CrossFit Endurance Club!
Fit February Reminder!
You still have time to sign up! Get your name on the whiteboard at the back of the gym and join in with friends to complete a clean month of February! And beyond!
Follow this link to read about Fit February at CrossFit Train
-----> http://crossfittrain97333.com/blog-1/2017/1/29/fit-february
WOD: 2/02/17
1 minute of Deadlifts*
1 minute of burpees
1 minute of toes-to-bars
2 minutes of Deadlifts*
2 minutes of burpees
2 minute of toes-to-bars
3 minute of Deadlifts*
3 minute of burpees
3 minute of toes-to-bars
*You choose the weight, go light and fast or go heavy!
*Score is total reps.
CrossFit Endurance Club
By Thom King
In the next week or so you are going to be seeing a group (Amber B. and I to start, but hopefully others will join) doing a different form of WOD than the other classes. This blog is an invitation for anyone and everyone to come join the CrossFit Train Endurance Club. As a supplement to the normal CrossFit classes and to help improve overall performance, we would like to start a CrossFit Endurance Club. The WODs will be longer in nature 30-50 minutes, involve lighter weights, and a lot more sweat. There will not be a coach of the group, but Derek will be providing all the programming. We are going to start by doing the club WODs 5:30am Tuesday mornings and 5:30pm Friday afternoons. The idea behind the Endurance WODs is help improve stamina and using the CrossFit concept of constant variation to train our bodies in a different domain. Here is a snippet I found from an article in The CrossFit Journal talking about CrossFit Endurance Training.
“Before delving into the programming specifics of CrossFit Endurance, it is important to revisit one of the major principles of CrossFit: constant variance. In any thoughtful programming, variance should always be present through the utilization of different energy pathways, time domains, loads, rep schemes, exercises, couplets, triplets, etc. After all, a constantly varied program is fundamental to increasing work capacity across broad time and modal domains. This principle of variance carries over into CrossFit Endurance programming as well and is just as important for the endurance athlete. However, the typical endurance athlete is not familiar with variance and spends the majority of time “going long” through training the oxidative pathway. At the same time, the typical CrossFit athlete, while likely more balanced, tends to favor shorter time domains and is predominately training the phosphagen and glycolytic pathways. For a real-world example, one need only casually observe the comments, and subsequent substitutions, on the CrossFit main site after a 5K or 10K is posted. CrossFit Endurance programming addresses the weaknesses of both groups. Our programming provides the endurance athlete with a progression of technique, intensity and then volume. It is our goal to reduce an endurance athlete’s dependence on only oxidative training by increasing broad work capacity and enhancing all 10 general physical skills through constantly varied CrossFit programming. After a foundation of CrossFit has been established, we proceed to supplement the endurance athlete’s CrossFit programming with sportspecific endurance workouts. The same is true of the CrossFit athlete. An excellent example can be found in analyzing Rob Orlando’s improvements in work capacity with specific regards to running. Utilizing CrossFit Endurance programming provided by CrossFit Endurance head coaches Jason Leydon and Brian MacKenzie, Orlando has seen his mile time drop from over 7:00 to 5:59 in his training leading up to the 2010 CrossFit Games.”
I personally think the supplementation of CrossFit Endurance into my normal CrossFit Training will make me a better CrossFitter and I hope you come check us out and get your variation on!
Don’t be like Amber, so make sure you come work on your Endurance!