Crossfit Little Rock

Through peer pressure, Frank has adjusted the long run this weekend.

There is an 8 mile run we can do from the Box - half trail, half pavement - Box to Allsop - run the trails in the park, pop out on Kavanaugh then down and around the Blind/Deaf schools, under Cantrell Bridge and back to the box.

CFLR Marathon Training Starts TODAY. Keep up with the plan here - WODs, Endurance WODs, runs, etc.

This is Week 1 from Frank:

Day 1 CrossFit WOD then 3-5 hours 2x1200 Uphill runs. Recover downhill (walk or jog) and rest 1 min at bottom

Day 2 CrossFit WOD then 3-5 hours None

Day 3 CrossFit WOD then 3-5 hours Hilly intervals 30:20x8 (30 seconds 0n, 20 seconds off) 8 times.

Day 4 CrossFit WOD then 3-5 hours None

Day 5 Rest then 3-5 hours Rest

Day 6 CrossFit WOD then 3-5 hours 13.1 miles

Day 7 CrossFit WOD (easy) then 3-5 hours none

7 am @ big dam. We will ride out towards pinnacle for 10 miles including one trip up and down river mtn. Return 10 miles for total 20. After ride we will run 1/2 mile easy, then two bdb sprints, one over to dog town, one back, then 1/2 easy. Don't be scared. Let me know if you ARE coming. No response means no.......

Still not sure this works - I think you have to be signed into Nike+ to see the run data. Maybe. This is a 9 miler - Maple Street in Natural Steps to Vista View and back. With Brent and Lance. End of another tough week. Wood - will my legs ever feel good again?

Nike+ Nike Running

I don't know if this is going to work. New watch - I had to break our runs into three different runs on the GPS because I don't have this watch figured out yet. If this works right, this is 1 of 3 x 5K runs today at Burns. WOD this morning was wall balls and kb swings - so our legs were already worn down. Good stuff.

Nike+ Nike Running

Frank rounding the final corner on the Mt. Nebo Bench Trail Run this weekend. I got this picture from Joe Jacobs @ http://www.arkansasoutside.com/ If you don't subscribe/read his blog - you are missing out.

Great way to wrap up a week of endurance running WOD. Thanks David Wood for putting together a great week for us. Best week I have had in a long time!

WOD to Run WOD was Body Weight Dead lifts, Push ups, Cleans - 10,9,8,7,6,5,4,3,2,1 Then 8-10 mile run (we did 10). Ran from the Box to downtown Little Rock, past the Capitol, down across the new Clinton Library Bridge, loop around downtown Argenta, back across Main street bridge and back to the Box.

Mt. Nebo Bench Trail Race.

Mt. Nebo Bench Trail run CFLR Crew took to Mt. Nebo for the Bench Trail Race. We all had a great race.

Frank and Bill are trying to get us to do some hard core swim training - like this guy.. LIVE ACTION!

The Turtleman As Seen on Kentucky Afield TV!!! fw.ky.gov Running full speed into a green pond is all part of the fun for the turtleman. Watch as he reaches blindly into mu...

Sunday morning CFLR Run. A little Burns Park / Emerald Park run. Lots of fun with a few hills here and there.

Sunday morning CFLR Run Burns park - part of green loop - over to Emerald Park, up the "steps" to Emerald - back down - around the soccer field trails and back.

Thursday morning 8 mile run. Half on trails, half on pavement. Wet pavement was a little icy this morning. Ran into JB and Rob - good to see those guys out there.

Thursday morning trail/road run CFLR to Allsop - perimeter loop - then up to Cedar-Kavanaugh - Markham and back on the Road.

Tuesday Morning 5 mile Run to WOD. CFLR - Rebsamen Park Road down past the Golf Course - and back. WOD was 20 minute AMRAP of 200m Run, 10 Dead Lifts, 10 Box Jumps

5 Mile Run to WOD CFLR 5 mile pavement loop pre-WOD