Workout of the Week - Week Fourteen

Week 14 - In defense of Crossfit 

Week fourteen is upon us and the crossfit games have just finished. I know many of you have seen the dark side of crossfit but there is light at the end of the tunnel. This years games even included a "cyclocross" as well as a run - swim - run event. The world of crossfit is slowly beginning to encompass a wider variety of specialized courses with crossfit endurance training as well as a host of other specialties. In order to obtain peak overall fitness you have to try things that push you outside of your comfort zone and make you change your routine. 

One easy and usually free option to try a "wod" is to venture to your local crossfit box and try a fundamentals course. Most boxes will offer these classes for free and they're an easy way to get a great workout and try something new. 

If you're not quite ready to check out a local gym we have two simple workouts you can try at your current gym, track, or at home. All you'll need is a kettlebell, a pull up bar and a little will power. 

Rule of thumb for crossfit workouts, if its a female's name you might be in trouble. Don't be fooled by the simplicity, if you perform these workouts at near maximal capacity you will understand. 


3 Rounds for time

400m Run 

21 KB Swings 

12 Pull ups 

Sound too short? Option 2. 


5 Rounds for time

800m Run 

30 KB Swings 

30 Pull ups 

Both of these are standard crossfit workouts, I did not create them so don't hate the messenger if you give them a shot. is full of free workouts that are updated daily. 

For the endurance side of things we will explore a workout popularized by the creator of Crossfit Endurance Brian Mackenzie. You can find his outline for a twelve week program floating around online but for today well stick to his prescription for a triathlete. 


5 x 200m w/2 min recoveries - Record and match split times the following week


5 x 2 Miles with 3 mins spin in-between 


6 x 400 m with 90s rest

Mackenzie's program prescribes each of these with a sub 10 minute wod (Helen) and deadlifts for the focused strength segment. All of this is programmed for a solid single day of training. 

As always, if you have any questions, comments or concerns don't hesitate to contact me at

Hate Crossfit?

Come back next week for a new workout. 

Thanks for reading,