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WOD:   8/20/15

2x800m sprints
rest as needed between

Complete as many rounds and reps as possible in 12 minutes of:
50 Squats
30 Push-ups
15 Pull-ups

It’s no secret that I dislike running but this has really peaked my interest in how I can get better. I listened to a great podcast from Brute Strength with Chris Hinshaw about endurance. In case you are unfamiliar with Chris. He is the endurance coach to the CrossFit stars! He athletes include Rich Froning, Jason Khalipa, Julie Foucher, and many more. He has great experience previous to CrossFit in endurance training as he won the Hawaii Ironman.

In the podcast they gave some really great knowledge bombs and talk about different types of training. The basics of being better at endurance come back to our energy systems, being able maximize your oxidative system (that is the one using oxygen to work). There are 2 parts that are important to your oxidative pathway and that is your VO2 max and your lactate threshold. When Chris is coaching athletes, his goal is to improve the ratio between VO2 max and lactate threshold because this leads to performance gains that most people leave untapped.

Most CrossFitters are very good at training for power but do not train for endurance as frequently. Training for endurance or to improve that ratio might involve running intervals at specific intensities or paces. For example if you have a 7 minute mile, then you would run at a slightly faster pace than that for 600m repeats. This will help you train the speed at which you need to run for a faster mile time. I found this podcast useful in exploring what I need to do to get better at endurance. Check out the podcast here and Chris Hinshaw’s website here.




3. Picture:

Brought to you by Jenna Robinson

Workout Courtesy of CrossFit, Inc.