Rock N Roll Marathon/Half Marathon will be in St. Louis on October 21st
- Run The Full Marathon - 26.2 miles
- Run the Half Marathon - 13.1 miles
- NEW!! - Run the Half as a two person relay team - around 6.2 miles a person

12 week training program will start July 30th.  To register visit the Rock N Roll Website

If you are looking for a challenge and would like the support of training with the CFVP Endurance team this could be your race!!

INTRODUCTION TO POSE RUNNING CLASS - This Saturday at 10 am

If you haven't had a chance to take any of the endurance classes now is the time to come see what we are teaching.  You DO NOT have to be a runner to attend this class.  We will be going over the basics of Pose running technique and analyzing your running form to help you run more efficiently.  Hope you can make it!

10K running tips from Doug Katona - Great video posted on crossfit.com today from Doug Katona, on of the Crossfit Endurance coaches - check it out.

Congratulations to all our Triath-a-wod participants today who braved the heat and participated in a crossfit twist on the triathlon.  Fastest Finish goes to Phil Burmeister, followed closely by Eric Zimmerman and Phil's lovely wife Christina.  Mike Edwards and Julie Johnson went through 2 grueling legs on the row completing a row/bike/row.  Pics coming soon on facebook, quality doesn't transfer well to the blog.

Come Join the 10am Endurance Class this Saturday for a TRIATH-A-WOD

2000 meter row

5 mile bike*

1 mile run

 (Airdyne or bring your own for outside course)

To participate you will need to sign up for the 10am endurance class on Saturday through mind/body.  Questions ? Email stephanie@crossfitvalleypark.com

WHOLE 30 Weight Loss Challenge

Last month several members of CFVP decided to buckle down and commit to 30 days of super clean nutrition to see what positive changes could be made.   The 30 days is up for most everyone, and the feedback from our participants was extremely positive.  We had over 20 people who started together and it sounds like almost half were able to stick to the program pretty strictly.  We have had 9 people report back with weight loss, and here are our top performers:

Jayna Burrus 1.6 pounds lost but over 7 inches (1.21%)
Brian Rouse 6 pounds (3.13%)
Jamie Reuther 6 pounds
Jessica Herr 6 pounds
Danielle Holmes 7 pounds
Anne Abbenhaus 7 pounds
Ariel Wright 9.8 pounds and over 5/12 inches (5.37%)
Eric Zimmerman 10.6 pounds (5.46%)
and the GRAND PRIZE WINNER...
Steve Himmelmann - 21.4 pounds (7.74%)

Congratulations to EVERYONE for sticking to the program and making some positive changes to your eating habits.  I hope everyone will take something away from this and hopefully discovered a better way of fueling your body in the process.  If you did not jump into the challenge with us it is never to late to start - visit www.whole9life.com and read up on the specifics of the plan.  Basically very clean paleo with NO cheating for 30 days. 

UPCOMING SCHEDULE:

SUNDAY 5/13 - Group Run at Castlewood - 7am - meet at the first parking lot on the left. 

Thursday 5/17 - NO 7pm Endurance Class - off to Regionals!

Saturday 5/19 - NO 10am Endurance Class

Sunday 6/3 - Frisbee Fun 5k  at Marquette

Saturday 6/9 - Suck it Up 5k

Is Your Butt All It Can Be??

I was searching around on some good articles on posterior chain and came across a great article highlighting the BUTT. Yes, I am talking the gluteus maximus, and prime muscle mover when it comes to running.  Yes, we are always talking hamstrings and calves when we think about running muscles, but the glutes are the big powerhouse muscles at the top of the chain that generate the power the rest of the way down.  This week we will be targeting the glutes and helping your body become better aware of the muscles driving the power and the pull of your running stride.

WEEKEND RUN - Sunday is Mother's day, but in my house I am the mom and I choose a morning run!  If you are interested in running this Sunday at 7am let me know.  I am thinking Castlewood again.