SEMINAR
Schedule
Each day begins at 8 a.m. and goes until 4 p.m. with a 1 hour lunch break.
Please come in comfortable clothing ready to workout. Dress weather appropriate as we
spend time outdoors.
We are honored that you have chosen to participate in the CrossFit Endurance
Seminar. CrossFit Endurance has seen substantial growth in the last year and we have
you, the CrossFit Endurance Community, to thank.
There will continue to be new things added to CrossFit Endurance as new and different
needs of athletes are identified. We encourage your active participation in all we have to
offer.
We cover the mechanical, conceptual, and theoretical foundations of CrossFit
Endurance. We video tape to determine a starting point for each athlete. We review this
as a group. We have alternating sessions demonstrating basic movements and skill
development, with presentations of the conceptual basis of CFE, and a workout to drive
home application of the materials. You are encouraged, but not required to participate in
the physical portions of the seminar. For those who may have an injury we recommend
that you participate in as many of the skill building activities as you see fit.
In preparation for the seminar you should familiarize yourself with fundamental CFE
terminology (TT,Tempo, interval etc). These are found on the website in the workout
legend, and FAQ pages.
We look forward to working with all of you.
Regards,
Brian MacKenzie, Doug Katona & The CrossFit Endurance Coaching Staff
The Innovation
Power and speed are critical components to success in the endurance world. With careful
planning, our strength and conditioning plan increases these two mainstays of performance while
decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a
more sustainable performance curve.
We focus on eliminating unnecessary volume of training while increasing intensity. Our
programming is structured, sport-specific and seamlessly integrated with Olympic lifts,
powerlifting, gymnastics movements, explosive activity and mobility-based support. Everything
we do focuses on midline stabilization and working from the inside out.
Our strength and conditioning approach for endurance athletes is unparalleled. We incorporate
the CrossFit fundamentals of being constantly varied. Repetition is the enemy and results in a
decreased ability to build fitness.
Make no doubt, our program is not easy, but we believe the journey is part of making the results
more rewarding. Our design is to maximize you as an athlete and to elevate your fitness.
Our commitment to you is that we will coach, inspire, lead and educate with care, sincerity and a
relentless motivation to finally get you where you want to go!
The Pledge
Be UnScared. If you are not getting the results you want or if you don't perform, feel or look the
way you want, allow us to provide the solution through our programming and community.
CrossFit Endurance was created by experienced athletes and coaches. We provide only the best
in proven methods.
Traditional training results in athletes being less powerful, less lean and more prone to injury,
low energy and abbreviated sport longevity. We will make you faster. We will make you leaner.
We will increase your power.
We follow the CrossFit model while adding precise training protocols for endurance. We make
you lift heavy. We make your lungs burn. But we make you happy!
Eat clean (lots of veggies, little fruit and starch, lean meats, essential fats, nuts, no grain, no
dairy, no bread, no sugar, no GMO, no refined or processed foods), train like a freak and make
every meter and every rep mean something. We don't have time to waste time; we do have time
to accelerate ability.
We welcome you to explore our website (www.crossfitendurance.com), experience our
programming, ask questions, and attend one of our detailed seminars around the world.
We encourage you to stop thinking and start doing.
We revolutionized endurance training.
TABLE OF CONTENTS
Course Materials
I. Pre Seminar Preparation
Skills & Drills
Run Drill Series with Brian MacKenzie Parts 1-6
Readings
What is Fitness?
The Basics of Pose Running Techniques
The New World Order For Endurance Training
Endurance Training
Dynamic Fluid
II. Seminar Weekend
Presenatation Slides
III. Post Seminar
6 Weeks of Run Technique (Homework)
Tempo Trainer/Seiko Metronome Running Cadence Chart
Basic Drills Sheet
Beginner Running Practices
Advanced Running Practices
Distance Sets
Strength & Recovery Set
Race Warm Up & Pacing Strategies
Running Technique Sheet
CrossFit Endurance Drills Manual
Foot Exercieses
The CrossFit Endurance Warm Up
PRE SEMINAR
Skills and Drills
Run Drill Series with Brian MacKenzie
Readings
What is Fitness?
The Basics of Pose Running Techniques
The New World Order For Endurance
Training Endurance Training
Dynamic Fluid
Below are links to the Mobility Wod Episodes posted by Kelly Starrett which
target running specific areas. Spending time doing this will help you to be
the most prepared you can be entering our seminar weekend.
Episode 77/365 Plantar Fasciitis
http://www.mobilitywod.com/2010/11/episode-77-plantar-fasciitis/
Episode 142/365 Tight IT Band and Hip Flexor Fix: Runners?
http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hipflexor-fix-runners/
Episode 194/365: Why Do You Hate Your Calfs?
http://www.mobilitywod.com/2011/03/episode-194-why-do-you-hate-yourcalfs/
Episode 249/365 Improving Hip Extension (And Internal Rotation) For
Running
http://www.mobilitywod.com/2011/05/episode-249-improving-hip-extensionand-internal-rotation-for-running/
Episode 305 Solving Problems With The Tunnel:The Foot Strike
http://www.mobilitywod.com/2011/08/episode-305-solving-problems-withthe-tunnel-the-foot-strike/
Please review the Running Drills with Brian MacKenzie series from the
CrossFit Journal. You will need a subscription to the CFJ to access the
videos.
Subscribe here:
http://journal.crossfit.com/start.tpl?version=CFJ-graphic300x150
Running Drills With Brian MacKenzie Part 1
http://journal.crossfit.com/2011/06/bmackrun1.tpl
Running Drills with Brian MacKenzie Part 2
http://journal.crossfit.com/2011/06/bmackrun2.tpl
Running Drills with Brian MacKenzie Part 3
http://journal.crossfit.com/2011/07/bmackrun3.tpl
Running Drills with Brian MacKenzie Part 4
http://journal.crossfit.com/2011/07/bmackrun4.tpl
Running Drills with Brian MacKenzie Part 5
http://journal.crossfit.com/2011/07/bmackrun5.tpl
Running Drills with Brian MacKenzie Part 6
http://journal.crossfit.com/2011/07/bmackrun6.tpl
It is not a necessity, but is recommended that you purchase the
following product and bring it to the seminar. It is needed to complete the 6 week
homework from the seminar:
http://www.amazon.com/Seiko-DM-50-Metronome-clip-style/dp/B00074B62A
October 2002
THE
IN THIS ISSUE:
CrossFit Journal
CrossFits Three Standards of Fitness
Sickness, Wellness, and Fitness as Measures of Health
Aerobics and Anaerobics
Gymnastics, Weightli!ing, and Sprinting
WHAT IS FITNESS?
Crossfits Fitness
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines
elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFits directors provide their own
definition of fitness. Thats what this issue of CrossFit Journal is about, our fitness.
Our pondering, studying, debating about, and finally defining fitness have played a formative role in CrossFits successes. The keys to
understanding the methods and achievements of CrossFit are perfectly imbedded in our view of fitness and basic exercise science.
