"You sit at the board and suddenly your heart leaps. Your hand trembles to pick up the piece and move it. But what chess teaches you is that you must sit there calmly and think about whether it's really a good idea and whether there are other, better ideas."

-Stanley Kubrick

As athletes we endeavor to show courage and determination. Endurance: Shackleton's Incredible Voyage may be the greatest story (true!) of perseverance ever told. We encourage all out athletes to read it.

Workout of the Day

Today we are rowing some intervals that take us to the middle of the lactic acid pathway.

Set the CII Rower for intervals a minute long with a minute's rest.

We are going to row ten of the intervals. This is a twenty-minute workout.

On the efforts, set the rower to projected meters and row the first interval at 95%

On the rest, row easy, maximizing your recovery.

On subsequent intervals attempt to repeat the distance covered on the first interval.

Submit your total distance for each of the ten intervals.


On a track run a lap, walk the next. Repeat until you've run ten and walked ten.

Time only the runs, total and submit.

Feedback, comments, questions as usual send to feedback@crossfit.com