Friday 12/27


For time: 150 Wall Ball @ 20/14


Being able to run long distances is largely praised in our society as the ultimate expression of fitness. It’s easy to see why. Just look out the window on any sunny day in California and you’ll see what look like fit, healthy people out pounding the pavement stride after stride. On it’s face this seems like an enviable capacity. Many people feel like being able to run like this is the gateway to a new lease on health.

As many of our members know, I’m not a huge fan of this type of repetitive, habitual running. Not only do runners experience one of the highest annual injury rates (~80-85% depending on your source) but gaining the capacity to run those long distances actually lowers your capacity in just about anything else you might want to do in life.

Take a look at the picture below. It IS of the same person, a woman named Molly who is a part of the NorCal crew down in San Jose. The picture on the left is from 5 years ago when she was preparing to run her first half marathon. Notice the general lack of muscle tone and poor posture.


Now take a look at the picture on the right, from a recent training session at the track. Notice the difference in her posture, how much more upright she carries herself. Notice also the amount of muscle she’s been able to build in this relatively short amount of time. Clearly there are some genetics at play here, and knowing what I know of Molly there is certainly no lack of motivation or dedication either. But, the fact remains that on the left you have a RUNNER, while on the right you have an ATHLETE.

Which one would you rather be?



M 200 double under for time- on the minute perform 4 burpee.

G Spend 20 minutes working backward roll to support on bar or rings.


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