October 2002
testimony of athletes, soldiers, cops, and others whose lives or livelihoods depend on fitness.
Total fitness, the fitness that CrossFit promotes and develops, requires
competency and training in each of these three pathways or engines.
Balancing the effects of these three pathways largely determines the
how and why of the metabolic conditioning or cardio that we do at
CrossFit.
There are three metabolic pathways that provide the energy for all human action. These metabolic engines are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.
The first, the phosphagen, dominates the highest-powered activities,
those that last less than about ten seconds. The second pathway, the
100
glycolytic, dominates moderate-powered activities, those that last
up to several minutes. The third pathway, the oxidative, dominates
low-powered activities, those that last in excess of several minutes. Heres an excellent reference for additional information: http:
50
//predator.pnb.uconn.edu/beta/virtualtemp/muscle/exercise-folder/
muscle.html
0
0
60
130
Time (seconds)
Phosphagen
Glycolytic
Oxidative
Favoring one or two to the exclusion of the others and not recognizing
the impact of excessive training in the oxidative pathway are arguably
the two most common faults in fitness training. More on that later.
Common Ground
The motivation for the three standards is simply to ensure the broadest and most general fitness possible. Our first model evaluates
our efforts against a full range of general physical adaptations, in the second the focus is on breadth and depth of performance, with
the third the measure is time, power and consequently energy systems. It should be fairly clear that the fitness that CrossFit advocates
and develops is deliberately broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life
reward this kind of fitness and, on average, punish the specialist.
2
October 2002
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Implementation
Our fitness, being CrossFit, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and
multi-modal sprinter or sprintathlete. Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and
youll be fitter than any world-class runner, gymnast, or weightlifter. Lets look at how CrossFit incorporates metabolic conditioning
(cardio), gymnastics, and weightlifting to forge the worlds fittest men and women.
October 2002
contains the seeds of the CrossFit cardio prescription. To understand the CrossFit
approach to cardio we need first to briefly cover the nature and interaction of the
three major pathways.
Of the three metabolic pathways the first two, the phosphagen and the glycolytic,
are anaerobic and the third, the oxidative, is aerobic. We neednt belabor the
biochemical significance of aerobic and anaerobic systems; suffice it to say that the
nature and interaction of anaerobic exercise and aerobic exercise is vital to understanding conditioning. Just remember that efforts at moderate to high power and
lasting less than several minutes are anaerobic and efforts at low power and lasting in
excess of several minutes are aerobic. As an example the sprints at 100, 200, 400, and
800 meters are largely anaerobic and events like 1,500 meters, the mile, 2,000 meters,
and 3,000 meters are largely aerobic.
Aerobic training benefits cardiovascular function and decreases body fat all good.
Aerobic conditioning allows us to engage in low power extended efforts efficiently
(cardio/respiratory endurance and stamina). This is critical to many sports. Athletes
engaged in sports or training where a preponderance of the training load is spent in
aerobic efforts witness decreases in muscle mass, strength, speed, and power. It is
not uncommon to find marathoners with a vertical leap of only several inches! Furthermore, aerobic activity has a pronounced tendency to decrease anaerobic capacity.
This does not bode well for most athletes or those interested in elite fitness.
Anaerobic activity also benefits cardiovascular function and decreases body
fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http:
//www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its
capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over brief time intervals. One
aspect of anaerobic conditioning that bears great consideration is that anaerobic
conditioning will not adversely affect aerobic capacity. In fact, properly structured,
anaerobic activity can be used to develop a very high level of aerobic fitness without
the muscle wasting consistent with high volumes of aerobic exercise!! The method
by which we use anaerobic efforts to develop aerobic conditioning is interval training.
Basketball, football, gymnastics, boxing, track events under one mile, soccer, swimming events under 400 meters, volleyball, wrestling, and weightlifting are all sports
that require the vast majority of training time spent in anaerobic activity. Long distance and ultra endurance running, cross country skiing, and 1500+ meter swimming
are all sports that require aerobic training at levels that produce results unacceptable
to other athletes or the individual concerned with total conditioning and optimal
health.
We strongly recommend that you attend a track meet of nationally or internationally
competitive athletes. Pay close attention to the physiques of the athletes competing
at 100, 200, 400, 800 meters, and the milers. The difference youre sure to notice is a
direct result of training at those distances.
Interval Training
The key to developing the cardiovascular system without an unacceptable loss of
strength, speed, and power is interval training. Interval training mixes bouts of work
and rest in timed intervals. Figure 3 (pg. 5) gives guidelines for interval training. We
can control the dominant metabolic pathway conditioned by varying the duration
of the work and rest interval and number of repetitions. Note that the phosphagen
pathway is the dominant pathway in intervals of 10-30 seconds of work followed
4
October 2002
by rest of 30-90 seconds (load:recovery 1:3) repeated 25-30 times. The glycolytic pathway is the
dominant pathway in intervals of 30-120 seconds
work followed by rest of 60-240 seconds (load:
recovery 1:2) repeated 10-20 times. And finally,
the oxidative pathway is the dominant pathway
in intervals of 120-300 seconds work followed
by rest of 120-300 seconds (load:recovery 1:1).
The bulk of metabolic training should be interval
training.
Figure 3.
One example of an interval that CrossFit makes regular use of is the Tabata Interval, which is 20 seconds of work followed by 10
seconds of rest repeated six to eight times (http://www.cbass.com/INTERVAL.HTM). Dr. Izumi Tabata published research that
demonstrated that this interval protocol produced remarkable increases in both anaerobic and aerobic capacity.
It is highly desirable to regularly experiment with interval patterns of varying combinations of rest, work, and repetitions.
One of the best Internet resources on interval training comes from Dr. Stephen Seiler (http://home.hia.no/~stephens/interval.htm).
This article on interval training and another on the time course of training adaptations (http://home.hia.no/~stephens/timecors.htm)
contain the seeds of CrossFits heavy reliance on interval training. The article on the time course of training adaptations explains
that there are three waves of adaptation to endurance training. The first wave is increased maximal oxygen consumption. The second
is increased lactate threshold. The third is increased efficiency. In the CrossFit concept we are interested in maximizing first wave
adaptations and procuring the second systemically through multiple modalities, including weight training, and avoiding completely
third wave adaptations. Second and third wave adaptations are highly specific to the activity in which they are developed and are
detrimental to the broad fitness that we advocate and develop. A clear understanding of this material has prompted us to advocate
regular high intensity training in as many training modalities as possible through largely anaerobic efforts and intervals while deliberately and specifically avoiding the efficiency that accompanies mastery of a single modality. It is at first ironic that this is our
interpretation of Dr. Seilers work for it was not his intention, but when our quest of optimal physical competence is viewed in light
of Dr. Seilers more specific aim of maximizing endurance performance our interpretation is powerful.
