Today is a big day for a few of our fellow Crossfit friends! They will be heading north to Madison, Wisconsin to compete in the Ironman triathlon (2.4 mile swim, 112 mile bike, 26.2 mile run). They have trained almost exclusively on Crossfit and Crossfit Endurance so wish them luck!
To celebrate this special occasion, I have come up with a fun (long) run workout that should make everyone appreciate the fact that they are only running for an hour, and not racing for an entire day.
WOD: The Ironman
2 x 1 mile rest 3 min between intervals
2 x 800 rest 2 min between intervals
2 x 400m rest 90 sec between intervals Rest 3-5 min,
1 mile TT
Good luck Nick, Nick and Dave!
Best wishes to Nick and Dave! Be safe as you all, including their fans, travel up there. I cannot do this CFE WOD tonight, I have some new folks coming in to check the gym out and to do baselines. I actually would have liked to do this as it is as close as I will ever get to doing anything with the word “Ironman” in it!
GOOD LUCK MEN! Being a crossfitter and an Ironman is probably the most impressive thing ever!
Good Luck Dudes!
Good luck you guys!!! We are proud of you!!!
Good luck guys! Can’t wait to hear about it.
Is there a live update to follow, or do you have to wait until it’s over?
To the Iromen of CFC kick it in the bootie and take names … to the cheerleaders take plenty of pictures for the home front
Best of luck guys, you have worked hard, you will do great!
Race starts early Sunday. Follow using the athlete tracker on Ironmanwisconsin.com and I will post updates on the CFC page throughout the day.
Wow – this was fun to stumble across this morning. Thanks for the words of encouragement – both today and over the course of the last few months. Think happy thoughts on Sunday…it’ll be interesting. Can’t wait to be back in the gym soon.
Good luck, boys. Hey for fun, will you guys do 1 burpee for us right after you cross the finish line?
Good luck guys!