Category: CrossFit Endurance


St. Louis Indoor Rowing Championships

On February 4th, Washington University will host the St. Louis Indoor Rowing Championships. Some of the top rowers will be competing in the traditional 2,000m race. However, all of you crazy CrossFitters have made a big impact on the sport…

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Wednesday – 160713

The beep test is a test that is designed to estimate an athlete’s VO2 max. It is a fitness requirement for dozens of organizations, including the Royal Marines, Australian Special Forces, and The Blue Bulls Rugby Referee Association (you know…

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Wednesday – 160615

Nikki Cox About once a week, we program double unders. Many of you have mastered this movement, but others dread the thought of whipping yourself across the arms/legs/butt for the whole workout. If you’re in this second group, give these…

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Wednesday – 140226

Karen Austin, after running 100-miles in 24-hours. Did you read that? It’s not a typo. Karen is a Personal Training Client of mine and an occasional class drop-in at the gym. On February 8th, she completed the Delirium Ultra 24-Hour…

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Tuesday – 131029

J-Dukes, total weight lost: 110-ish pounds as well as all shirt sleeves. CrossFit 314 Podcast #6: Recap of the Weightlifting Competition. Warmup CrossFit Warmup Or 3 Rounds 200m run 10 air squats 10 pushups CFE 4 x 200m Run 1…

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Monday – 131007

I ran a marathon this morning. Before I get a flood of questions, I’ll go over some FAQ’s below. How’d you do? It’s all relative, really. But I ran a new PW. (Personal Worst.) I was gunning for a 3:05,…

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Saturday – 130907

It does not matter how slowly you go as long as you do not stop. –Confucius Warmup CrossFit Warmup 3 Rounds of 10 WOD From the 2013 CrossFit Games “Burden Run” Run 2.1 miles Flip the Pig 100 yards 600…

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Tuesday – 130827

Jason Khalipa rowed a 1:18:02.3 for the “Half Marathon Row” event at the 2013 CrossFit Games. That’s a blistering 1:49/500m. Or FOUR back-to-back 5K’S, each in 18:10. SAY WHAT??? Warmup CrossFit Warmup 3 Rounds of 10 Skill Skin the Cat…

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CrossFit 314 Running Club

You asked for it, and we delivered. Announcing the CrossFit 314 Running Club!!! “Why would you create a running club? Are you saying we won’t be fit if we don’t run?” Quite the opposite, actually. This is not a couch-to-5k…

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Thursday – 130808

This Sunday, Neil, Tim and I will go head to head to head in a Half Marathon Row-Off. Cast your vote for the winner below. Half Marathon Row Challenge Back Story  Warmup 5 Minutes Spealler Warmup 400m Run 1 Round…

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