ftfendurance
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Registered: 09/11/09
Posts: 137
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| | 09/11/09 at 07:43 PM | Reply with quote | #1 |
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Welcome to the first CrossFit Endurance Class at FTF.
The first day will cover topics like what CrossFit Endurance is and why it is important to add in for the CrossFitter and WHY it is important to add CrossFit in for Endurance Athletes. We will define you by athlete type as well as identify how the programming of CrossFit Endurance will work. Then, once we have discussed the importance of following the programming, for those who enroll, we will then start to video your running and work on a few drills to start working on Pose Running Form.
In this thread, I will be posting your weekly homework so you can print it up and take it with you. Also, be aware I will update you on Class times and locations on this forum as well as on the website. It will be easier for me to keep each class up to date here on the forum and set up locations and venues for each weekly class!
I look forward to seeing you in class and helping all of us become better at the endurance and stamina side of CrossFit as well as enhance those long distance athletes who want their times to improve!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 09/12/09 at 06:08 PM | Reply with quote | #2 |
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| CrossFit Endurance Homework Week 1: Perform 3x/wk Ball of Foot Hop Drills with Forward Lean Wall Drill (3x20 on each leg) Forward Lunge (Exaggerated Pulls on each leg) 2x’s through of each: 4 x 30 seconds at 94-96 cadence (if no metronome, then work with just pacing) 1 drill of choice 1 x 2 min @ 91 Cadence if you have a metronome otherwise, work on form for 2 min Then perform the following WODs for week 1: WOD 1: 3 x (2 x 400, 800) rest 1-2 min between 400’s and 800 Round 1 @ 60% Round 2 @ 70%
Round 3 @ 75% Wod 2: 5k time trial Wod 3: Perform WOD 1 again Perform Skills Drills at least 3x this week
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 09/18/09 at 02:02 PM | Reply with quote | #3 |
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SO we had an incredible turn-out for our first CrossFit Endurance class! Welcome to all of our CFE class members:
Braden McKeighan
Michelle Fox
Tim McConico
Walt Read
Mia Scafani
Michael Morris
AND from a distance:
Alethea Crespo
Please post your 5k Time trial times to the website!!! I need to keep track of all of that information and would like to start a database of workouts for each one of you! Alos, please let me know by posting on here how the homework went!!! I need constant communication with your drills to figure out how to progress you guys!!!
Thanks!
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 09/19/09 at 01:10 AM | Reply with quote | #4 |
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OK< so I had to do a discussion about the mental side of CrossFit Endurance programming. It is extremely hard to get used to.. trust me, take it from an Ironman Triathlete who used to love to run hard and long, bike for hours and make all sorts of days turn into LONG days by training harder than I had to... or should I say longer than I had to.
Well, here it is, the research states over and over again, That changes elicited by a short short bout of exercise, in particular, repeated short short (ultra short) bouts can actually increase anaerobic capacity AND enhance the aerobic capacity of the individual by mimicking the same cellular changes (mitochondrial response) as long distance training (traditional endurance training). Furthermore, it has been found that anaerobic activity done in this fashion can increase and sustain muscle mass as well as increase or sustain power, speed, strength etc. SO What I have done, is I have attached the first lecture in a zip file for you to watch. It goes over what CrossFit Endurance is all about (for those who couldn't get to the lecture) and how we are going to go about the next 8 weeks. It would be good for you to review this information a few times. I have the research articles available when you are ready for them! 
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wread
Registered: 09/18/09
Posts: 17
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| | 09/19/09 at 11:00 AM | Reply with quote | #5 |
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| So I'm still not sure I'm doing this right, but here's what's happening with me.
Drills going OK. I noticed some shin soreness after the first time and definitely noticed that I had a lot harder time with "heel kiss" on one side. My right calf just didn't want to let go and relax. But it's getting less stiff.
WODs: WOD 1 and 3 were 4x400's. 3-4 minutes between on the the first one, 2 minutes between on the third. The time trial was also essentially 4x400 (remember, my *goal* is to run a mile straight through) with a couple minutes gulping air in between. Total: 16 minutes, with just over 10 actually running. (I can't judge 60% or 75%. I seem to have one speed.)
My overall form seems OK at this point with the understanding that my legs are still adjusting to the new demands.
-Walt |
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 09/20/09 at 07:34 PM | Reply with quote | #6 |
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Running Homework Week 2:
Run Intervals: week 2: 2-3x’s per week
4 Running drills:
Ball of foot hops with forward lean 3 x 10
Wall Drill: 3 x 20 on each leg.
