Endurance Sports Traning Seminar
Tuesday, November 17th
Application of CrossFit Endurance (
methods, theory, and techniques.
Covered will be how to progress into and utilize Brian Mackenzie and Co.’s
format for training Endurance Sports. 

20 ab rollout
20 romanian deadlift (95lbs)
1 max rep set of L-pull up
10 (each leg) one legged GHD back extension
20 knees to elbows

0 thoughts on “Posted: 11/5/2009

  1. Em says:

    yeah, so, I'm working the night of the endurance seminar…any chance you'll be doing the seminar again??? Would really love to get this information…

  2. Angela says:

    haha That's great Maria. I also discovered the joys of microwaving spaghetti squash…pretty quick and easy! I will have to say that my attempt at Peleo cookies the other night failed miserably…but my next endeavor will be a paleo-ish pumpkin pie.

  3. maria says:

    Okay, so the Sorg's are full fledged, hard core paleo…(for like 4 days now) Last night we had "spaghetti and meatballs" – with spaghetti squash. It was great – even Mike liked it! Just get a spaghetti squash, pierce it, pop it in the microwave until tender (15 minutes or so), cut it open and remove seeds. Then take a fork and scrape out the pulp it, it comes out in spaghetti-like strands. Pair it with some home made pasta sauce and meatballs or a chicken breast and you've got dinner. I threw some parmesan cheese on for the kids and called it "homemade spaghetti" They even ate it!

  4. abby says:

    Impressive! I would like to try it! I assume i can find a spaghetti squash anywhere? Paleo as been hard for me, of course I am stubborn as hell when it comes to GOOD tasting food! I adore food of all kinds…always have, so I tend to be strict monday to Thursday but weekends I find myself getting off the path…someday i maybe able to REALLY dedicate myself…I have seen its benefits so I'm not sure why I go off course!

  5. ilario says:

    T-wish i could be there for the CFE brief, but I'll get notes.Maria, Thanks for that recipe, I can't wait to try it. We call pasta and meatballs "beast and bones" in our house…That new twist sounds great. David congrats on crushing the WOD yesterday. Breck, looks like you were getting some fierce butterfly on with that leg position…Todd Great job on your rope climb. Psychology plays such a big part in CF and the rope is a major obstacle to overcome. Congratulations. Hey gang, I will be running my gums @8am on Curtis Wright tomorrow, in support of our intelligence bubbas. Have a listen, and lob in a question or concern. thanks. Also, I'll put up a tentative plan of when, assuming I don't drown, I will be doing the run leg of the iron man. Its two laps of the half marathon course which passes through downtown. It will probably be late afternoon before I get there so that might be the most convenient for any of you folks that wanted to come out and hand me a chicken breast (joke) or a banana+water bottle 🙂 (please). love my CFW fam.

  6. ilario says:

    Ha! Shows what happens, when you don't even look at a 140 mile race course until the day before! The run course is actually two laps of a linear out and back course. Its actually quite smart, because a runner will go up and back Front street four times, which makes it more spectator "friendly." So if you choose to hunker down on Front street, I'll be passing by once an hour between approx 4-8pm, but there are all kinds of variables, so if you wanted to guarantee a "sighting" I'd say betweeen 5 and 6pm you will catch me going one way or the other. The course is listed here and some interesting notes about the aid stations, which are every mile, are listed here:

  7. ju says:

    Maria, that is too funny!!! Tony and I went to Emily and Josh’s house and had the same thing last night! It was sooo good! I ate so much. I have not eaten that much in a long time. Ilario, I am going to try my best to make it if I get out of work in time. I would love to show my support.

  8. ju says:

    Ok Ilario, your swim starts at 7am Sat. right? If so exactly where? I guess I could do all of this research myself.