Dr. Seilers work, incidentally, makes clear the fallacy of assuming that endurance work is of greater benefit to the cardiovascular
system than higher intensity interval work. This is very important: with interval training we get all of the cardiovascular benefit of
endurance work without the attendant loss of strength, speed, and power.
Gymnastics
Our use of the term gymnastics not only includes the traditional competitive sport that weve seen on TV but all activities like
climbing, yoga, calisthenics, and dance where the aim is body control. It is within this realm of activities that we can develop extraordinary strength (especially upper body and trunk), flexibility, coordination, balance, agility, and accuracy. In fact, the traditional
gymnast has no peer in terms of development of these skills.
CrossFit uses short parallel bars, mats, still rings, pull-up and dip bars, and a climbing rope to implement our gymnastics training.
(See CrossFit Journal, September 2002, The Garage Gym for recommended equipment and vendors.)
The starting place for gymnastic competency lies with the well-known calisthenic movements: pull-ups, push-ups, dips, and rope
climb. These movements need to form the core of your upper body strength work. Set goals for achieving benchmarks like 20, 25,
and 30 pull-ups; 50, 75, and 100 push-ups; 20, 30, 40, and 50 dips; 1, 2, 3, 4, and 5 consecutive trips up the rope without any use of
5
October 2002
Walking on the hands is another fantastic tool for developing both the handstand and balance and accuracy. A football field or sidewalk is an excellent place to practice and measure your progress. You want to be able to walk 100 yards in the handstand without
falling.
Competency in the handstand readies the athlete for handstand presses. There is a family of presses that range from relatively easy,
ones that any beginning gymnast can perform to ones so difficult that only the best gymnasts competing at national levels can
perform. Their hierarchy of difficulty is bent arm/bent body (hip)/bent leg; straight arm/bent body/bent leg; straight arm/bent body/
straight leg, bent arm/straight body/straight leg, and finally the monster: straight arm/straight body/straight leg. It is not unusual to
take ten years to get these five presses!
The trunk flexion work in gymnastics is beyond anything youll see anywhere else. Even the beginning gymnastic trunk movements
cripple bodybuilders, weightlifters, and martial artists. In a future issue of CFJ (CrossFit Journal) well cover in great detail many of
the better trunk/ab exercises, but until then the basic sit-up and L hold are the staples. The L hold is nothing more than holding
your trunk straight, supported by locked arms, hands on bench, floor, or parallel bars, and hips at 90 degrees with legs straight held
out in front of you. You want to work towards a three minute hold in benchmark increments of 30 seconds 30, 60, 90, 120, 150,
and 180 seconds. When you can hold an L for three minutes all your old ab work will be silly easy.
We recommend Bob Andersons Stretching. This is a simple no nonsense approach to flexibility. The science of stretching is weakly
developed and many athletes like gymnasts who demonstrate great flexibility receive no formal instruction. Just do it. Generally,
you want to stretch in a warm-up to establish safe, effective range of motion for the ensuing activity and stretch during cool down
to improve flexibility.
Theres a lot of material to work with here. We highly recommend an adult gymnastics program if there is one in your area. Our
friends at www.drillsandskills.com have a gymnastics-conditioning page with enough material to keep you busy for years (http:
//www.drillsandskills.com/skills/cond). This is among our favorite fitness sites.
October 2002
Every workout should contain regular gymnastic/calisthenic movements that youve mastered and other elements under development. Much of the rudiments of gymnastics come only with great effort and frustration thats O.K. The return is unprecedented and
the most frustrating elements are most beneficial -long before youve developed even a modicum of competency.
Weightlifting
Weightlifting as opposed to weight lifting, two words, and weight training refers to the Olympic sport, which includes the
clean and jerk and the snatch. Olympic weightlifting, as it is often referred to, develops strength (especially in the hips), speed,
and power like no other training modality. It is little known that successful weightlifting requires substantial flexibility. Olympic
weightlifters are as flexible as any athletes.
The benefits of Olympic weightlifting dont end with strength, speed, power, and flexibility. The clean and jerk and the snatch both
develop coordination, agility, accuracy, and balance and to no small degree. Both of these lifts are as nuanced and challenging as any
movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.
The Olympic lifts are based on the deadlift, clean, squat, and jerk. These movements are
the starting point for any serious weight-training program. In fact they should serve as the
core of your resistance training throughout your life.
Why the deadlift, clean, squat, and jerk? Because these movements elicit a profound
neurodendocrine response. That is, they alter you hormonally and neurologically. The
changes that occur through these movements are essential to athletic development. Most
of the development that occurs as a result of exercise is systemic and a direct result of
hormonal and neurological changes.
Curls, lateral raises, leg extensions, leg curls, flyes and other body building movements
have no place in a serious strength and conditioning program primarily because they have
a blunted neuroendocrine response. A distinctive feature of these relatively worthless
movements is that they have no functional analog in everyday life and they work only
one joint at a time. Compare this to the deadlift, clean, squat, and jerk which are functional and multi-joint movements.
Start your weightlifting career with the deadlift, clean, squat, and jerk then introduce the
clean and jerk and snatch. There are many excellent sources for learning the deadlift,
Fit or Grotesque?
clean, squat, and jerk but for the clean and jerk and the snatch we know of only one outstanding source and that is a couple of videotapes produced by World Class Coaching
LLC (http://www.worldclasscoachingllc.com/) These tapes are not only the best instruction available anywhere they are as good as
any instructional tape weve seen on any subject. Much of the material on the tapes, both in terms of pedagogy and technical understanding, is unique to the producers. You need both tapes, The Snatch and The Clean and Jerk.
Much of the best weight training material on the Internet
is found on powerlifting sites. Powerlifting is the sport
of three lifts: the bench press, squat, and deadlift. Powerlifting is a superb start to a lifting program followed later
by the more dynamic clean and the jerk and finally the
clean & jerk and the snatch.
CrossFit
P.O. Box 2769
Aptos CA 95001
October 2002
Throwing
Our weight training program includes not only weightlifting and powerlifting but also throwing work with medicine balls. The
medicine ball work we favor provides both physical training and general movement practice. We are huge fans of the Dynamax
medicine ball (www.medicineballs.com) and the throwing exercises elaborated in the Dynamax training manual that comes with
their balls. The medicine ball drills add another potent stimulus for strength, power, speed, coordination, agility, balance, and accuracy.
There is a medicine ball game known as Hoover Ball. It is played with an eight-foot volleyball net and scored like tennis. This game
burns three times more calories than tennis and is great fun. The history and rules of Hoover Ball are available from the Internet
(http://www.hooverassoc.org/hooverballrules.htm).