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each
3 x of Carioca
2x’s Through of:
4 x 1 minute repeats Holding Pose Running Form
1 x 4 minutes Trying to maintain form
WOD 1:
8 x 200m maintaining form and having no more then 2-3 sec deviation in
time. Perform the following:
Wall Drill + 2 x 200m rec 1 min between each
Carioca + 2 x 200m rec 1 min between each
Forward Lunge + 2 x 200m rec 1 min between each
Stable Arm Drill + 2 x 200m rec 1 min between each
WOD 2: Tempo Run (90% of 5k time trial pace)
20 minutes
Record Distance
WOD 3:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Do either on a treadmill at 12% grade or on a hill (maybe at Woodward Park) where you can sprint for 20 seconds)
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Braden
Registered: 09/18/09
Posts: 13
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| | 09/20/09 at 07:42 PM | Reply with quote | #7 |
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I have blisters on the bottom of my feet from today's WOD. The continuous cutting and the cotton socks were a bad combination. Thanks Erin for the information, but I wish you had brought some of those socks with you. I would have bought them all. Great info and drills Kevin. Thanks!
Kevin, I just saw this weeks work. What pace should we do for the Tabata if we were at 12% on a treadmill?
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 09/20/09 at 09:35 PM | Reply with quote | #8 |
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Hey Braden,
On the Tabata Work, a good rule of thumb is use a pace that is about 30 seconds per mile slower than your 5k time trial pace (meaning about 7-7.5 mph for you...)
I have done this workout a few times now, and blew myself off the treadmill at 8.3mph to give you a gauge! lol It's an awesome workout, and will challenge you! Remember, Completely High Intensity Fitness!!!! That's what it's all about!
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Braden
Registered: 09/18/09
Posts: 13
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| | 09/22/09 at 08:46 PM | Reply with quote | #9 |
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I did the WOD 1 for week 2. It felt good to get a speed workout. I felt pretty good throughout and I think I was keeping pretty decent POSE form, but I'm sure Kevin could pick apart the form pretty easily and make me cry. Also, I was pleasantly surprised with my pacing. I maintained between 44 and 41 seconds each round. The 44 was actually my first round. |
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 09/23/09 at 04:08 PM | Reply with quote | #10 |
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I'm looking forward to hearing how the rest of you do!!! Great Job Braden! With that in mind, how were the bottom of your feet compared to the other day??? DEATH BY 10 METERS RULES!!! lol You'll see it again,... I promise! |
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Braden
Registered: 09/18/09
Posts: 13
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| | 09/24/09 at 11:13 AM | Reply with quote | #11 |
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HOT! HOT! HOT! I ran the 20 minutes last night at a 90% rate of my 5k pace which I figured to be about a 9 minute mile. I ended up running 2 miles and 100 meters. My form felt pretty good early on, but then the heat blew me up and my form suffered.
Kevin, what time are we trying to meet this weekend and can I borrow your trainer for the bike workout?
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ftfendurance
Super Moderators
Registered: 09/11/09
Posts: 137
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| | 09/24/09 at 12:55 PM | Reply with quote | #12 |
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Hey all!
Braden, Great job on your Tempo run! Also, Mia good job with your 30 minute tempo run!!! I am looking at Sunday at 9AM if that works for everyone. I MAY have to work at the fire department that day (Possibility of me having to cover for someone that day) but if not, I will be at the gym at 9 for the endurance class!!! We have some exciting stuff coming up including Cadence work and self myo-fascial release!!! It will be a good week! Let me know about the 9 AM deal!! If not, I can always do it later in the day as well as long as I don't cover. Of course you know Saturday is the FGB fundraiser!!! we'll definitely see you there!!!
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wread
Registered: 09/18/09
Posts: 17
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| | 09/24/09 at 04:56 PM | Reply with quote | #13 |
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The drills are going OK, except I had to do 1x2 min because I was too drained. (I'm mostly doing these late in the day due to schedule.) What I've found most useful for maintaining form is thinking about the "lean". It helps me keep my feet under me and work on the pull. The pull is still my weakest thing. Probably why I don't have more "air".
WOD 1: I had to cut a little short because one shoe was rubbing a little hard. (I went and got some better socks to try out.) The pace was pretty even. Of course my "speed" is about half Braden's so adjust accordingly. 
WOD 2: I decided that since 1 mile is about 1/3 of 5K I'd run 7 minutes. (Not easy for me!) Pace about right.
WOD 3 tomorrow and another drill tonight. |
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Braden
Registered: 09/18/09
Posts: 13
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| | 09/24/09 at 10:44 PM | Reply with quote | #14 |
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12% Grade on treadmill at 7.5. First 3 I thought were very easy and I thought about speeding up. Next 3 were difficult. Last 2 almost killed me. I just couldn't suck enough air. |
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wread
Registered: 09/18/09
Posts: 17
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| | 09/25/09 at 03:33 PM | Reply with quote | #15 |
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| First time n a treadmill today. Not knowing what to expect I did the Tabata at 12%, 4 mph. Definitely could have done more. Maybe 6 mph next time. Working up. Good new experience. |
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