What is your goal? Hopefully you have come up with something since I asked that question a few days ago. Today I want to talk about CrossFit (imagine that) and how we can tailor our constantly varied function movements performed at high intensity to increase our performance in a specific sport.
The Endurance Athlete:
If you’ve sent some time poking around the CrossFit Endurance site you are bound to start wondering why they program the way they do. So lets break down a day of CFE programming:
ME: Front Squat
Rest 10-15 Minutes
CFE Strength and Conditioning WOD:
7 Power Cleans
(Load for Power Cleans should be heavy enough to force the athlete to make the 7 reps steady but difficult. You should not be so heavy that you miss a bunch of reps or take extended rest between reps.)
3+ Hours before or After the CFE S&C WOD:
Choose ONE of the following sports:
Tabata: 8 Rounds of 20 Seconds on, 10 Seconds off
8 x 20:10 All Out Effort
Swim (SS Tue, 3S Mon): 8 x 20:10, pool or open water
Bike (SS Tue, 3S Wed): 8 x 20:10, if possible use stationary bike to measure wattage and hold load at 200+ watts.
Run (SS Tue): 8 x 20:10, if possible use treadmill at 12% grade, 0-30 sec slower than your 5k pace per mile.
Row (SS Tue): 8 x 20:10, if on C2 use meters or watts
Ok, so we have a lot going on here. First off lets start with the big picture: This is designed to accommodate a broad variety of endurance athletes. So this means it may not fit you and your needs, desires, and goals perfectly. If that is what you are looking for then you need to find yourself a coach who can assess your needs and develop a program specific to you. Now that we have that out of the way..
The first thing you’ll notice is a strength workout. This has been included because most endurance athletes are weak and would only benefit from at the inclusion of a strength workout. If you’re already strong then maybe you can skip this, probably not though huh? You’ll see thing like ME and DE pop up throughout the week, these are referring to ‘Max Effort’ and ‘Dynamic Effort’, you can read more about that here. I’ll have a post go up on this system as well as a few other strength programs in the future. Bottom line with this is get strong.. it will help you go faster.
Next up, after a 10-15 minute break, is the CrossFit Strength and Conditioning WOD. Thats right folks, if you aren’t doing CrossFit then you are doing CrossFit Endurance. You’ll see these WODs 4-6 times per week. What you won’t see is 4-6 long Met-cons each week, which combined with everything else will lead you right down the path of burn out and injury. Now lets move onto the sports specific stuff shall we?
Again, everything on the CrossFit Endurance site is programmed for the broadest population of athletes possible. What does that mean to you? Well it means that you will not be doing everything listed under the ‘Endurance’ section everyday! Next to each Endurance WOD we see a notation of either ‘Single Sport (SS)’ or ‘Three Sport (3S or the typical tri-athlete)’ and a day to execute each Endurance WOD. This means that you DO NOT do the SS or 3S event everyday. If you are a single sport athlete you’ll perform the Endurance WOD for your sport 2-3 times per week (which is how it will appear on the site). If you are a multi-sport (3S) athlete you will perform 4-6 Endurance WOD each week (Again, this is how it is programmed). So its fairly simple once you learn how to read the post each day and follow along.
The best part of all this is you can pull any of these individual elements out (Run/Bike/Row/Swim), execute them 2-3 times per week to supplement your normal training (for just CrossFit perhaps) and your Helen time will still drop! All without having to even think about the crazies out there that run marathons.
If you want to learn more head over here and sign up for a seminar!
Questions, thoughts, or comments to any of this are always welcomed!