Nutrition
Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. Effective
nutrition is moderate in protein, carbohydrate, and fat. Forget about the fad high carbohydrate, low fat, and low protein diet. 70%
carbohydrate, 20% protein, and 10% fat may work for your rabbit, but it wont do anything for you except increase your risk of
cancer, diabetes, and heart disease or leave you weak and sickly. Balanced macronutrient and healthy nutrition looks more like 40%
carbohydrate, 30 % protein, and 30% fat. Dr. Barry Sears Zone Diet (http://www.drsears.com/) still offers the greatest precision,
efficacy, and health benefit of any clearly defined protocol. The Zone diet does an adequate job of jointly managing issues of blood
glucose control, proper macronutrient proportion, and caloric restriction the three pillars of sound nutrition whether your concern
is athletic performance, disease prevention and longevity, or body composition. We recommend that every one read Dr. Sears book
Enter the Zone. We will cover nutrition in great detail in an upcoming issue of the CFJ.
Sport
Sport plays a wonderful role in fitness. Sport is the application of fitness in a fantastic atmosphere of competition and mastery.
Training efforts typically include relatively predictable repetitive movements and provide limited opportunity for the essential
combination of our ten general physical skills. It is, after all, the combined expression, or application, of the ten general skills that
is our motivation for their development in the first place. Sports and games like soccer, martial arts, baseball, and basketball in
contrast to our training workouts have more varied and less predictable movements. But, where sports develop and require all ten
general skills simultaneously, they do so slowly compared to our strength and conditioning regimen. Sport is better, in our view, at
expression and testing of skills than it is at developing these same
skills. Both expression and development are crucial to our fitness.
Sport in many respects more closely mimics the demands of nature
than does our training. We encourage and expect our athletes to
engage in regular sports efforts in addition to all of their strength
and conditioning work.
Integration
8
October 2002
We can create routines like this forever. In fact our archives (http:
//www.crossfit.com/misc/arc.html) contain four or five hundred
daily workouts consciously mixed and varied in this manner. Perusing them will give you an idea of how we mix and modulate our
key elements.
Weve not mentioned here our penchant for jumping, kettlebells, odd object lifting, and obstacle course work. The recurring theme
of functionality and variety clearly suggest the need and validity for their inclusion though.
Finally, strive to blur distinctions between cardio and strength training. Nature has no regard for this distinction or any other,
including our ten physical adaptations. Well use weights and plyometrics training to elicit a metabolic response and sprinting to
improve strength.
October 2002
10
October 2002
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CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 64 - December 2007
The Basics of
Pose Running Techniques
Brian MacKenzie
What is the definition of good running technique?
There isnt one. But why? These are questions that Pose
runnings founder Dr. Nicolas Romanov has asked since
1979 and that Ive been asking, well, since shin splints
entered my personal lexicon. So what is good running
style then?
There are laws that govern us all and there is no changing
the way gravity affects us. In every sport the elite all
have some things in common: they use gravity to their
advantage; they are compact in their movements; and
everything is done with almost an effortless approach.
How do elite athletes run? If you were stripped of your
shoes and asked to run barefoot on the road, would
you run the same way as you did with shoes? Why not?
Because unless you already run Pose-style, or like Haile
Gebrselassie or Michael
Johnson, you probably
run with your foot landing
in a manner that quite
destructively sends shock
waves up your legs into the
ankle, knee, and hip joints.
In most cases, your foot
will land in front of you
(photo 1). Think about this
for a second. If a car were
traveling down the street
would you stick something
in front of it to speed it
up? When an object is in
motion, if something lands Photo 1
1 of 2
CrossFit is a registered trademark of CrossFit, Inc.
2007 All rights reserved.
Photo 2
Photo 3
2 of 2
CrossFit is a registered trademark of CrossFit, Inc.
2007 All rights reserved.
CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 63 - November 2007
1 of 3
CrossFit is a registered trademark of CrossFit, Inc.
2007 All rights reserved.
2 of 3
CrossFit is a registered trademark of CrossFit, Inc.
2007 All rights reserved.
3 of 3
CrossFit is a registered trademark of CrossFit, Inc.
2007 All rights reserved.
CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 65 - January 2008
Endurance Training
Decreased Training Time & Increased Work Capacity
Brian MacKenzie
In reflecting on the CrossFit Certification seminar I
recently attended at North Santa Cruz, these words
still ring in my ears like Christmas bells: Increased
work capacity across broad time and modal domains,
increased work capacity across broad time and modal
domains, increased work capacity across broad time
and modal domains.
The same weekend as the cert, three of the athletes I
train were running the New York Marathon. They all
finished and felt as though they had not really done a
marathon, unlike many marathoners who train only
long distances for long hours. At my training business,
we start with technique with everyone we train. We
teach each of them to squat, deadlift, snatch, and jump.
It does not stop there. We look at their ability to keep
a foot underneath themselves when running and how
quickly they can pull it up off the ground as they
move forward. This is the most effective approach to
improving running that I have found, and as their speeds
and paces get more impressive, the better the athletes
get at correcting their technique in all sports as they
begin to adjust to the neurological patterns associated
with proper form.
Once we are comfortable with the technique we
Increase the work capacity. Its about power! Time to
get serious. Typically, soreness follows, which is to be
expected but often comes as a surprise to the nonweightlifting individual. I always laugh at this, because
most endurance athletes dont connect that soreness
with their other experiences. For example, when their
legs are shot at the end of a marathon, they tend to
1 of 4
CrossFit is a registered trademark of CrossFit, Inc.
2008 All rights reserved.
The course profile of the 50k that Rookie ran. (It isnt flat!) This is what most ultras look like.
Week 1
Week 2
1. CrossFit: Heavy
powerlifting/Oly movements:
squat, deadlift, clean, snatch,
and bench, <10 reps x 3-5 sets
Monday
2. CrossFit: Metcon/
gymnastics mix
Tuesday
Run 5-10k at best halfmarathon pace or faster
Wednesday
Thursday
1.CrossFit: Bodyweight/
gymnastics (Angie is good)
3 hours later:
3 + hours later:
3 + hours later:
3 hours later:
3 + hours later:
2. CrossFit
3 + hours later:
Day off
2. CrossFit
2. CrossFit
3 + hours later:
2. Run 4 x 1k at less than
best 5k pace, recovering to
120 heart rate in less than 2
minutes
1. CrossFit
3 + hours later:
2. Run 5 x 400 meters
at below best mile pace,
recovering to 120 heart rate
in less than 2 minutes
1. CrossFit
3 + hours later:
2. Run 4 x 1k at below best 5k
pace, recovering to 120 heart
rate in less than 2 minutes
1.CrossFit
3 + hours later:
CrossFit: Power:
--Hang snatch 3 x 10-20
reps at 25% of max squat
--Kettlebell swings 3 x 10
at same weight as snatch
--Push jerk 3 x 10 reps at
25% of max squat
--Box jumps 3 x 10-20
reps
Friday
CrossFit: Oly day:
clean, snatch, jerk
combos with box
jumps, burpees, etc.,
medium weight
CrossFit
Saturday
Run 15-mile trail
run, heart rate
below 160
(This is the longest
run Rookie has
ever done.)
