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With any running workout, you can increase the intensity by putting on a weight-vest or ruck (We use GoRuck Ruckers). Just remember to maintain the intended stimulus the workout was designed for- in today’s case it’s an ENDURING workout, meaning it should feel like cardio: lower-powered continual movement from start to finish.

ARTICLES

+ Powerful vs Enduring – HP Athlete

CrossFit WOD for Thursday 8/10

5 rounds for time:
400m run
14 med ball cleans, 20/14lbs
14 burpee over med ball, 20/14lbs

Post time to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval: 4 sets of 500m run, 50s rest, 400m run, 40s rest, 300m run. Rest 3:00 between sets

In case you haven’t noticed, 2017 is here! Trying to figure out what to do with all that fitness you’ve been building all winter? How about taking it outside!

Sarah and Colin are taking on a half Ironman this summer, this time in Victoria, BC. And we’re looking for a few brave souls to join us. What does it take to finish a half Ironman?

1.2 mile swim.

56 mile bike ride.

Ending with a 13.1 mile run.

All told it’ll take around 6 to 8 hours. Sound outrageous? It’s not bad! In fact, we’ve already got two friends joining us who have never attempted an organized endurance event before. To get ready, we’ll all follow the same programming that got us through our first Half-Ironman in 2015 (about 3-4 months of training). If you’re worried about the swim or have any other specific questions (most people do!), we’ll also be happy to help personalize a plan for you.

If you’re interested in learning more about what exactly Ironman training involves, track Sarah or Colin down at the gym, or email info@foundationcrossfit.com to get a hold of us.

Keep an eye out for training events this Spring. Even if you don’t want to complete a half Ironman, you’re welcome to improve your endurance and stamina by joining us on a run, bike ride or swim!