ENDURANCE
Gang, welcome to CrossFit Endurance or as we like to call it CFNA Endurance! (Come up with a good name for it, win a prize)
I'll put out tidbits on twitter (CFNA_Endurance) and post to the CFNA Facebook page stuff you may find helpful/interesting along the way.
First off, know that this program is for those that want to see the basics of how to train for a 1/2 marathon, marathon, triathlon or other endurance event.
The program centers around CrossFit as the primary mode of work and fitness tool. You should do CrossFit 4-6 times per week (if that's what you've been doing). If not, talk to Ralph, he wants you to come in more often and get stronger, fitter and faster!
These CFE workouts are to be done in addition to your CF workouts at CFNA. Two running WODs per week is all you need to run a successful race and PR. Triathlon is a few more than that.
The protocol is to do these workouts 3+ hours before or after your CF workout. If you have to stack/brick/back-to-back them, no worries, thats fine. Just know that your first WOD performance will suffer slightly because you mentally know you have another workout immediately following the first and your second will be slightly off because you haven't fully recovered from the first. Now get to it!
Run about a 1/2 mile easy jog
For swimming, biking or rowing, use 4-7 minutes easy loosen up swim, bike spin or easy row
Then to prepare for a running workout, run 3 sets of 3 different CrossFit Running drills of choice with brief (100-200m) jog increasing to sprint between each.
Follow up with 3 sprints <100m. 80%, 90%, and 100%. Recover completely and begin workout.
For Swim/Bike/Row, do 3 sets of 3 different skill specific drills, follow with equivalent distance like the run but is conducive to your sport.
Finish with 3 short sprints of 80%, 90% and 100%. Recover completely and begin workout.
We (Eric W) will try to have one of these workouts each week at the track at New Albany High School or on the roads near CFNA. My job puts me on a plane quite frequently and I sometimes have little notice as to where I'll need to be and when, but I'd like to get a look at your running technique if possible and help make you a more efficient runner.
I'm happy to work with you individually and put together a season training plan if you are looking forward to a fall/winter race this year or want to develop something for 2012.
If you have questions, comments, concerns or whatever, call, text or email me at 614 893 9014 or info@cfnaendurance.com
Rowing guidlines are that you cannot come in to do a CFNA Endurance WOD if there is any rowing in the classes that day. If we don't have rowing then feel free to use the rowers during class times (not before or after). Buy us a rower and you can always use it :) We will work on having specific open times, but that entirely depends on how big the program gets. If there is rowing in only the warm up that day feel free to start your rowing endurance WOD after the class warm up has ended (basically 10 minutes after class starts).
The program is just starting so we will have updates and Eric can get everyone all the info they need.
August 22-28
RUN:
WOD 1 --
2 x 12:00 Max effort with 5:00 recovery
WOD 2--
One Mile Time Trial
SWIM:
WOD 1 -
Tabata x 2
Do a tabata with a kickboard. Record total distance covered.
Rest 3-4 minutes
Do a second tabata swimming. Record total distance
ROW:
WOD 1 --
2 x 8:00 effort with 4:00 recovery
WOD 2 --
1500m time trial
BIKE:
WOD 1 -
10 x 2:00 sprints, rest 3:00 easy spin between repeats
WOD 2 --
4 x 2km hill repeats with 5:00 recovery between repeats.
If you can't find a hill (Granville) then use more resistance on a trainer or exercise bike
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