Sunday
1. Run 5 x 1k at 10 seconds
below best 5k pace,
recovering to 120 heart
rate in less than 2 minutes
1. Run 4 x 1k at@ 10
seconds below best 5k
pace, recovering to 120
heart rate in less than 2
minutes
1. Run 4 x 1km at 10
seconds below best 5k
pace, recovering to 120
heart rate in less than 2
minutes
One-hour jog
50k race
2. CrossFit
Week 3
Same
format
but mix
it up a
bit for
CrossFit
this week
Week 4
Week 5
3 of 4
Benefits
Drawbacks
Aerobic
training
Increased
cardiovascular function
(as measured by VO2
max)
Decreased body fat
until plateau
Decreased muscle
mass
Decreased strength
Decreased power
Decreased speed
Decreased anaerobic
capacity
Anaerobic
training
Increased
cardiovascular function
Decreased body fat
Increased muscle mass
Increased strength
Increased power
Increased speed
Increased aerobic
capacity
Might require an
aerobic foundation
depending on sport
4 of 4
CrossFit is a registered trademark of CrossFit, Inc.
2008 All rights reserved.
DYNAMIC FUILD
http://www.theboxmag.com/crossfit-supplementation/dynamic-fluid/
SEMINAR WEEKEND
SEMINAR PRESENTATION SLIDES
CROSSFIT ENDURANCE
Running Mechanics & Performance
CFE Model
Volume 1 1 Technique/Skill
Intensity 2 2 Intensity
Technique/Skill 3 3 Volume
Traditional protocols simply add more time and volume to periodize ones body to
be able to race that time or distance. CFE demands attention at the technique level,
then tests the technique under stress (intensity), then develops increased stamina
through technique executed under stress with more weight, time or weight volume.
The more we use gravity to move forward, the less work has to
be done to move forward. Two of the best runners of all time who
do this flawlessly are Usain Bolt and Michael Johnson.
It is important to note that the body cannot move forward until the center
of mass passes the ball of the foot (pivotal point of support).
Each movement starts and ends in a defined position.
There is only one ideal position for intended movement (running).
The closer we get to the ideal position, the more efficient the movement
is.
Movement is a constant change from one position to another on the
timeline of movement duration.
FALL
(loss of balance movement.
Maintain stability)
PULL
(dynamic stability shifting support
from beginning to ending position)
Gravity 1
Ground reaction 2
Muscle elasticity 3
Muscle contraction 4
Gravitational Torque
Momentum/Inertia
These 6 forces are the drivers and areas for focus when
considering successful running technique. Dont believe the power
of gravity? Pick up a PVC.
1 1.Graham-Brown, 1912, 2 Cavagna & Lafortune, 1980, 3 Cavagna et al, 1964, 4 Heise et al, 1996
Position
All movement begins &
ends with a specific
position.
Requires accuracy, agility,
balance, and coordination,
therefore it is a skill.
Figure 4 is the position
from which falling begins.
Keys: Midline stable,
gymnastic/hollow set
Optimal position= one knee bent to create a figure 4 position; head position neutral;
bent support knee; quiet upper body shoulders externally rotated.
Figure 4 Position
Gravity
The strongest mechanical force among the forces in nature Anokhin
stated, all biological systems, the most essential characteristics of it,
are defined by the Universal Law of Gravity. 1
Leonardo Da Vinci was the 1st to recognize gravity as a propulsive
force, when he stated, motion is created by the destruction of balance,
that is, of equality of weight for nothing can move by itself which does
not leave its state of balance and that thing moves rapidly which is
furthest from its balance 1
Fen following extensive work on running found that his fastest runner, in
comparison to a slower runner had his centre of mass further forward
during stance (an increase in body fall) 2
F = mg x sin
mg
Much like our PVC example, our position must be solid from foot to shoulder.
Once our position is established movement is initiated by moving/allowing our
general center of mass forward. Retention of this fall and stable midline defines
our speed of movement.
Falling
3 Simple Keys:
Use gravity to help. Its
the strongest, most
natural force.
Movement is a result of
the destruction of balance.
Use torque to redirect
energy for movement.
Stride Frequency
Very similar to cycling
Minimum of 90 cadence (180 steps per minute)
is necessary for ground reaction and muscle
elasticity to work together and save muscular
effort.
Monitor with a Seiko Metronome /
www.frozenape.com (iPhone App) / Or any
metronome that will set to 90 cadence or faster.
Good runners pull the foot straight up.
Running Errors
Focus on 3 Keys
Position- retain midline stability
o
CROSSFIT ENDURANCE
Injury & Prevention
Stopping a movement
Creating leverage
Muscles Loading
Both rules are primarily about
how much we work against
gravity.
When we reduce our work
against gravity injuries are
reduced.
If we increase the amount of
work against gravity, injuries
increase.
Running Errors
Poor body position (bent at waist K)
Landing in front (braking)
Landing on heel (no elasticity)
Landing on straight leg (knee load=sheer force)
Pushing off in back (creating lever)
Foot on ground too long (prolonged contraction)
Use this slide as a cheat sheet on diagnosing running injury. All injuries are the
result of stopping a movement or creating leverage. It is vital to understand that
injury comes from a deviation from a standard.
Why
Toe landing
Toe push off
Tight calves
When our calf is over articulated it causes muscle overload and the creation of
leverage. Undue leverage without enough strength causes the muscle to tear. A
loose foot and greater muscle elasticity will prevent this injury from occurring.
Plantar Fasciitis
Cause
Why
Toe landing
Excessive push off
Tight calves or achilles
tendon
Primarily gastroc soleus
ITB Syndrome
Causes
Why
Weak muscles
o
o
Glute Medius
Vastus Medialis
In IT band
Lateral Quad
Run
IT pain is generated from the IT band rubbing back and forth across the bone on
the outside of the knee. Long term resolution must feature a lengthening of the
IT band (stretching), strengthen glutes, and myofascial release.
Causes
Why
Runners knee is caused by the shifting back and forth of the patella tendon
brought on by ground reaction force meeting tight quads and weak glute
muscles. Increased strength in the glutes and quods allow for less stress on
patella tendon.
Why
Heel striking is the primary source of lower back pain. Such pain can be
exacerbated via over rotation of the upper body. More erect posture and forward
hip position relieves ground concussions.
Treatments
Treatments may vary, but prioritizing how you go about
treatments enhances the effectiveness of the treatment. Treat
muscle stiffness first.
Find the weak muscles and strengthen them, work proper
mechanics, re-evaluate form, & progressions.
Remember, if youve injured a tissue, youve got to treat that
tissue AND solve the mechanical problem that caused that
tissue to load poorly in the first place.
www.mobilitywod.com Starrett Movement & Mobility
CROSSFIT ENDURANCE
Fueling the Endurance Athlete
Nutrition
Sport
Weightlifting
Gymnastics
Metabolic Conditioning
Nutrition
Fueling is a skill that must be practiced and perfected just like accuracy,
agility, balance and coordination. If we have to prioritize training,
recovery and nutrition, nutrition is #1, the other two can be monitored by
outside observation.
