Workout of the Day
15 minutes to establish a max 3 Position Clean (Floor, Hang, Hip) + Jerk


3 rounds for time of:

30 Double-Unders
15Lateral Burpees (over bar)
7 Power Snatches 135/95#

Post your scores to the Whiteboard.

Pat C.





3 Mistakes That Limit Your Gains                  “Training very hard is the secret to mind-blowing improvements, but almost nobody trains as hard as they think they do. Very few people train hard enough to cause their body to change. And the more advanced you are, the harder you need to work.

This is something I had to learn the hard way. I used to confuse “doing a lot of work” with training hard, and over the years the amount of effort I put into each set slowly eroded, which I’d compensate for by doing more sets.

The problem is, this gave me too much of the wrong thing (garbage sets) and too little of the right things (intense effort). In short, I never got out of my comfort zone.”—


Brian MacKenzie’s Controversial New Approach to Marathon Training 

  “In recent years, researchers have been making counterintuitive discoveries about how our bodies get in shape. In a 2006 study, scientists at Ontario’s McMaster University divided 16 young men into two groups. One group rode stationary bikes at a moderate pace, for up to two hours at a stretch, six times over two weeks. The other did up to six 30-second, balls-out sprints. Researchers then took tissue samples from participants’ thighs and compared them.

The results were stunning. By several key measures of exercise performance—number of mitochondria (an indicator of how efficiently a muscle is using oxygen), buffering capacity against lactic-acid buildup, and the presence of glycogen (sugar) for fuel—the groups “showed remarkably similar improvements in exercise performance.” The difference: one group exercised for more than 10 hours, the other for only 15 minutes. In another study, just two weeks of sprints nearly doubled cyclists’ endurance when they pedaled at a fairly vigorous pace, from 25 to 50 minutes.

Serious endurance athletes are aware that some speed work is beneficial, but this was a surprise. “What was unique about our study was that maybe you only had to sprint to increase endurance,” says Martin Gibala, chair of McMaster’s department of kinesiology. A weekend athlete who relies solely on interval training won’t become Meb Keflezighi, says Gibala, but he will experience many of the adaptations long attributed to endurance training—and likely improve his 10K time to boot. The studies also raise questions about how much of the “base layer” miles that many dedicated athletes pile on is really needed. “People do a lot of junk mileage,” Gibala says.“—Christopher Solomon, Outside Magazine

[Note:  Brian MacKenzie is the founder of CrossFit Endurance.  MacKenzie has numerous videos on running, many of which can be found HERE.   For more info visit CrossFit EnduranceWarning: the above article is long.]–George


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