For time:

10 meters on the min. Every minute, add 10 meters.  Set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

Swim:    SC 12, LC 18, U 25
Cycle:    SC 75, LC 90, 105
Run:    SC: 30, LC 60, U 90
Row:    SC 20, LC 28, U 35

Swim:    3*(50m,100m, 200m) 1:1 rest
Cycle:    3*(1/2 Mile, 1 Mile, 2 Mile)
Run:    3*(200, 400, 600) 1:1 work:rest
Row:    3*(250m, 500m, 750m)

Running Seminar @ Crossfit South Brooklyn

• Jog.fm – give it your running pace, it gives you a playlist of songs at that cadence
• Junk food ‘inflammation’ may trigger diabetes
• Training for an Ironman and the Games: Nuno Costa
• Specialization, training volume and talent development
• Boston was “not excessively aided” say the ARRS. But their conclusion has (major) problems…