What Do We Eat?
During exercise the bodys nutrition demands change based on the duration of
event.
Shorter events draw upon glycogen stores while events over 18 hrs utilize more
fat.
Shorter events draw up pre/post hydration & nutrition more than fueling during
the race or event.
Hydration
Electrolytes
Nutrition Highlights
The body can retain about 1800-2200 calories of glycogen
when fully fueled.
During intense exercise, the body can burn 600-1500
calories per hour.
Unfortunately, we can only absorb 200-600 calories per
hour.
Based on the duration of the event, our refueling strategies
must be flexible and call upon different sources of calories.
Key = get a nutrient return for what you ingest!
Macronutrients should have high nutrient density (food is
fuel)
2-4 Hours
Glycogen is depleted (this is a clue that nutrition planning needs to happen long
before this point)
Fueling transitions from glycogen to glucose and fat
Have a target of specific fuels that work for YOU and stick to it.
Gels?
Fats (Good Fat vs Bad Fat, medium chain triglycerides )
Protein (What sources are optimal and can you handle? Chicken Breast, Whey, Casein?)
All?
Intensity is less
Fat becomes primary source of fuel
CHO must continue if you already started (the vicious cycle)
Electrolytes must be replaced 500-2000 mg per hour
12-18 Hours+
Longer efforts will feature lower heart rates allowing for the ability to
digest PRO and FAT in addition to CHO. While these are very good
guidelines, nutrition is very personal and must be tested in training under
various conditions.
The Paleo Diet for Athletes, Cordain, 2005
Hydration Highlights
For most athletes training/racing over 60 minutes at 72-76
degrees, 16-20 oz per hour is an adequate target.
To confirm targets for higher temperatures, please visit this
consumption calculator www.gssiweb.com/FluidLoss.aspx
With a 3% loss of water dehydration occurs.
Dehydration Levels
Electrolyte Highlights
Electrolyte management is vital in endurance efforts
Both under and over prescription of electrolytes can be fatal
Hyponatremia- Caused by sodium loss in blood due to under
consumption of electrolytes usually due to indulgence of water. In
extreme cases, this sodium free blood travels to the brain, permeates
brain cells, causes brain swelling and causes death.
Hypernatremia- Is caused by an elevated level of sodium in the blood.
While over consumption can be a driver of this condition, it is more
commonly associated with dehydration as the increased level of sodium
is more often caused by a lack of water ingestion.
Electrolyte Management
Electrolyte management can be very personal and can vary dramatically from
athlete to athlete.
The only way to confirm ones electrolyte needs is to perform a sweat rate test.
Alberto Salazar (one of Americas greatest marathoners) lost over 80 oz of
sweat per hour.
Electrolyte Guidelines
Electrolyte
Role
Sodium
Muscle Contraction
Nerve Transmission
150-250mg
1500-4500 mg
Chloride
45-75mg
45-75 mg
Potassium
Muscle Contraction
Nerve Transmission
Glycogen Formation
50-80mg
2500-4000mg
Muscle Relaxation
ATP Production
20-30mg
400-800mg
Bone Health
Nerve Transmission
Muscle Contraction
10-15mg
1200-1600mg
Magnesium
Calcium
Sodium is the major driver of electrolyte success, but the others must be
tended to as well. www.saltstick.com is our preferred choice as its
potency and electrolyte proportions are identical to sweat.
CROSSFIT ENDURANCE
SMR& Mobility
Consistency
- One treatment will not fix your problems. You must make it a
habit.
Supplemental treatment
-Just beating up your tissues is not enough. Dont forget to
address technique, mobility, and ROM.
Foam Roller
Lower leg (front/back)
-Hamstring (insertion)
- Quadriceps
-
- Plantar foot
- Calf
- Quadriceps
Adductors
- IT Band/lateral hip
- Hip External Rotators
- Lumbar spine
- Thoracic spine
-
- IT Band/lateral hip
- Hip External Rotators
-Lumbar spine
- 2 balls taped together
- spinal erectors
CROSSFIT ENDURANCE
CrossFit
Constantly Varied, Functional Movement at High Intensity It is broad, and
seeks use of all domains with intensity rarely below 80%
CrossFit Endurance
1st Word = CrossFit, 2nd Word = Endurance: Refers to cardio respiratory
endurance, or ones ability to maintain aerobically for desired time
CFE: brings a structured Strength and Conditioning to Sport!
CrossFit
Constantly Varied, Functional Movement at High Intensity It is broad, and
seeks use of all domains with intensity rarely below 80%
CrossFit Endurance
1st Word = CrossFit, 2nd Word = Endurance: Refers to cardio respiratory
endurance, or ones ability to maintain aerobically for desired time
CFE: brings a structured Strength and Conditioning to Sport!
Aerobic Training
Drawbacks
Benefits
Increased cardiovascular
function
Better fat utilization
Greater capillarization
Increased mitochondrial growth
Anaerobic Training
Benefits
Increased cardiovascular
function
Decreased body fat
Increased muscle mass
Increased strength
Increased power
Increased speed
Increased aerobic capacity
Greater capillarization
Increased mitochondrial growth
Drawbacks
Might require an aerobic foundation
depending on sport
Increased intensity
Skill should be understood/trained
Energy Systems
Pending the activity/sport all of the energy pathways are frequently utilized.
Traditional protocols tend to ignore phosphagen, glycolytic and lactic pathway
development.
Traditional Model
CFE Model
Volume 1 1 Technique/Skill
Intensity 2 2 Intensity
Technique/Skill 3 3 Volume
Traditional protocols simply add more time and volume to periodize ones body
to be able to race that time or distance. The roles of intensity and technique are
distant 2nd and 3rd place.
Endurance
Cardio respiratory
How long can you go aerobically for a desired amount of time?
You can build your Cardio Respiratory system with Stamina & Intervals.*
o
o
o
Endurance: the ability for one to maintain aerobically for desired amount of distance
or time. It also refers to suffering... Or ones ability to deal with pain! The breakdown
of your body in an endurance event has nothing to do with aerobic activity though.
This is a strength and conditioning issue.
Stamina: simply put is the ability to prolong a very stressful situation. It requires the
ability to use all energy systems.
"Stamina" as "gears on a car. We must develop all pathways in much the same way
a powerlifter must develop speed strength, strength speed, power, strength, etc.
In a nutshell, some people bake Thanksgiving turkeys for 3 hours, others deep
fry them for 15 minutes, but still get the same result! We do the same with
endurance athletes, high intensity achieves aerobic performance while building
anaerobic capacity. We mesh the 2 together.
