THE ANATOMY OF A CROSSFIT

ENDURANCE TRAINERS SEMINAR

UNSCARED INC.
Introduction
Thanks for downloading the Anatomy of a
CrossFit Endurance Trainer Seminar. We wrote
this guide to help answer many of the common
questions we get about our seminars and to
also provide you a great recourse to answer
the question: What is CrossFit Endurance?

This guide will also serve as a reference to

help you understand the topics and information
that will be covered during a 2-Day CrossFit
Endurance Trainer Seminar.

If you would like to run faster, improve your

WOD and race times, and reduce your chances of
injury then you should keep reading

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Defining CrossFit
The CrossFit training methodology is defined
as Constantly Varied, Functional Movement,
performed at High Intensity. Now, that
sentence in itself can be broken down into
numerous parts but for the purposes of this
guide lets just say that CrossFit is a core
strength and conditioning program designed to
enhance your General Physical Preparedness.
Which means that by doing CrossFit you may be
able to get very fit, but youll never be good
at one specific sport.

This is where CrossFit Endurance comes in...

The first word in CrossFit Endurance is
CrossFit! So, we have found that putting our
endurance athletes through a CrossFit program,
increasing their general physical preparedness
(Fitness) has had a positive impact on not
only their health, but also their race times.

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But you just said CrossFit wont make me great
at any specific sport!
That is correct, by definition CrossFit is for
the generalist. However, it has been proven to
be very effective at improving individuals in
10 specific areas:
10 General Physical Skills:
1.) Cardio Respiratory Endurance
2.) Stamina
3.) Strength
4.) Flexibility
5.) Power
6.) Speed
7.) Coordination
8.) Agility
9.) Balance
10.) Accuracy
By improving any athlete across these 10
domains we are able to create a level of
general fitness unmatched by any other program
that currently exists. We can then apply that
fitness to your sports specific program.

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The CrossFit Endurance Model
The goal of the CrossFit Endurance model is
to: 1) Allow you to maintain a higher quality
of life by cutting down on the hours spent
training under traditional endurance training
plans; and 2) to improve your performance in
endurance sports by focusing on technique,
intensity, and then volume. Thus reducing the
number and duration of your long, steady state
aerobic workouts, and focusing on developing
you throughout the 10 general physical skills.

We have seen time and time again that

improving ones movement efficiency and overall
fitness leads to a greatly reduced prevalence
of injuries and better race times.

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The CrossFit Endurance Trainer Seminar
The purpose of this specialty seminar is to
teach the coach or motivated athlete how to
teach, see, and correct running mechanics in
his or her athlete population.

Day 1:
Like many specialty seminars in the CrossFit
community the first day consists of a mix of
lectures and practical application. The
morning starts off with a warm up and a series
of short (<400m) runs in order for the coach
leading the seminar to obtain a before video
of your personal running technique.

The morning will then move into a lecture

about running mechanics in order to teach you
the core concepts behind efficient running.
After this lecture youll move straight into
drills, applying the mechanics just learned
and building your tool set of techniques to

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coach proper running mechanics to your
athletes.

The next lecture is all about common running

injuries and injury prevention. Proper
movement leads to a reduction in injuries go
figure. Well drill down into common problems,
their likely cause, and how to address them at
the athlete/coach level. Well also talk about
when an athlete should be sent away for
medical evaluation.

Skills & drills is next, youll be up and

moving again in order to help solidify the
core set of drills that youd use to improve
your technique and the technique of others.
Once everyone has a solid understanding of
what is going on when they run youll head
back inside the gym for Video Analysis.

The purpose of the Video Analysis portion of

the seminar is twofold: 1) To show you where

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you need improvement in your running mechanics
as well as identify any deviations that may be
causing pain or injuries; 2) to help you
develop your ability to see the movement so
youll be able to coach more effectively.

The afternoon will kick off with a discussion

on nutrition and, more importantly, fueling
during the race. This lecture is less about
how to eat everyday (although some of that is
covered) and more about managing nutrition,
hydration, and electrolytes before, during,
and after your race.

Practical application is up next, youll

continue to review and learn more drills &
skills you can use to improve the running
technique of everyone around you! This drills
session will also serve as a warm up for the
end of the day workout (Its a secret, dont
ask!).

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Everything we do in the seminar has a purpose
and the workout is no exception. The purpose
of the workout is to help reinforce the new
running mechanics you have been learning all
day. The CrossFit Endurance model focuses on:
1) Mechanics/Technique 2) Intensity 3) Volume.
This workout is to demonstrate how quickly a
bit of intensity will destroy your ability to
maintain proper technique.

Day 2:
Well kick off day 2 with a quick introduction
to recovery, mobility, and self-myofacial
release and roll (pun intended) into 60-90
minutes of dedicated mobility work using
lacrosse balls, Yoga Tune Up balls, and a
number of other fun implements from around the
gym. This will likely be the longest you ever
spent in one sitting working on mobility and
your body will thank you afterwards!

