Hi All,

Welcome to the new site.  We’re changing a few things around, instead of posting 2 workouts a day we are posting 1 workout post each week with Coach B’s programming.  During the week please come back to this post to log both your endurance and strength workouts.  Any questions or comments let me know

CFE Strength warmup

Endurance Workouts:

• 7*2 min on 1 min off
• 10K – 1st 5k @ 80%, 2nd 5k @ 90%
• Tosh – 3*200,400,600 work:rest 1:1

Strength: http://crossfitendurance.com/

Post results in comments

Reading

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• Is it in you? (Maltodextrin, stevia and artificial colors, that is.)
• Obesity Rates Keep Rising, Troubling Health Officials

New York City Endurance Seminars: Running

Date: Sept 12th from 9-4
Price: $150
Location: Crossfit NYC

more details and signup here

Like most 100′s, the finisher prize is a belt buckle. I love how the runner shows nothing resembling POSE form

I worked to POSE run as much as possible, except on gnarly sections where cadence was dictated by where the rocks and roots were. Later in the race my knees were feeling very tender on the downhills so leaning and pulling with hamstrings helped avoid crashing down on my quads with every footfall. By keeping my feet under me as much as possible I was not jarring my poor quads and knees. I still cannot go downstairs normally, have to take each step at a time

I ran 100 miles of hills, total climb 20,470′, at varying inclines, some at 100% incline.
Time: 26 hours 43 minutes

i walked into ellacoya state park on race morning with chrissie wellington, literally. like, we must have parked next to each other…as i was walking in i looked over and she was walking next to me into the race area and i was like: oh my gosh…that’s chrissie! not that i am any ironman groupie, just that i know who she is, and i was instantly amazed that i could even be in the same company as athletes that are the absolute *best* at what they do. and so that is how i started my race morning, elated that i was finally HERE, but humbled by the fact that there were athletes there that were there for business.

i set up my transition area on autopilot, i had done this plenty of times before: bike, helmet, socks, bike & running shoes, sunglasses, hat, snacks.
as i headed down to the water i was most concerned with the two hangups i had earlier in the summer: slicing my foot open in too-shallow water and breaking my goggles half-way through a swim. it would be 45 minutes after the first wave before i would even start, so i spent my time in the water trying not to obsess over the shallow-rocky-ness of the lake and the fact that my new goggles had logged literally NO time in the water…and in no time my wave was up and i was off! i settled into a steady swim pace almost immediately, running through swim-form in my head over and over, and got through the 1.2 miles without any bloody gashes or broken goggles. success!

as i entered transition there were volunteers whose job it was to pull your wetsuit off of you…which was *awesome* and which maybe should have given me a quick turnaround to the bike…but whatever time was shaved by having my wetsuit off in half-a-second i squandered elsewhere, looking for a port-a-potty, snacking, sunscreening, and whatever else you could possibly do in the close to seven minutes i spent in there.

and then i was on to the next thing…56 miles in the saddle. a distance i had never even come close to in my training, and on hills that central park could not possibly have prepared me for. but i clipped into my bike, confident that i had the leg strength for it and took off. on the entire course there were two hills that i literally had to talk myself into getting up. while many around me GOT OFF THEIR BIKES and pushed their bikes up the hill, tempting me to join them in what looked like the easier option, i just kept saying to myself over and over again *you’ve got this* until i made it to the top. toward the end there were hills that were less severe, but almost just as mentally tough, i really didn’t think i had any more leg to give to get up even the smallest hill in the last 10 miles. but knowing that i was so close to transition where i could hang out for another seven minutes really must have motivated me for the last leg of the bike because i finally reached the bike finish!

haha. i know you’re not supposed to hang out in transition and i have NO idea what i was doing in there for so long, but i must have been making some very important decisions. specifically i was overly concerned with being gone for 13 miles and whether i had the calories for it…i was unaware of what the water/snack situation would be on the course and by this point i was getting close to hour 5 and i just felt like i needed sustenance for the remainder. so i probably, like, peeled an orange, poured my coconut water into a martini glass with an umbrella, changed shoes like it was a delicate matter, and gave myself an inspiring pep talk about getting back out on the course. but i eventually made it back out and onto the business of running.

