The CrossFit Endurance Program was developed to allow CrossFit athletes to still CrossFit and compete in Endurance sports, and bring a standard to running. It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand endurance training and how to make strength and conditioning a major part of the program and not a supplement. Through this program, you will learn “how” to run – focusing on form and technique, and then you will be put through a series of quality training runs that focus on intervals, tempo runs and time trials. The Endurance sessions, like CrossFit WODs, are high quality training sessions focusing on aspects of running that will help you reach your racing goals stronger, faster, and injury free.

“Recovery is why you get better, not more training!”

How to get started: Attend a POSE/Endurance Introduction class. Even if you are NOT going to participate in the full CrossFit Endurance Program, this class is a MUST for everyone who wants to be a better athlete. In this class, you will learn POSE Technique, POSE skill drills, and more. We will also video tape you running before and after, and will review both videos to show you where you can improve. Everything that you learn in this class will help you to improve your running skills, efficiency, and form – making you faster, and lessening the pain and injuries often associated with running.

After the POSE/Endurance Class: If you are still undecided about joining the Program – come to a Wednesday session (6:00 am or 6:30 pm) to see what the training is like*. Wednesday sessions will be open (free) for newcomers to come try it out! Once you’ve done that and are ready, then commit to 2 days a week of CrossFit Endurance sessions (Wednesdays and Sundays) and continue with your 4-6 days a week of CrossFit.

For more detailed information on our CrossFit Endurance program
go to our website: www.noexcusesendurance.com
or find us on Facebook:

This very well might be the most fun Easter Egg Hunt you’ve ever participated in, or watched! So, come join us – EVERYONE – in our Easter Egg Hunt – CrossFit Style!

Thanks to Doc for coming up with this FANTASTIC idea

from John “Mac” McGriff

My Peeps,

If you have seen the different lengths of PVC & foam around the gym & you thought we were building some bizarre church organ you were…wrong.

Pre & Post WOD we will become more strict with our “myofascial release” & Post WOD stretching.
This will help with most surface aches & pains, improve recovery, & improve performance. These two areas are generally neglected the most & both have huge impacts on our goals.

If you haven’t “MYO’d rolled” before now is the time to start. The blue foam is great for beginners & most folks can try the PVC on the LOWER BODY fairly quickly as well. Be careful with the PVC as you advance to back & upper body therapy…it’s intense!!!
http://www.owresource.com/recovery/smr.php

As for stretching, we need to focus on this primarly POST WOD. I know we do the “samson” PRE-WOD & it plays an important role there as well. The Samson stretch when done correctly is a quick, deep, dynamic lunge “stretch” combined with a good upper back and shoulder “stretch”. Make sure your front foot is far enough forward that it isn’t riding out over your foot. Your front knee should be at a 90 degree angle. Sink down onto your back knee and place that leg as far back as you can comfortably get it. Sink down at the hips and feel a great stretch in the front hamstrings and glutes and the back quadriceps. Interlace your fingers and push your palms to the sky. Really work the stretch in the upper back and shoulders.

The Samson serves mainly to prepare our posterior chain for the WOD by “firing” all the muscles, tendons, ligaments, arteries, nerves, veins that are utilized on our “back side”

POST WOD (even at home) PNF stretching has made a huge difference for me in several areas. As a firefighter we wear 60lbs of gear, a 30lb air pack, & a helmet sometimes for hours. Over the years this has caused “wear & tear” on my lower back & neck. I found PNF a couple years ago & am now a huge believer. Here are a few links you you to review:
http://www.thestretchinghandbook.com/archives/pnf-stretching.php
http://www.sport-fitness-advisor.com/pnfstretching.html

Your homework will be to do your own research & we will do a “I’ll show you mine if you show me yours” session (no Sanjeeda it’s not what you think). Come tell or show me what MYO and/or PNF movement you have found & I’ll “trade” one of mine with you as well.

CONGRATULATIONS to everyone who participated in the Heart Challenge Saturday. Ed Wood and Jeannette Kearns were top finishers! WAY TO GO!

Check it out (courtesy of Doc):

Finishers:
Jeannette: 12:19
Ed: 12:45 Rx’d
Becky: 13:10
George: 14:26 Rx’d
Dave: 14:31 Rx’d
Sanjeeda: 15:19 Rx’d
Laura: 15:43 Rx’d
Greg: 16:00 Rx’d
Adrienne: 16:02 Rx’d
Shannon: 16:30
Suzanne: 19:57
Leslie: 20:24

For a great explanation of the Paleo Diet watch this video:

In the theme of HEARTS, we want to test yours……

Saturday, February 20th, 10:00 am

What are we celebrating?  Take your pick:

Valentine’s Day
Spunky Old Broads Month
Mend a Broken Heart Month
Youth Leadership Month
Plant the Seeds of Greatness Month
International Expect Success Month
International Boost Self-Esteem Month
American Heart Month

…..or many, many more…..but really, we don’t need a reason to throw down a CrossFit Challenge….we do it just because it is fun!

JOIN US FOR A CHALLENGING WOD!

4 rounds for time:
100m sprint
50 KB Swings
25 Push ups
100 m sprint
50 Squats
25 Burpees

$5 to participate

Male & Female winners get Movie Tickets for two.  The rest will go to Charity.

For more information, go to: Paleo Cookbook

1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 10 burpees per minute.

2. If you forget to sign in, it’s 50 burpees. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.

3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.

4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily.

5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner and it is difficult to clean up!

6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.

7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.