Rat Pack Performance

Rat Pack Performance CrossFit DSF has rebranded to Rat Pack Performance - an in-line training program that offers Triathlon, Weightlifting, and Nutrition coaching services.

We are a remote coaching company that is dedicated to help you reach your goals. We offer a variety of services that include:

Running
Swimming
Cycling
Triathlon Coaching
Weightlifting
Nutrition for performance

Good luck to Rebecca this weekend as she completed the Grandma’s Marathon race! 🏃‍♀️
06/21/2025

Good luck to Rebecca this weekend as she completed the Grandma’s Marathon race! 🏃‍♀️

9RunRun and last long race of the season done. Here is the report.Final time 42:08. This is my slowest 10k time since 20...
10/21/2024

9RunRun and last long race of the season done. Here is the report.

Final time 42:08. This is my slowest 10k time since 2021.

The goal this year was a sub 40 minutes. I trained for it, and I know I can get it after the 40:21 I made last year. The weather was PERFECT. But... 1 week out from shaking off COVID, I honestly just did not have the legs for it. I let the cough I had on my shakeout run the night before get in my head, and I pulled back when I shoulda gone all out.

I am learning that I am not in the headspace right now to push deep into the pain cave. If I am gonna make Boston, it is time to shake that off and get back to putting it all out there. As I hit the second klm and saw the time drop below pace, I just kinda... rolled with it. Not sure what happened there. But I know it is time to hang up the excuses and get back to work if I want to reach these goals I have.

So... One more race for the season. 5k. One week. Time to recover. Get my head on straight. Let’s end this season with a bang.

— Will

Big shoutout to .becker on completing the crazy horse half this morning! A course PR of 1:48:01! 9 minutes down from her...
10/06/2024

Big shoutout to .becker on completing the crazy horse half this morning! A course PR of 1:48:01!

9 minutes down from her first half time earlier this year. Next race is a PR attempt 💪🏻

So incredibly proud of this weekend! She completed this year’s Twin Cities Looney Challenge (5k, 10k, and a 10mile over...
10/06/2024

So incredibly proud of this weekend!

She completed this year’s Twin Cities Looney Challenge (5k, 10k, and a 10mile over two days!) and set some incredible times!

Hard work pays off 👊🏻

The highly anticipated Prince Edward County Marathon Race report!I admit, I looked at the weather report earlier in the ...
09/30/2024

The highly anticipated Prince Edward County Marathon Race report!

I admit, I looked at the weather report earlier in the week and I got excited. Cool temps, low wind, all the things I wanted for this one. It is my first full marathon in the county after rocking a very fast 1/2 last year, and I really wanted to cross that Boston Qualifier off my to-do list early.

They changed the qualifying times this week, which was not a surprise, but it means that I need a 3:15 to consider myself ‘qualified’ and more realistically, a 3:10 range run to be safe from cut offs. So the plan was to go out at 4:30 minutes per Klm at the gun and try to ride that pace as long as I could.

Two things I needed to be prepared for, there is a big hill in the last 5k of the course that saps your spirit. and there are some windy sections as the road turns towards the lake for long stretches. Both happen in the back half of the course as the sun comes up and the heat rises.

This race is wonderful. A complete departure from the massive throng of runners that is the Ottawa Race Weekend. A small group of about 200 or so idiots like me at a tucked-away start line, laughing and chatting about the times we hope for. It is wonderful, and although I wish the race organizers all the best in the world, I hope this small race stays small.

So, I donned my distance-racing Hoka’s, tucked 6 gels in my pack, and set forth with the gun.

(Continued in comments)

Proud of this group of runners yesterday! Some first 10k races, some PR’s, and some goals met 👊🏻 Up next is Will’s marat...
09/23/2024

Proud of this group of runners yesterday! Some first 10k races, some PR’s, and some goals met 👊🏻

Up next is Will’s marathon next weekend, and the weekend after that, Courtney’s Looney Challenge (5k, 10k, 10 miles!), and Rebecca’s half marathon.

A busy month for rat pack runners 🙌🏻

And that’s a PR! Rebecca’s hard work paid off big time yesterday in her team relay event. She and her teammate finished ...
08/18/2024

And that’s a PR! Rebecca’s hard work paid off big time yesterday in her team relay event. She and her teammate finished second, and Rebecca got a 5km PR!

Congratulations to for completing the Canada Day Road Races yesterday! “Canada Day road races! First time doing the 10k...
07/02/2024

Congratulations to for completing the Canada Day Road Races yesterday!

“Canada Day road races! First time doing the 10k and stepping out of my 5k Canada Day comfort zone.

Felt a bit slow, but managed to pull out a 41:50 with a nice sprint at the end. Home by 10am and ready to enjoy the day!

Wanted to be a bit faster and push my personal best (40:17) but those tend to come in the fall as we wrap up the summer training. Weather was amazing, and the course was wonderful”

Congratulations to on completing the Gary Bjorklund Half in Duluth, MN, this past weekend.An amazing accomplishment!
06/26/2024

Congratulations to on completing the Gary Bjorklund Half in Duluth, MN, this past weekend.

An amazing accomplishment!

Two races into the season and two big PRs for ! Sub 19 5k unlocked 👊🏻
06/08/2024

Two races into the season and two big PRs for !

Sub 19 5k unlocked 👊🏻

Some of the rat pack crew ran the 5km race today! Congratulations to for his second place finish and new PR of 18:17!
06/08/2024

Some of the rat pack crew ran the 5km race today!

Congratulations to for his second place finish and new PR of 18:17!

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