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Day 2 will be spent developing you as a coach
(as well as continuing to improve your own
running). The first lecture is Training the
Endurance Athlete and well talk about the
theory behind CrossFit Endurance, how our
model works, and how we can apply it to the
athletes in our gym. After this well get you
moving again with more skills & drills where
youll have an opportunity to be paired up
with a fellow student and youll begin to
develop your ability to teach, see, and
correct the movement.

Following this coaching / skills & drills

session well dive into CrossFit Endurance
Programming, a topic we could probably spend
the rest of the day on During this time well
layout the basic structure we use to program
for our athletes be they runners, multi-sport,
or military athletes. Well cover how the
workouts on the website are programmed each
day as well as how to progress an athlete

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through the program (i.e. When to add more
volume and when to reduce). At the end of this
lecture youll be assigned homework to
complete over lunch where youll program a
weeks worth of workouts for your typical
endurance athlete.

The afternoon will kick off with a handful of

students presenting their endurance programs
to the class for feedback and improvement. The
purpose of this is to help solidify some of
the core concepts we talked about during the
programming lecture so youll have the
confidence to start a program on your own when
you get back to your gym.

Following the presentations youll have the

chance to coach a new athlete through the
skills & drills you have learned during the
weekend, continue to work on your own
technique, and continue to develop your
ability to teach, see, and correct faulty

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movement patterns.

Following this well shoot your After video

and then review each person in front of the
class in order to see what improvements were
made from day 1 as well as give everyone an
idea of what they will need to continue to
focus on going forward.

This final video review will wrap up day 2

leaving only administration and certificate
handouts next!

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Post Seminar
As you can see there is a lot of work packed
into two days of training. Although we always
see some improvement from your first video to
your last video we by no means can completely
fix your running mechanics in a weekend.
Knowing this, each participant will receive 6
weeks of homework to be competed after the
seminar. During this 6-Weeks youll continue
to drill and apply the mechanics you were
taught in order to take your running skills to
the next level and really turn you into a
faster, injury free runner.

Much like any CrossFit or CrossFit Specialty

seminar we highly recommend you take this new
knowledge back to your local community and
start building your experience. Great coaches
are not made in the classroom and the piece of
paper you receive for completing a course of
study (be it a weekend or a 2 year Masters

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program) isnt worth much if you dont have
the ability to apply that knowledge to
positively impact the athletes you are
training.

Get out there and teach!

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Wrapping Up
Why should you attend a CrossFit Endurance
seminar?

The most basic functional movement

Running sucks, but it doesnt have to. An
athlete who is not skilled at running is
missing a large piece of the equation. As
weve seen during the CrossFit Games running
can make or break the best athletes. Running
is a skill as much as any other movement we
perform in the CrossFit gym. A complete
athlete should seek to be skilled in all human
movement.

No matter if your athletes want to improve

their CrossFit WOD times, run their first 5k,
crush their next marathon, or just not hurt
when they run, this seminar can give you the
tools to be the best coach you can be.

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Growing your business
209,585 people registered for the CrossFit
Open in 2014 and there are 10,000+ affiliates
in the world, which is an average of only 21
people per affiliate. Although many
CrossFitter love to compete they arent doing
it for the glory of competition. Compared to
the endurance community the CrossFit community
is still tiny. How can you help change that
while improving your business as well?

In 2013 over 541,000 people completed a

marathon and almost 2,000,000 people completed
a half marathon. The vast majority of these
people follow a random training plan that was
found on the Internet.

This is an incredible business opportunity for

a CrossFit affiliate to take advantage of. By
offering an endurance program at your gym you
can tap into a community of MILLIONS who need

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your help.

Millions of people who participate in some

sort of endurance event each year and, on
average, 85% of them report some sort of
running related injury Your endurance program
could change that.

Although Ive only listed two endurance events

above you also cant forget the 5k, 10k, Tough
Mudder, Spartan Race, and many others that are
popping up around the world.

Our seminar can have an incredibly positive

impact on your business allowing you to
attract and retain hundreds of new members. We
just had a student who landed two new
endurance clients the day after attending our
seminar! Talk about return on investment.

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Conclusion
Hopefully you found this guide useful is
explaining the value we strive to provide to
every single one of our student who attend. If
youre ready to improve your running, improve
your coaching, and improve your business then
Sign Up for a seminar now by clicking the link
below.

Sign Up For A Seminar Near Me Now

Happy Training,
PJ Newton
Director of Training / Head Coach
CrossFit Endurance

p.s. Weve also got some pretty sweet bonuses

we are giving out after the seminar If you
want to know what they are youve got to
attend! Dont miss out, Click Here to find a
seminar near you!

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