Where has Coach Emily Porter been? We’ll in Haiti of course. She is spending the summer there learning medicine. Follow along with her experiences in and outside of the third world hospital in her blog…emilylydiablog.blogspot.com
CFS SUMMER ENDURANCE PROGRAM WITH BROGAN
Whether you’re a new athlete to the box here at Southie or if you’ve been with us for years, one thing is universal; We can all use a little extra cardio. As you know, we try to mix running into a number of workouts throughout each cycle but as we look into the summer season we’d like to give you even more.
Starting Tuesday, June 18th we’ll be holding a FREE (for members) running specific workout at 6:30PM. The rotation between distance and speed will happen every other week in order to get you more comfortable and quicker over more miles. The goal of each of these runs will be to prepare ourselves to post as many new PR’s for an all out 5K Crossfit Southie ONLY race on Saturday, August 3rd. This 5K is for those of you who have never run the 3.1 (5K) distance as well as those of you who’d like to help us add names to the very empty 5K record board.
All you’ll need for this session is a wristwatch and shoes to run in. Brogan Graham (Crossfit Southie’s unofficial hypeman) will be leading each of these workouts. Arrive just before 6:30ready to go and we’ll head out on foot from the GREEN box entrance.
1 mile Run
Then 4 Rounds of
20 Kettlebell Swings (1.5, 1)
10 Burpee Box Jumps (24,20)
1 mile Run
l2- (1, .75)
l1- (.75, .5); 800m Runs
*you may sub 2k rows or 400 dubs for running in the rain*