Tuesday, July 16, 2013

FCF/CFSLU Endurance Program is here!

Foundation CrossFit Athletes,

Today is the official start of the FCF/CFSLU Endurance Program! We will meet every Tuesday and Thursday at 7:00pm at CrossFit SLU. The program will be individualized and built upon the traditional CrossFit Endurance methodology which you can see at http://www.crossfitendurance.com/

Why should you start training this way?
  • Are all your times short (400m) and long (5k+) getting faster? Still setting lifetime personal records for these and more?
  • Do you still have enough strength, stability, mobility, and power to live life and do other activities well?
  • Have you ever had a running-related injury? Are you currently suffering through one now? (Think plantar fasciitis, IT band syndrome, runners knee, shin splints, etc)
  • How much time are you putting into your endurance training? 5 hours/week? 10 hours a week? Is it a part-time job? (If it is shouldn't you be getting paid?!)
Why don't we just do the longer runs/rides/swims?

Traditional LSD (long slow distance) is solely aerobic in nature. As CrossFitters who run, we want more.

Traditional aerobic training benefits include increased cardiovascular function and better fat utilization. Drawbacks include decreased muscle mass and strength, decreased power, decreased speed, decreased anaerobic capacity, etc.

It's clear that the many drawbacks (as CrossFitters) of LSD training easily overpower the limited benefits. With CrossFit Endurance not only will you remain competent in other areas of fitness, but you can still improve and become a force within your endurance sports.

Whether you're preparing for a 5k fun run, triathlon, full or half marathon, an adventure run like the Tough Mudder, or just want to improve your overall endurance, join the program! Run with us and we'll make it more than a good fit for you. As the momentum builds, we'll bring on more instructors!

Please contact mario@foundationcrossfit.com if you have any questions/concerns. We hope to see you guys there tonight!


WOD for Tasty Tuesday 7/16


play with still rings for 15 minutes.

Can you link 18-25 elements before coming off?


every minute on the minute for 10 minutes:
3 power clean & push jerk, 85-90% of 1RM

In the remaining time, do as many HR pushups as possible.

Score is (C&J load) x (total HR pushups). Post score to whiteboard/comments/Cody.


Usually we post something about nutrition on Tuesdays. This deals with food, but the conversation is way more than that.

Watch it: the original commercial (it's funny!)

And two awesome reaction videos:

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