Posts in: SICFIT Scottsdale Endurance

Its All in Your Head

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Upon request, Wednesday’s Endurance WOD will be 5150. 5k Row 5k Run   This workout will not only test your physical endurance but mental as well.  The reason for workouts like today is to mentally prepare you for the races or challenges you face next.  Similar, to marathon training, it’s not the excessive mileage, performed [...]
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It’s as East as 1, 2, 3

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So you can run, but can you run with proper technique? How about perfect technique with fatigued leg muscles?  Well let’s see it!  Today’s Endurance WOD, “It’s as Easy as 1, 2, 3” is a challenge not only increasing your strength through back squats but works consistency in your running technique.    It’s as East [...]
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Enduring Functional Movements

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The essence of CrossFit WODs are driven by the desire to capture full body movements effectively and efficiently.  Today’s WOD will reach a multitude of full body movements while hitting our usual endurance time frames.  The athletes who can find their pace and maintain that mental and physical stamina will be the ones who prevail.  [...]
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Strength in Ladders

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Endurance athletes, tomorrow morning we’ll mix strength with stride; incorporating a squat clean ladder with our traditional sprints.   400m Run 21 Squat Cleans (65#/95#) 400m Run 15 Squat Cleans (75/105) 400m Run 9 Squat Cleans (85/115) 400m Run 3 Squat Cleans (95/125) 400m Run Share the knowledge: Tweet
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The OG of the 5AM

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I’d like to bring back a workout called “RZ”, dedicated to the original gangster of the 5am Wednesday morning class.   He’s always early to class and has put an exception amount of work into his running technique and endurance stamina.  The improvements I’ve seen in the past few weeks have been incredible.  Keep up the [...]
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Get Your Row On

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What’s your goal?  A seven minute 2000m Row, a better Helen time or a more consistent 500m sprint?  What ever your goals may be you have to improve your technique and the pace at which you are comfortable keeping for a prolonged period of time.  Similar to running we need to find your rowing interval [...]
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Saturday Hero Tribute

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For all you endurance athletes tomorrow we battle “Daniel” in memory of Army Sgt 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq on Thursday, June 8th 2006.  Dig deep and give this workout everything you got!   “Daniel” 50 Pull-ups 400 meter run Thruster, 21 reps (95/65) 800 meter run Thruster, 21 reps [...]
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Plyometrics for Improved Strength and Speed

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It’s back to the grind with our intense metcon workouts.  This week we will focus on plyometrics exercises, to enhance our speed, strength and elasticity.  By focusing around these quick and powerful movements, we will not only improve your speed in running, and height in jumping but an overall development in any desired physical goal.  [...]
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Endurance Sprint Ladder

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Attention Endurance Athletes, our time trial workouts will continue tomorrow with a sprint ladder.  This WOD will be used as your base for future workouts.  It is important to show up with your game face on because your main objectives are to set great times while maintaining them throughout the ladder.  Please make sure to bring your stop watch because they’ll be [...]
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Endurance Run/Row Medley

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Alright Endurance athletes, it’s time to embark on our journey through time trials and running/rowing medleys.  We will use the next few Endurance workouts to create foundation to build upon.  I find it extremely important to attend the next few sessions to record your starting point or base, as a means for comparison as we [...]
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