Last month we ran our first Wednesday night specialty series focused on running (pun intended). Six weeks of CrossFit Endurance based training which included mechanics work and related skills, drills and practice geared towards improving technique and speed. In addition to speed work in the Yard and along Cross Creek Road- we also had field trips to run backwards on the grass at Alumni Field at Pepperdine and to Bluffs Park for hill work and trail sprints.
The culminating activity of the series was to repeat the 400m run course for time- the same sprint that we did the previous month as a pre-test. Everyone who post-tested set a new 400m run personal record. Marcia and Dr Deb dropped 3 seconds off their time, Megan cut her time by 7 seconds, Dr Jo improved by 17 seconds using Megan as her office pacer (from a PR set a few years ago) and Deana crushed her original time by 20.5 seconds.
These athletes made strides not only with their running (again- pun intended) but with their jump rope speed work and skills as well. In the same period of time Dr Deb completed a half marathon, Chad and Megan did an obstacle course run and also just did a trail 10k race this past weekend. Congrats running group- you showed great improvements not only in your 400m run time- but even more importantly- the skills and technique you developed will take you a long way in setting more PRs in the future. Way to go!
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm. Midday Open Training Hour at noon and the 5pm Mobility/Core class at 5pm
Six rounds for time of:
15 KB swings (24/18kg)
20 air squats
Post time and scaling to chalkboard/journals