CrossFit Endurance

Big up to Brady for putting me on- I didn't even know this existed! It's a long read, but it addresses popular questions and, most importantly, defines why this method of training works.

from the CrossFit Endurance site:


[CrossFitEndurance.com] is to be used with the Main Site WOD as our top athletes have seen the best results from following it and this program. Follow the directions as indicated on each days WOD. If you aren't recovering and hitting times that you should hit, take a day or two off...

Recovery is why you get better, not more training!

With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Supplement single sport by only doing 2-3 workouts per week. Supplement multi-sport by doing only 2 workouts per week per sport... 1 interval, and 1 tempo, or 2 interval. Deviate from this and you will miss performance gains.

Maybe you're thinking "Well WHY would I want to train like this? It doesn't make sense!"

Well it does. From it's FAQ:

WHY SHOULD I START TRAINING THIS WAY?

1. Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?
2. How high can you jump? (Many marathoners cannot jump onto a 12 inch box).
3. How many push ups/pull ups/squats/etc can you do? We can do more.
4. Have you or are you suffering from chronic use injuries (plantar fasciitis, IT Syndrome, runners knee, etc)?
5. How many hours do you train a week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)
6. Why are there no long runs/rides/swims (aerobic) training? Answer: Long runs/rides/swims fall into the category of training we term ‘Long Slow Distance’ and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

BENEFITS
• Increased cardiovascular function
• Better fat utilization

DRAWBACKS
• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

HOW DO I START?

Our suggestion is this...

Running: Start with 8 x 200m repeats working up to 4-5 x 800m repeats.
Bike: Start with 8-10 x 1/4 mile repeats working up to 4-5 x 2k repeats.
Swimming: Start with 10 x 50m/y working up to 10 x 100m/y... Meaning you should be able to handle this workout and a CrossFit workout in one day. PROGRESSION is the key.

For Stamina (tempo and time trial) you should be working on building from about 10 minutes to 90 minutes depending on distance. You will never really need to train much further then the 90 minute mark if working hard enough.

Do not be fooled in thinking you only have to train for stamina for 10-90 minutes. If you are a triathlete trying to make the transition into this program you will need to gently progress into it. You are fragile, and this is not conventional strength and conditioning.

Once you can handle the workouts by progressing them, you then should be following this site 2-3 times per week single sport and up to 6 workouts per week for triathlon.

WHY IS THERE SO MUCH ANAEROBIC/SPRINT/SPEED WORK IF I AM GOING TO RUN/RIDE/SWIM IN A LONG ENDURANCE EVENT?

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value. ‘Anaerobic Training’ has the following benefits and drawbacks.

BENEFITS
• Increased cardiovascular function
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity

DRAWBACKS
• Might require an aerobic foundation depending on sport


Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts combined with the rest periods between efforts determines the system(s) stressed. As demonstrated by the graph, the systems overlap and ‘feed’ into each other. Notice that as you are training all three anaerobic systems you are SIMULTANEOUSLY training your aerobic engine!


Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

SINCE I DON'T WANT TO PUT A LOT OF MUSCLE ON FOR MY ENDURANCE EVENTS SHOULD I USE VERY LIGHT WEIGHT WHEN DOING THE CROSSFIT WORKOUTS?

NO! CrossFit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter), you will never reach the intensity necessary to provide the type of systemic stimulus we are looking for.

I AM NOT INTERESTED IN DOING CROSSFIT. CAN I DO ________ PROGRAM INSTEAD? WHAT ABOUT BICEP CURLS STANDING ON BOSU BALLS?

CrossFit IS the workout and training for this endurance program. IT IS NOT A SUPPLEMENT TO THE PROGRAM. Therefore if you are not willing to do CrossFit, you are unlikely to see the benefits from this program.

Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.

I AM TRAINING 10-20+ HOURS A WEEK, I DON'T THINK I CAN PUT ANYMORE TRAINING TIME IN, SO HOW AM I SUPPOSSED TO DO CROSSFIT AND THIS RUNNING PROGRAM?

We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, this is ALL the training that is required. Therefore change your daily workouts to the WODs from the CrossFit mainsite (and rest if it is a rest day), and then follow the CrossFit Endurance WOD for your specific training. See next answer for how to start.

