WELCOME BACK BOYS AND GIRLS

It's good to see your happy faces once again. We have been apart far too long. Spring 2010 is among us and we welcome it with open arms. Now that the sun is out and the weather is becoming increasingly tolerable - you are left with less excuses for not training. As promised, the running group is back in play.












My Kung-Fu has many styles:

• Interval training
• Tempo Runs
• CrossFit Endurance
• Running mixed with Plyometrics

For those of you that have never joined us in our runs, and as a refresher to the others, let me hit you with a brief consortium of idiosyncrasies and facts regarding the blog, the runs, the people, and me:

• The running workouts are a complimentary service. It doesn't count toward whatever individual packages that you may have at the gym. (yes, I know, I am to good to you)
• The Blog will give the workouts, the routes, and any articles of possible interest that I may see fit.
• Much like the CrossFit Arlington site, there will be a section for comments. I highly encourage you to provide feedback in full periphery.
• Most of the times, the runs will be "there and back" so you will have the opportunity to taper your distances as you see fit.
• All are welcome to join, I just ask that you bring some gumption and your "A-game".
• Leave your ego at home or in the car (if you leave it in the car, make sure to crack the windows), this isn't the place for you to act like a hero. 
• Be smart, be safe, and listen to your body. (This ties in with the previous bullet)
• Everyone counts, we never look down on or ridicule someone for giving their best efforts. 
• Respect goes both ways, I like to think of us as a family unit - occasionally dysfunctional, willing to laugh at each other, but always unified and caring about one another.
• I'm not here to baby anyone. Step up to the table and get yours.
• I may not be a leading authority but I do know what I am talking about; I won't purposefully feed you bad intel. 
• I may come off as intense, but I love you fuckers! Don't forget that.
• We are all adults here, on occasion (read: always) you will find that some of my postings may be a bit lewd, non-PC, and cynical. Feel free to fire back (in the comments section), but please know that I love and hate all you equally regardless of where your origins lie. Bitches!

I do take time out of my day(s) to write these blogs and find you articles that I think may benefit you in some way. I will make great effort to make them engaging and easy reads. Please pay me the respect of reading the blogs and providing feedback as it may help me to grow. If ever you have some good information for me or the group, please feel free to pass it along. 
That said - It's great to be back!

That's whats up!

Tomorrow's run (20 March 2010) will be lead by IRON WONG. 

 This guy---> 

The meeting time is 0830hrs at the BOX (CrossFit Studio). There is a solid route posted below and it is highly interactive. 


Go ahead, play with it. 
Yes, just like that. 
Ooh. . . . do it again, faster. 

You can easily taper to the distance you want to travel. 
Be mindful of where you are going to turn around because the full route is 12 miles. You will be back in time to do the Saturday WOD.   YAY!!!

Sadly, I won't be joining you. 
Have a great time. 
I am going to be running the National (half) Marathon. 
Thank you L-Boogie!