CrossFit West Santa Cruz is proud to present its newest trainer Monica Jo Nicholson, MoJo for short. Monica, wearing the pink top in the foreground of the picture below, is an accomplished athlete and coach who specializes in endurance training. For the past 9 years she has coached cross country and track, currently at North Monterey County High School. She was a 4 year cross country and track athlete in college and still avidly trains and competes in all distances. Monica brings a wealth of knowledge about endurance events, endurance training, and running to CFWSC. Every Thursday night, she will be writing a post about endurance training and designing a WOD geared towards the endurance and stamina aspects of CrossFit.

MoJo doin’ her thing

“Endurance is one of the most difficult disciplines, but it is to the one who endures that the final victory comes.”

– Prince Gautama Siddharta

Endurance training is difficult. But it is fun. It is in the challenge of enduring a long arduous workout or race that I find great satisfaction and success. When I endure to the end, and give all that I have every moment that I’m working, I find that I can reign victorious over the task that just moments before seemed daunting and un-doable.

Endurance is something that you must build. No one would be expected to run 10 miles as a new runner, or to complete an intense endurance WOD as prescribed on a first attempt. You must build up that strength and endurance in order to accomplish a feat such as running 10 miles or lasting through a strenuous WOD. The training that will be involved will be hard. There will be plenty of times where you will want to quit. However, if you can remain diligent and continue to persist even when you feel like you have nothing more to give, you will find that each and every day is less challenging. You will begin to feel the strengthening of your body and you will want to challenge yourself to do more. KEEP on KEEPING ON and YOU WILL SEE THE VICTORY THAT COMES FROM ENDURING!

So don’t quit! Do not let yourself be defeated by what you perceive as your weaknesses. If you do not perform as you would have wished on a certain day in a certain WOD or race, let it go. Learn from each workout, learn from each race, and always strive to grow and do better the next time. This is all a part of your “ENDURANCE TRAINING”…being able to perform, let go of the negative, hold onto the positive, reflect, learn, apply the new knowledge, and GROW!! If you continue to do this throughout your life you will find that you have been practicing to ENDURE the GREATEST RACE EVER…. Never give up!


4 rounds

800 meter run

10 pullups

15 box jumps (24/20″)

20 ball slams (20/16#)