Forecast says its going to be sunny tomorrow. Perfect for some hard running. Friday's Workout: 1 minute of sprinting/1 minute rest 1 minute of sprinting/50 seconds rest 1 minute of sprinting/40 seconds rest 1 minute of sprinting/30 seconds rest 1 minute of sprinting/20 seconds rest 1 minute of sprinting/10 seconds rest 1 minute of sprinting/20 seconds rest 1 minute of sprinting/30 seconds rest 1 minute of sprinting/40 seconds rest 1 minute of sprinting/50 seconds rest 1 minute of sprinting I got this workout from Brian Mackenzie of CrossFit Newport Beach. They did this workout running in the sand. Said it was a killer hit. The running will take place on the 100m length out on Vernon Ave. Coaches will put a pylon on each end and one in the middle. Athletes will run around the pylon at each end and count their lengths. Score will be total distance covered. Half lengths will count. Watch our for traffic. For example - If you covered 20 lengths during the workout then your score would be 2000m. When the coach calls rest you must stop. If you take a few steps to slow down make sure you return to where you were when rest was called to start your next sprint. This is not to be an easy run. Each interval is to be a full on sprint. No saving yourself for later. You are either being chased by a very hungry saber tooth tiger or running down a gazelle to feed your family for a month. Eye mark how far you get each time and try to, at least, match or exceed that distance the next interval. Coaches - Really warm your athletes up. Mandatory stretch period afterward. 17 minutes of pure love. Rip this one hard. Here is Popeye's contribution to the new CrossFit Vancouver Restaurant Menu: Oh Ya... Happy Friday the 13th.