Grokfeast in New York

Endurance Workouts:

• 400m, 800m, 1600m, 800m, 400m work:rest 1:1
• 30 min Tempo @80%
• 10*100m Hills 1:2 work:rest

Strength Workouts: crossfitendurance.com

Reading

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• The Clothes Make The Girl

Endurance Workouts:

• 4*400m Hills 1:5 work:rest
• 4*5k w/ 5 min rest
• 4 min on, 3 min off, 2 min on, :30 sec off, 1 min on, 3 min off, 2 min on, :30 sec off, 3 min on

Reading

• Grokfeast in New York (Vote for Emerson!!!!!)
• Call for ban on codeine
• Exoskeleton helps the paralysed walk again
• Hard work beats raw talent

Lisa at the Pfalz Point Challenge 2010

Endurance Workouts

• 8*400m work:rest 1:2
• 45 min Tempo 90%
• 6*3 min rest 3 min for sets 1,3,5 rest 1 min for sets 2 &4

Strength Workouts: Crossfitendurance.com

Reading

• Real Food Education: Nutrition & Health Classes for Kids
• The Beginner’s Guide to Zen Habits – A Guided Tour
• I Believe in Farm Fresh, Real Food

Doctor’s Orders: Eat Well to Be Well16* 20 sec on, 10 sec off 20 min tempo @85% 4* 400m forwards and backwards (that is 1 rep) rest 2 minutes

Lisa races across the sky

Endurance Workouts

• 16* 20 sec on, 10 sec off
• 20 min tempo @85%
• 4* 400m forwards and backwards (that is 1 rep) rest 2 minutes

Strength: crossfitendurance.com

Reading

• Doctor’s Orders: Eat Well to Be Well
• For the Love of Real Food: Weekend Reading & Links
• Top 5 Ways School is Undermining Your Child’s Health (And What You Can Do about It)

Kirk in the Himalayas

Workouts

• 6*400m Hills
  1 min rest at top
  jog down
  1 min rest @ bottom
• 8 mile Tempo @75%
• 4*5 min w/ 3 min rest inbetween

Strength: http://crossfitendurance.com/

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Reading

• Healthy Snacks
• 5 Ways to Solve Common Injuries
• Is All Butter Created Equal?