Complete as many rounds as possible in 20 minutes of:
5 Chest to bar pull ups
10 Wall ball shots (20/14)
15 Kettlebell swings (1.5/1pd)
Post rounds/reps to comments.
This time last year… Anjali wrote on Being Sick… Do’s and Do Nots…
CrossFit Chicago Endurance Program
Sunday Fun Runs? Interval Thursdays? Endurance Enthusiasts?! Many of you may have noticed some talk of running shenanigans around the box as of late. With the warm weather as well as racing season upon us, these training sessions have been designed to give you a taste for what is to come here at CrossFit Chicago.
Beginning June 1st, CrossFit Chicago will be offering the newly reinvigorated CrossFit Chicago Endurance Program. Don’t know how to swim? No problem! Signed up for your first triathlon and have no idea where to start? We’ve got you covered! We will offer coaching on basic skill development, on building an endurance base, race training and strategies, and on improvement with those long, grueling metcons we all know as “chippers.”
Cardiovascular and respiratory endurance are part of the 10 General Physical Skills within the CrossFit arsenal. To be a well-rounded athlete, it’s important to get outside of your comfort zone and maximize that gas-tank capacity. Intense, varied, Crossfit-style endurance workouts are designed to do just that. Our program will work in tandem with your strength and lifting routine to help you achieve greater endurance while working on skills such as foot speed and swimming stroke.
Here are some of the details:
-We are offering 6 days/week of programming including primarily swimming, biking, and running. (Occasionally there will be some kettlebell swings, rowing, or body weight movements added.)
-Classes will take place 6pm Monday through Friday as well as Sunday at CFC as well as by the lake/at the pool depending on the workout
-The workouts will be announced daily on the blog, just like your current CFC workouts are.
-These classes (with the exception of Thursdays and Sundays) will count as classes separate from your CFC membership, and will be an additional charge to your account if you choose to participate (pricing TBA).
Each and every one of these workouts will be coached by myself and other qualified endurance coaches. We have several coaches on staff with CrossFit Endurance Certifications, and I personally have a long-standing history of endurance racing and coaching.
My experience includes 20 years of competitive swimming including 4 years as a swimming instructor. I also have spent the last 13 years running competitively, during which I had the opportunity to run in the Boston Marathon. I also have spent 6 years competing in triathlons, representing Ohio State at USAT Collegiate Nationals in 2007 and 2008. I hope to use my skills and experiences to help you reach your endurance goals this season!
If you are interested or have any questions, please comment here or email me at rachel at crossfit chicago dot com. I look forward to getting started and I hope to see you all crushing some endurance WODs soon!