and the run was just fun. i’m not lightening fast, but i run all the time, it is the one event that i knew i had. by the time i got to the run it wasn’t a question of finishing, it was just a matter of getting there as quickly as my legs would carry me. it turns out there were water/snack stops EVERY mile on the run course, so there was no need to worry about that. i took advantage of every single one, probably unnecessarily, but they had such great snacks and so many hydration options i just was wowed and amazed and was wishing all my runs had this much support. and it was a little cruel when the run course double-backed on itself and took you by the finish line at mile 6, but otherwise it went great for a half marathon run after the mileage i had already covered.

chrissie went on to take the whole thing, first place for women and a course PR…and i went on to take my first half-ironman finisher’s medal and i guess in a way my own PR. she was long gone by the time i got to the beer tent to offer a toast to our successes, but i’ll look for her again next year!

as with anything else you do for the first time, i had no idea what to expect.
i certainly didn’t realize i would be out on the course for seven hours.
but i’m psyched about finishing, i’m excited for that shiny medal, and i’m somewhat amazed that i can still walk.
the cfe programming and working out with you guys every chance i got definitely got me to the finish line!
i’m hoping next year with a little fine-tuning of my training i can maybe even get there even faster.

my finishing stats for my 70.3:
total time | swim | t1 | bike | t2 | run
7:09:22 | 50:49 | 6:58 | 3:39:01 | 6:22 | 2:26:12

Race starts at19:00.
Cost is $5.
There is a bag drop off.
Get there early enough to register. Take the #1 train to the 242nd Street stop – apparently you need to be going through Times Square by 18:00 to get there on time.
This is the race website showing where to meet, not far from the train stop – http://vctconline.ning.com/page/xc-summer-series-2

Please let us know in the comments if you are coming! Plan on food/beverages after

Everyone had impressive improvement with their running form during the seminar on Saturday.

back row (l to r) Adam, Aney, Lindsay, Brian front row (l to r) Max, Allison

Analyzing Allison's form

Crossfit NYC is starting a Visiting coaching series with a great initial lineup.  The first coach they have is James “OPT” Fitzgerald of Optimum Performance Training for a lecture and workout.  Unfortunately at the time of this writing the WOD is sold out but there are still spots open for the lecture.  Click here to sign up!

They will also be hosting Dave Castro, CrossFit’s co-director of training on Saturday, September 18th from 10-11am for a free lecture/Q&A as part of our Visiting Coach Series. This event is open to the entire crossfit community, not just members of CFNYC. Please note that while the event is free, you must pre-register to reserve your spot. Click here to sign up!

We also got to have Kevin “Torch” Williams, former black box coach back this weekend for a great workout!

Great Race by all who battled the summer heat last night in Van Cortlandt Park.

A tough hilly 5k cross country course with the easiest and cheapest registration process around.

Congratulations to Lisa for placing 2nd in her age group, Ricky and Jai glad to hear you made it there on time.  Awesome showing by Avery and Christine beating there time from two weeks ago.  Mike making an awesome first appearance.

What is a good morning?

The good morning is a compound movement working the back and hamstrings. It is used as an assistance exercise for strengthening the posterior chain.

With the bar on your back, bend forward at the hips until your torso is parallel to the floor, then return to a standing position. In other words, take a bow with a weight on your back!

Why is it such a great exercise?

The good morning is an effective way to strengthen the back. It also requires confidence and control to perform well, which are useful skills to master.

Although it might look a bit dangerous at first glance, it is perfectly safe if performed with proper technique and an appropriate weight.

Good mornings have been a standard assistance exercise in olympic weightlifting for many decades. Heavy good mornings and concentric good mornings have been popularised for powerlifters by Westside Barbell.

How to perform the good morning

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