I AM A RECOVERING LSD ADDICT. WHERE SHOULD I START?

Learn to do it RIGHT, Learn to do it FASTER, Learn to do it LONGER.

We use the run technique principles that have proven not to aide in injury and increase performance. It applies to all sports and the principles are transferable.

Work on basic motor skills for your sport. For example: Running - We teach and practice running mechanics based on several proven methods. If you are not running this way you are hurting yourself and hindering your performance.

Go to a CrossFit Running/Endurance Certification!

HOW SHOULD I START INCORPORATING CROSSFIT INTO MY WORKOUT PLAN? I TRIED CROSSFIT AND I CAN'T DO MORE THAN ONE WOD A WEEK BECAUSE I AM SO SORE!

Start with the main site WOD at http://www.crossfit.com/. Take as much recovery as you need. Shoot for one day on, one day off; then two days on, one day off; then the prescribed three days on, one day off. Next put one day CF + the CF Endurance WOD in the same day, one day off; two days CF + CF Endurance, one day off; three days CF + CF Endurance, one day off.

Work up to being able to do 4-6 CrossFit work outs per week. This process may take a month or more. Do not rush your body. Let it learn what you are now demanding of it. It will adapt.
Don't assume you need to do a lot of sport specific training. We have plenty of elite level athletes who CrossFit more then they train for sport. Your number one goal should be to CrossFit 4-6 times per week. Your second goal is to have the ability to do 2-3 sport specific workouts per week. Tempo or Time Trail days should always be on a CrossFit Rest day.

Take the time to learn the skills, or in some cases relearn them.

HOW AM I GOING TO BECOME EFFICIENT AT RUNNING IF I AM NOT RUNNING LONG DISTANCES?

The answer to this question has two parts – the first refers to the concept of Specificity and the second is about Third Wave Adaptations.

Specificity is the physiological theory that one must train a specific muscle/movement in order to develop strength and efficiency in that muscle movement. CrossFit avoids this to avoid Third Wave Adaptations (see below) so as to produce athletes that are ‘generalists’ rather than specialized in one area. By CrossFitting you will retain the generalist approach, while completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport(s).

Third Wave Adaptations occur through repetitive exposure to movements. It allows the body to become extremely efficient at movement. In endurance training the traditional belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).

Stamina replaces LSD or aerobic training!

I AM IN THE MILITARY AND I NEED TO RUCK/RUN IN BOOTS, CARRY LOGS LONG DISTANCES - SHOULD I DO THIS IN ADDITION TO THE RUNNING?

No – the same principles apply. Go short, and go hard. Learn technique, then do it fast, then you can do it long. Rucking marching long distances has more to do with muscular endurance than with cardiovascular fitness. Muscular endurance can be trained more efficiently by CrossFit than by walking for miles.

Look for an additional military oriented workout per week.

I AM A BAREFOOT RUNNER, HOW SHOULD I CHANGE THE RUNNING WORKOUTS?

Don’t. Your only consideration would be to insure that your some of your training volume be conducted on a training surface that reflects the surface where you wish to compete. For example, don’t run solely on grass if you expect to run a marathon on hot concrete. At the same time you don’t have to conduct all of your training on concrete, just enough to prepare your feet.

WHAT TYPE OF SHOES SHOULD I WEAR?

Racing Flats or as little a shoe as possible.*

Studies demonstrate that barefoot runners are more efficient, and have a lower rate of injury in their lower limbs. A good introduction can be found at http://sportsci.org/jour/0103/mw.htm

HOW SHOULD I PLAN MY WEEK?

First, have a plan. Second, know before you go! If you are following the WOD from the main CF site AND CFE it would be best to be a day or two behind. Know the days you will be resting or have the ability to do tempo/time trial work.

If CrossFit has a really tough WOD and you are going to be ruined the next day it would be a good idea to completely rest or do something easy.

If you need to do tempo/time trial stuff on the weekends plan accordingly. Write out your week and have the ability to make minor changes if needed.

WHAT ARE THE SIGNS OF OVERTRAINING?

Not sleeping, over-eating, mood swings, pushing as hard as you can and getting mediocre/poor results. There are an infinte number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.

* AB's long, overdue shoe article coming soon!

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I didn't even realize CrossFit Seattle recently wrote something about endurance training.

Check it out y'all!