*Tabata Protocol (13.8% increase in VO2 over 6 weeks)
Anaerobic Backed Up
www.zone5endurance.com
Lydiard A, Running to the Top, Meyers and Meyers Sport, 1995, pgs. 41, 78, & 105
Maffetone P, Training for Endurance; Guide for Triathletes, Runners, & Cyclists
Coyle, E. Very intense exercise-training is extremely potent and time efficient: a reminder J
Appl Physiol 98: 1983-1984, 2005
For athletes looking for both diagnostic results and real world insights, the
sources above will offer them the examples they are interested in.
CROSSFIT ENDURANCE
(Endurance) Programming
Endurance Programming
Who is the athlete?
Time trials define us. We must establish a series of time trial efforts that will define our
starting point
Athlete History (experience, bio markers, performance markers, life/schedule)
The CF/CFE training protocol can be very dangerous if simply entered into
without the proper awareness of current physical capability and skill sets.
Establishing a beginning is critical in sharing progress with the athlete as the
training protocol and goal setting steps are introduced.
Programming Content
There are 3 buckets of CF content
o
o
o
Metabolic Conditioning
Gymnastics
Weightlifting
Phosphagen
Glycolytic
Lactic
Oxidative
CrossFit
CrossFit
CrossFit
Programming Content
CrossFit Endurance Content
Running duration is from :20 to 1.5-2 hrs
Programming Content
How we Address Volume and Duration within the Context or Training?
Group Rides/Runs: they should be incorporated 3-5x a month pending the
sport and race objective. Purpose: to get race simulation and random
intervals to mimic race conditions
Longer duration/aerobic days: just as important to experience how to
default back to skill and technique
Longer duration/aerobic days are also beneficial for allowing body to adapt
to being in the saddle longer or being on your feet more
The Mental/Emotional State longer days help to acclimate your mind to
establishing a focus and acuity for demands of being out longer
The Key: there is purpose and intent to longer days and this is also a skill
to be continually developed.
Longer Days are beneficial providing they are integrated into a wellthought program with proper progressions. These days should be timed
and recorded like any other training day.
Programming Content
Tempo vs Time Trials
Tempo: a percentage of ones pace or a specific pace outlined
for a given period of time in a workout.
Example: If you can run a 5k at a 6 min mile pace and
instead of having you run hard, we have you run a 5k at 7:30
mile pace.
This is not just limited to this type of run or distance. You
could can also add tempo sections to longer runs.
Example: 10k @ 7:30 pace w/ every odd 1k @ 6:30 pace.
Time Trial: Race Pace effort for that distance/time
CF
Tueday
Wednesday
Thursday
Friday
Saturday
Sunday
CF or Rest
Skills / Drills
Week 1 1x,
Time Trial
5k
CF or off
CF or Rest
Skills / Drills
Week 2 1x,
4 miles @
80% of 5k TT
67
CF or off
Legend / Key
3 Sport Endurance
For sport 1: One Interval and One Tempo/TT WOD
Tempo vs TT depends on the programming for that week.
Rotate the sport of tempo/tt wod by week.
For sport 2+: One Short Interval and One Long Interval
WOD
The number of sports that follow each template is
determined by the number of tempo/tt wods performed
that week.
Some athletes have the ability to handle a tempo/TT wod
in more than 1 sport per week. Adjust scheduling
accordingly.
Tueday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
3 mile run
4 mile run
3 mile run
Rest
Rest
3 mile run
5 mile run
3 mile run
Rest
74
CF
Tueday
AM: Skill / Drills
week 4, 4-6 x
400m
120-90 sec rest
PM: CF
Wednesday
Thursday
Friday
CF or Rest
800m 180
120 sec rest
Skills / Drills
week 5, 3-5 x
800m 180
120 sec rest
CF or Rest
Saturday
Sunday
Skills / Drills
Week 4 1x,
time Trial
10k
Skills / Drills
Week 5 1x,
7 miles @
80% of
10k TT
75
CF or off
CF or off
Tuesday
Wednesday Thursday
Friday
Saturday
CF
25-40 mins
of sport
70% effort
Raceday
OFF
20 min easy or
80% Tabata for
sport
Sunday
CFE Strength
and Recovery
OFF
Monday
Tuesday
swim a.m.
CF p.m.
3-3-3-3-3 Back
Helen @ 70%
Squat @ 70% of effort
5x3 rep max
Wednesday
heavy lift
OFF
Thursday
Brick: run/bike
Run 800m Bike 3-5
miles @ race pace
Friday
Saturday
Sunday
Run AM
CF PM
20 mins of
each discipline
at 70% effort
Raceday
OFF
Learning to do it Faster
Examples of why training load or speed should increase
Programming is very personal and needs to be tailored to the athletes goals, athletic
background and ability to recover. Tools like http://www.mcmillanrunning.com/
mcmillanrunningcalculator.htm can be used to benchmark efforts and track progress
against predetermined goals.
Learning to do it Faster
Examples of why training load or speed should decrease
Poor technique, fatigue and inability to hit certain WOD performance are all metrics of too
much load. Good coaches will not be afraid to pull back work load to allow athletes to get
stronger. It is physically impossible to get stronger trainingwe only get stronger when
we rest (HGH is only secreted when we sleep)
This material is intended only for the use of the recipient and
is the sole property of UnScared Inc./CrossFit Endurance.
This content may not be distributed, edited or used for any
purpose other than as a resource of information provided
exclusively by UnScared Inc./CrossFit Endurance. Any and
all of this information must be presented exactly as it
appears with no edits, changes or as part of any other
presentation unless authorized by
UnScared Inc./CrossFit Endurance.
POST SEMINAR
6 Weeks of Run Technique (Homework)
Tempo Trainer/Seiko Metronome
Running Cadence Chart
Basic Drills Sheet
Beginner Running Practices
Advanced Running Practices
Distance Sets
Strength & Recovery Set
Race Warm Up & Pacing Strategies
Running Technique Sheet
CrossFit Endurance Drills Manual
Foot Exercieses
The CrossFit Endurance Warm Up
Questions??
info@crossfitendurance.com
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./
CrossFit Endurance. This content may not be distributed, edited or used for any purpose other than as a
resource of
information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information
must be
presented exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by
UnScared Inc./CrossFit Endurance.
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit Endurance. This
content may not be distributed, edited or used for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented exactly as it appears with no edits, changes
or as part of any other presentation unless authorized by UnScared Inc./CrossFit Endurance.
Cadence
90
91
92
94
95
97
99
100
101
102
105
107
109
Minimum cadence needed to receive the benefits of ground reaction force and muscle
elasticity it 90.
This material is intended only for the use of the recipient and is the sole property of UnScared
Inc./CrossFit Endurance. This content may not be distributed, edited or used for any purpose
other than as a resource of information provided exclusively by UnScared Inc./CrossFit
Endurance. Any and all of this information must be presented exactly as it appears with no edits,
changes or as part of any other presentation unless authorized by UnScared Inc./CrossFit
Endurance.
