I’m writing this post to address some of the questions, comments, and issues I’ve seen over the past few months that I’ve spent programming the CrossFit Endurance website. I’m going to talk about the new format/changes you are seeing as of today on the CFE page. I’m also going to post some opinions on training and other stuff. These opinions are mine and mine alone. If you want the official CrossFit Endurance stance on anything I say then you’ll have to come see me at a seminar!
I took over the programming and posting of workouts on the CFE page on October 1st. I’m also the dude responsible for the pictures and links that go up on the site so if you’ve got something you want to share with the CFE community you need to get a hold of me!
Over that time our community has grown significantly due to a couple of factors:
Number 1: CrossFit is growing in recognition and popularity and
Number 2: The CrossFit Endurance community has grow significantly with the release of Brian MacKenzie’s new book, Power Speed Endurance (affiliate link).
New people bring new questions and new confusion. This post should help clarify some of those points for the newbie and be a refresher for those that have been around a while.
Now on with the show…
Raise your hand if you’ve heard someone say “CrossFit is stupid” or “CrossFit is dangerous”. Now keep your hand up if that person has actually tried CrossFit for longer than a week. Good. Now keep your hand up if they had tried CrossFit for longer than a week at a CrossFit affiliate. Okay. Now keep your hand up if that person has tried CrossFit, for longer than a week, at a CrossFit Affiliate, under the direction of an experienced CrossFit coach. Not many hands left up eh?
So what’s your point?
The point here is this: You can do this wrong. If you aren’t following the program as designed then your CrossFit results will be sub-optimal. The most vocal people who speak out against CrossFit and CrossFit Endurance are those who have either never done it or have never done it correctly. If you need a refresher on how this stuff works check out this post.
If you’ve been to the CrossFit Endurance website at anytime since May 30th of 2011 you’ll notice that we post a Strength WOD three times per week, a CrossFit WOD on a 3 days on, 1 day off, 2 days on, 1 day off schedule, and various endurance workouts, depending on your sport, in a Short Interval, Long Interval, Tempo/Time Trial format. Unfortunately if you scroll through the comments you’ll notice that there is a lot of variation in what people are actually doing. I’m okay with this for the simple fact that you people have real lives! So what does this mean? It means that the WOD(s) that are posted each day are a guide, or a template, for how to find success using the CrossFit Endurance methodology. This template is not all inclusive! Our daily post does not state that your perform mobility work, although it is my opinion that your should. Our daily posts does not state that you perform a proper warmup or cool down, again I think you should. We also don’t tell you to be nice to others and wash your ass but again, my opinion, I think you should do both of these as well. The list of things you should be doing to optimize your training is near endless. Some things you’re just gonna have to figure out on your own. Cool?
With that being said…
We here at CrossFit Endurance feel that it would be beneficial to you (and all the new kids from here on out) to explicitly tell you that you should be performing a significant amount of skill work prior to your endurance workouts. Just like most CrossFit affiliates make you perform the Burgener Warm-Up prior to a Olympic biased WOD we want you to perform the skills and drills necessary to maintain that technique we all should be focusing on. So… What you haven’t seen posted in the past, that you will see posted from today forward, is “Skills and Drills”. Prior to each and every endurance WOD you partake in you should be spending a good 20-45 minutes going through the skills related to the WOD. You’ll be able to find these drills all over the inter-webs but I suggest you browse around the CrossFit Endurance site and check out the resources, demonstrations, FAQ, 6-week homework you received at a CFE seminar, etc. The foundation of safe, effective, efficient training is proper mechanics and proper technique. Without it you may still get by uninjured but your training will be sub-optimal.
Now let’s dispel some “Traditional Endurance Training” v. CFE myths!
We have heard over and over and over and over and over again that our program is crap because there is no way that someone can train for an endurance event without ever “going long”. The first thing I ask these naysayers is “Have you tried?” But I digress… The long slow distance (LSD) traditional training methodology works. I don’t think anyone is saying that it doesn’t. What I am saying is that it is sub-optimal. How do I know this? I know that because I’ve heard from thousands of people who did something incredibly radical, including myself. They shut their mouths, they stopped whining about how it will never work and they just gave it a shot! Gasp! Crazy huh? Some people actually just tried this stuff and saw their times drop, their injuries go away, and their overall health improve. Don’t take my word for it, look through the comments on the site and the forum.
So is it your stance that long distance runs are unnecessary?
Nope, sure isn’t. I am saying that the volume and intensity of your workouts should be decided by one single factor. Your ability to maintain technique and mechanics. Period. If you can run 100x400m repeats with perfect technique hold your interval times steady then that is probably what you should be doing, if it supports your goals.
What you will see from today forward on the CrossFit Endurance site each day are workouts posted as before, but we aren’t going to put a minimum or maximum on the total number of intervals.
Instead of seeing this: Run (TUE): 4-6 x 400m, recover 2:00, maintain efforts within 3-5 seconds
You’ll now see this: Run (TUE): Repeat 400m, recover 2:00, until form/pace deteriorates (3-5 seconds).
Your job will be to perform the endurance workout as posted (S-INT and L-INT) for as many intervals as you can before the wheels fall off. When you fail to keep your times within the given window (i.e. maintain efforts within 2-3 sec) and/or your technique breaks down then the workout, for you, is over. This could be 2 intervals, it could be 200 intervals. If you can maintain it as we teach it and post it then have at it. Your job is to focus on high quality training, not high quantity training.
Let’s wrap this up
So the key points here are:
- I post WODs daily on the site.
- I am not your mother. Which is to say: The daily post is not all inclusive. Make a better decision.
- You should be performing skill work daily and always be improving your ability to move correctly.
- We think this skill work point is important enough to post a daily reminder from today forward
- Your training is your training and all men are not created equal. How much volume should you do? As much as you can handle without breaking down.
- The CrossFit Endurance community and the CrossFit community rocks. Keep being awesome. We appreciate all of your support.
- Have something to share with the community? Get in contact with me and I’ll get it posted on the site (I always need good pictures)!
Questions or comments are encouraged! Let’s start a conversation in the comments below.
Still confused by this stuff or just looking for a coach to help you along the way? I’d be glad to help you make 2013 the year of the PR! I’m offering 10% off all coaching programs until the end of the month. Space is limited so send me a message now to lock in your spot.