Rest day or better yet, mobility day. Work on some mobility exercises today. 15 minutes of work can go a long way. 
Going on a work trip anytime soon? How bout a vacation? Have you ever thought about visiting other CrossFit boxes while on these trips? DO IT!!! I visited home last week and stopped by a newer box called Conviction CrossFit in Erie, CO. Nice location (their garage door opened to the Rockies!!!) and a pretty great workout so I was very happy I chose to try them on for size.
There are so many cool boxes out there and you should check em out too! I'm going to be a little biased when I say that our box is definitely the best and our three main men do a super quality job keeping it top notch but it is fun stopping by for a WOD at a different box occasionally. "Crossfitters" tend to be cool people and in general pretty kick ass. So get out there and meet some new kick ass folks! Most affiliates will allow you to drop by for a WOD free of charge if you belong to another affiliate. Sometimes there is a nominal drop-in fee but I'd have to say it is well worth it. Not only are you able to do what you love outside of the walls of East Sac but you get to do it with other people who love what you do too. And come on, going to a globo gym to do a WOD just isn't the same.
Oh and by the way, today is daylight savings time. Spring forward time!
Liz
If any of you find your self in San Diego area there are two really good boxes i go to.. Invictus in Downtown and US Cross Fit in Encinitas.. BTW this where the Seals train.. Talk about intimidating, however the eye candy is insane so well worth it 🙂
Eileen
When Sarah and I visited colleges throughout the northeast last summer, we checked in with a number of CF affiliates, from Rochester, NY to Boston to Harlem. We met really amazing people, and it was great to feel like, no matter where we were, we had this incredible community welcoming us. And, like so many of the CFES travelers, our coaches got lots of compliments. CF Harlem remains a special spot in our hearts, welcoming this Sacramento mom and daughter to their community called Afro Brutality.
Sean V.
Thinking about going on another trip to Seattle soon, before I even considered looking for airfare or hotels I looked at the boxes up there. Haha. Belltown looks like a blast… Then again, it could be the fact that I have a little crush on Nadia Shatila.
Jen R's Race Bib
Shamrock’n Half
Fun run this morning. Had originally planned a moderately paced (1:45) race and assumed there would be a 1:45 pacer. When I looked last night, there wasn’t- pacers were going to be at 10 minute intervals and while a pacer really isn’t necessary it’s kinda nice to see the sign around you so you don’t have to keep checking the watch.
When I got there I decided I would run with the 1:40 pacer and if I couldn’t do it, I would just lay back at 1:45 pace. Well the 1:40 pacer started off about 20 seconds a mile fast, and never really fell into the right pace, but I pretty much kept him in sight the whole way. I was a bit worried after a few all out miles yesterday and Fran the day before that my legs might not have it after the 10 mile mark or I would have just stayed right with the pacer.
When we went through 4 miles in 30 minutes, then 8 miles in 60 minutes and I still felt like I had a bit in my legs. I made a bit of a surge between mile 9-10, there were some rolling hills and that is the right place to try and see what you have to finish a half. went through 10 miles in 75 minutes and still felt strong- but I paid for the surge a little bit during the 11th mile.
Finished in 1:39:41 (7:36 mile pace). Got home and took an ice bath (just like what it sounds like, me cold water and two 7# bags of ice in the tub) hoping to avoid being sore when I show up for the WOD in the morning.
Not a PR- I have actually run faster on the last leg of a Half Ironman- but definitely a good strong run given absolutely no rest and a few dozen pounds left to lose.
Sabrina
Nice job, Jen R.’s Race Bib, I mean Bro Mike! Maybe there’s something to this program after all.
Monica
Great and timely post Brooke . . . it seems so much more interesting to check out another box and get in a real Crossfit workout than trying to makeshift one at the hotel gym while other look at you strangely.
Liz, I am going to San Diego in a few weeks for an extended weekend and was planning to check out a Crossfit box while down there – I will have to look into the ones you mentioned.
Sean, I have a friend who does Crossfit in Seattle if you want a specific recommendation for a box . . .
Sean T.
Any box recommendations in the Monterey area? I’ll be there in a few weeks for a couple of days…
Great job Broski!
Jennifer R.
Right on, Bro Mike! Okay. Now I have to run that 1:39, so my bib doesn’t get all high and mighty. Hmm. Is May too soon? Probably. Ok. Urban Cow or bust.
Glad you had a good race!
brother mike
I wasn’t even going to shoot for 1:40, but when I ran a 6:04 mile yesterday, I figured I was in a bit better shape than I thought.
Jen, haven’t you run 1:39 before?
