional distance training… but she was up for some experimentation with CFE.  While she did not completely abandon the “long slow distance” method of training (she did 2 long runs and 2 long cycles)… she did reduce her total training time quite a bit  AND took 4 minutes off her previous Malibu Tri!  Congrats.  Stay tuned for more on CFE… suffice it to say for NOW that CFE= regular CrossFit + a few CFE WODs each week.  CFE is NOT regular CrossFit + traditional long distance training!

KQ and Nanette on the clean and presses.

Nanette and Dan host a Spartan Race WOD and post WOD BBQ at their house this coming Sunday, October 16th.  WOD at 11am, BBQ to follow.  They live up Deer Creek Road in West, West Malibu!  Email Nanette for details and to RSVP at  Also- their home phone # is on the board up at the Hut.  Write it down… and let them know you are coming! 🙂

Thursday’s WOD; class times at 6,9am and 4,6pm.  OnRamp class at 5pm
Four rounds for time of:
5 pull ups
5 dips
100/75kg Deadlift, 10 reps
15 GHD Sit-ups (or Scott Ups)
Sprint 200 yards
Post scaling and time to journals/chalkboard.