This week marks the beginning of our Fit Club Endurance team and their somewhat different training. They'll balance out regular CrossFit WODs with running/swimming/biking-oriented anaerobic WODs. If you're interested in competing in 5ks, triathlons, bike races, etc., let a coach know and we'll get you set up with this training program (there is in fact a sprint tri this July 4th in which some of our athletes are competing; even if you don't decide to compete, feel free to come out and support them as they show that a double bodyweight deadlift will indeed benefit triathlon times as much as if not more than a ten thousand dollar bike).
Anaerobic WOD for July 4th triers, done at least 3 hours after a Strength & Conditioning WOD:
Warm-Up with 3 technique drills relevant to the sport being trained (swimming in this case - I'll show some to you, don't worry :)
5x50m sprints, all out. Rest 4 minutes between each.
OR (if you can't get to a pool)
3x1km sprints, all out. Rest 5 minutes between each.
Train hard, eat people.
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