Jennifer R.
Nope. My fastest is a 1:42, back when I was a mileage whore. That was 12 days after Boston. It was a disappointment ,though. I wasn’t even trying or tracking my pace throughout most of the race, but at mile 8 someone who had also run Boston saw my Boston shirt and jumped on the trail to trot and chat (he wasn’t running the race)and I ran fast to keep up and I PR’d. Maybe I would have gotten that 1:39 if I had started out that way…
I would really like to get to 1:37:59. Then I’m done. If I can get that and a 3:30 marathon (fastest so far 3:40 in 12/09), I’ll forsake distance and work on the 5K. Baby steps, Justin, baby steps.
Anne
It’s always fun to find a local CF gym while you are traveling. We’ve had a ton of fun and met some really cool people.
John Michelmore
Bro Mike…nice job with the run this morning. Congrats!
Good post Brooke. Other boxes are great to try out. I’ve had good luck in several, and ALWAYS been more than welcomed. Chris has found many as well during his swimming travels, and it’s a great way to meet others with similar interests. This last vacation, was too far from any, and worked out of the hotel gym. It’s definitely not the same; the workout or the people.
Cherie
Great post Brooke! Ditto your comments about visiting other CF boxes while traveling. The CF community is amazing.
Nice job Brother Mike! Didn’t know it was u until Sabrina’s clarification.
cort
part of the fun about traveling IS hitting the other boxes… most are good… i have to say though, that even with the ones i’ve been to that are solid, it does make me realize how great our box is!
i did the shamrock today too (bro Mike… nice job today. kept an eye out but didn’t see you there). i made it in under 2 hours which was my goal (had a good friend do it with me and helped to get me there – thanks Lisa!) and am feeling pretty good about being able to put this down today… it was two years (and two weeks) ago that i joined CF east sac and that is where the change started… i would like to put out a big thanks to everyone for encouraging me along the way. most people at the box, and even at AH didn’t know i was doing this run but i want you all to know that CFES is a big reason i was able to. so thanks everyone for 2 years of support and encouragement. 🙂
Sean V.
Thanks, Monica. I have my eye on a few boxes whenever I head back up that way. One of the things that now excites me about travelling is trying out other boxes. I need to do some travelling soon…
Jennifer R.
Great job, Cort! I was logging on to save us from burpees and I was thrilled to see your post.
brother mike
Good job Cort! I hear a friend of mine from high school was there and another runner who was a few years ahead of me at a crosstown rival from high school cross country and track. I also saw another CFE’r there, but her name escapes me.
Jen- the occasional half is about as far as I really like to race. I don’t think I would do a marathon unless I thought I had a legitimate shot to break 3 hours (which would be a 15 minute PR). For me, I think 10k to 10 miles feels about right and those are the runs I races I really enjoy.
Xfit has helped a lot with my running, I went from a 7:51 mile October 17 on a track (a good 10-15 seconds faster than the crooked mile saturday for me) to a 6:04 on the crooked mile. Running less along with the development of my overall athleticism and concentration on running form should help prevent an overuse/overstride injury I had before (note- landing on your heal for miles and miles at a time with a weak core that doesn’t keep you upright correctly can generate enough force to crack your pelvis, I have proof).
And just like Cort, I couldn’t have run like I did today with the help from CFES. The knowledge and support, even for a vegetarian runner, is amazing.
Back to stretching out my fillets and hammies. Let’s finish out this 20 posts before I have to make up more names to post under . . .
Matt P
Yay Burpees!
I’m back from the Oly cert with Coach Burgener, his Olympic kid Casey and a couple of world class athletes. I can’t wait to show off what I learned.
It is really quite an experience to have an Olympic athlete walk over to you and help you dial in your stance, grip and position.
Big Rob
getting excited about the next week with the open and all the others stuff coming up.
Pat H.
Props to Ruth and her awesome chicken-apple-cinnamon paleo receipe. It is awesome! Anne has made it twice already this week, and it is a hit with the whole family. The twins were scarfing it down at dinner tonight!
Alice Keller
Bro Mike and Cort-nice job today. Way to represent.
Matt- Can’t wait for you to show us what you have learned!
Jennifer R.
Bro Mike (and all you other runners), CFES has made my marathon faster, and my 1/2 slower. But I also have been really scattered since the end of 2009–I have changed so many things. I think it’s all just part of the learning curve.
20–No burpeeeeeeeeeees!!!!!!!!
Sean V.
Matt P… Does this mean the next time we do burpees you’re going to exclaim “YAY, BURPEES!!!” in the loudest possible voice that you can muster up?