Sunday December 20, 2009

Rest Day

Casey jumping through a workout.

For those of you who did not get your 5k run or 2k row done, please contact me so we can meet at the gym to get this done.  This is an important marker for your fitness.  We will be repeating these the first week of April. 

Also, if you are interested in being part of a test for the next 3 months, now is the time to commit.  I will be assigning two additional training sessions that you are to do on your own.  The test will be to see how well you improve your 5k run or 2k row.  You can choose between swimming, running, biking or rowing.  You can mix and match some or all of the modalities.  I will post the additional workouts on Sunday evening.  You are to complete them sometime during the week.  You must also do 3 Crossfit workouts for the week.  You can do one CrossFit and one metabolic workout on the same day as long as the CrossFit workout is last and is at least 4 hours after the metabolic workout. Any questions, please talk to me.  I will get the metabolic workouts from the CrossFit endurance website.