Alright runners, tonight will be our first true test of endurance this year.  We didn’t get a good opportunity to do this last year, so I plan on doing it twice this season.  This, of course, being a 10k run!

We will head out from CFC and I will explain the course this evening. Be here on time so that we can get things going right away.  Also – as we have done for the past few weeks – cross your fingers that the rain will hold out!

Wod:  10k TT (6.25 miles)

Alright CFC, we’ve got more details for anyone interested in the tri club. We will kick it off in the next couple of weeks (either June 17th or the 24th), with the ultimate goal of completing the Fishers Area Sprint Triathlon in September. This is a great race because the swim is in a pool and if you aren’t comfortable doing the entire event by yourself, we can also do “relay” teams where one person does the swim, someone else rides the bike, and a third person runs.

The tri team will be 12 weeks which would include 12 weeks of additional CF training classes (one weekday swim, one weekend bike/run) and it would include a t-shirt. No – it won’t be a fancy tri-suit, but that probably isn’t necessary for those of us just doing this for fun. The rides on the weekend will likely be early on Saturday morning, so I was hoping to get everyone’s thoughts on how early is too early? My thought was to ride out from CFC at 7:45 or 8:00 am which would have us wrapping up the ride/run by 8:45 or 9:00. Cost for the entire 12 weeks would be $200.

The race is Sunday, September 15th and even if you join the tri group, you don’t have to sign up for the race (and vice versa). If you do want to sign up, the deadline for that is September 12th, so you have plenty of time to consider your options.

Additionally – for anyone interested – we are doing a swim THIS Wednesday at 6:30 am. It will be at Carmel High School and you don’t need to be a part of the tri club to come this week. This is a way to iron out some logistics for us and it’s a great opportunity for you to get in the pool! If you think you might come, just post a comment so I can get an idea of who’s interested.

Our thoughts and prayers are with one of our morning class CFC’ers Lizz!  If you saw last nights post on FB, she was in a terrible accident yesterday.  She is in the hospital with severe injuries.  Her sister is updating her FB page so as the info comes in I will update you.

1pm Coaches Choice WOD

2pm Open Gym

Great job on Grace! We had a lot of PRs and there were quite a few PRs by at least 2 minutes or more!

Team wod: Teams of 2
Row 1000m each athlete
50 wall balls each athlete
50 double unders each athlete

rest 5 minutes

Row 500m each athlete
25 wall balls each athlete
25 double unders each athlete
Note: Each athlete must finish their movement before the next athlete can start

RXPlus 6:30pm
A. Squat snatch; build to a max
B. 1 1/4 back squat; 3, 3, 3, 2, 2, 2; rest 3 min
C. Clean pulls; 3, 3, 3; rest 3 min
+
50-40-30-20-10
Wall balls
Double unders

We have a one of the CrossFit Benchmark WOD’s for everyone today – one of our favorite girls “Grace”.

Strength:  Clean & Jerk
15 minutes of skill work, starting with the bar and moving to NO MORE than 50% of your 1 rep max.

WOD:
“Grace”
30 Clean & Jerk’s for time

Heavy – 185/135
Reg – 135/95
*Both are considered RX*

RX Plus: 7:30 pm

6-10 unbroken TnG squat clean (135/95)
Row 45 seconds @ 95%
Rest 5 minutes
x6