5 x 800
Progression for speed Maintaining form you want to be able to hold the fastest pace possible and
have the ability to recover and repeat. You also want the ability to hold or descend each 800, not
slow down. This can be used at the end of weekend slowed down by 10-15 sec (no closer then 2
weeks out from a race), followed by a recovery strength set. Recovery: Start w/ 3 min progress to
60sec
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./
CrossFit Endurance. This content may not be distributed, edited or used for any purpose other than as a
resource of information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this
information must be presented exactly as it appears with no edits, changes or as part of any other
presentation unless authorized by UnScared Inc./CrossFit Endurance.
Distance Sets
(instead of long slow distance)
Have the ability to hold or maintain pace. This can apply to road, trail, track, or if needed (not
recommended) treadmill. These are advanced sets and if they are set too fast they/you will not
recover and will not make the interval. These should not be used until the individual is ready to
handle! So all of the prior interval sets have been met.
2 - 3 x 2 mile
I like to do these mid week, and the same principles apply as the above stated. Also, keep in
mind your cadence and form needs to be maintained for all sets. Recovery: Start w/ 10 min
progress to 2min
2 - 4 x 5k
I like to do these on the weekend, and the same principles apply as the above stated. Also, keep
in mind your cadence and form needs to be maintained for all sets. 6-3 weeks out form a race.
Followed the next day by one of the other interval sets, and Strength & Conditioning Recovery.
Recovery: Start w/ 15 min, progress to 3-5 min
Strength and Conditioning Recovery... This can and should be done the day of
races, after long runs, or on Sundays after interval work. Restores the body back to its normal
functioning stature post race. Glute Ham Developer Sit-ups (make sure you are extending knees
aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip
extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press,
Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target
area or prescribed amount.
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit
Endurance. This content may not be distributed, edited or used for any purpose other than as a resource of
information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information must be
presented exactly as it appears with no edits, changes or as part of any other presentation unless authorized by
UnScared Inc./CrossFit Endurance.
Warm-up The basic idea of "the shorter the race, the longer the warm-up" is a good concept to
go by. If it takes you a while to get going, then a longer warm-up may be necessary for a 5 or
10K. For longer races you should look at the first few miles of your race as a continuation of
your warm- up and not start out too hot. When getting into ultra distance events the first few
miles should definitely be the warm up. There is no reason intensity in an event that is going to
take 6 plus hours should be high at the beginning of an event like these.
For 5k to 12 marathon... Start about 15-30 minutes to race time Run 5-10 minutes EZ to elevate
HR and warm muscles. Do 4-8 x 100m pick-ups. Build EZ leg speed without too much effort.
These can be done right in front of the starting line with about 5 minutes to race start. This will
keep your HR up near where it will be for the race. It will shock your system if you are standing
around for 10 minutes before the race with a little to no exertion, only to ramp it up to almost
max effort immediately.
Get your system ready to go hard by elevating exertion levels before race start so that once you
begin it isnt a shock.
Additional Tips
Try to get your mile splits on your watch. If you wear a watch that has lap times on it (HIGHLY
RECOMMENDED) you can hit splits at each mile marker. This allows you to see where you are
in terms of time. Knowing if youve been 5 seconds fast or 10 seconds slow each of the last 3
miles still gives you a parameter for actual race time (plus or minus). Remember this is an
endurance event (ENDURE!) not Fran. You will suffer the consequences of too fast a start if you
dont watch it.
Evaluating the data after the race will help you set goals and racing strategies for your next
event.
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit Endurance. This
content may not be distributed, edited or used for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented exactly as it appears with no edits, changes
or as part of any other presentation unless authorized by UnScared Inc./CrossFit Endurance.
Here is a link to a Running Pace Chart to help you figure things out: http://www.races2run.com/
Pace%20Chart%20-%20Marathon%20Sports.htm
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit Endurance. This
content may not be distributed, edited or used for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented exactly as it appears with no edits, changes
or as part of any other presentation unless authorized by UnScared Inc./CrossFit Endurance.
Date:________
This material is intended only for the use of the recipient and is the sole property of
UnScared Inc./CrossFit Endurance. This content may not be distributed, edited or used
for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented
exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by UnScared Inc./CrossFit Endurance.
3) Alternating Open Chest Plank Lunge. Repeat the steps for Plank Lunge, but
after placing your leg next to your hand bring your hands behind your head and
open up the chest like you are performing a lunge from a standing position. Focus
on pressing hips forward and keeping back leg straight.
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit
Endurance. This content may not be distributed, edited or used for any purpose other than as a resource of
information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information
must be presented exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by UnScared Inc./CrossFit Endurance.
4) Plank Lunge to Perfect Squat. Repeat the steps for Plank Lunge after placing
your right leg next to your right hand, bring your left leg next to your left hand.
Push your knees out, and perform a perfect squat from the bottom squat position.
Walk your hands out to plank and repeat.
5) Walking Downward Dog: Get into a downward dog position. Keeping your legs
as straight as possible and maintaining a lumbar curve arched (a lack of flexibility
will make this difficult), drive your heels into the ground and begin walking
forward and then backward. Focus on keeping the legs straight and heels on the
ground; tight calves and/or tight hamstrings will definitely be felt!
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit Endurance.
This content may not be distributed, edited or used for any purpose other than as a resource of information provided
exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information must be presented exactly as it
appears with no edits, changes or as part of any other presentation unless authorized by UnScared Inc./CrossFit
Endurance.
The foot exercises include lateral to BOF (Ball of Foot) ankle rotations, medial to
BOF ankle rotations, internal rotation of the feet stretch, external rotation of the
feet stretch.
This material is intended only for the use of the recipient and is the sole property of
UnScared Inc./CrossFit Endurance. This content may not be distributed, edited or used
for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented
exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by UnScared Inc./CrossFit Endurance.
This material is intended only for the use of the recipient and is the sole property of
UnScared Inc./CrossFit Endurance. This content may not be distributed, edited or used
for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented
exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by UnScared Inc./CrossFit Endurance.
Another foot exercise can be described as follows: place the right heel at the edge
of the right edge of the left foot; keeping the right leg straight and bending the left
leg, lean into the right leg as you feel the stretch pulling your right toe up if
flexibility permits. Repeat with the left side.
This material is intended only for the use of the recipient and is the sole property of
UnScared Inc./CrossFit Endurance. This content may not be distributed, edited or used
for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented
exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by UnScared Inc./CrossFit Endurance.
Next, place the right heel on top of the left foot and rock back and forth moving
from heel on the left with an active, dorsiflexed foot, to BOF on the left applying
pressure down with the right. Repeat with the other side.
Finally, staying on the BOF on your right, take your left foot and reach across as
though you are picking up marbles or pieces of string. Repeat with the left. This
will burn out the planted foot.
This material is intended only for the use of the recipient and is the sole property of
UnScared Inc./CrossFit Endurance. This content may not be distributed, edited or used
for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented
exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by UnScared Inc./CrossFit Endurance.
NOTES
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