Courtesy of Brian Mackenzie – Crossfit Endurance www.crossfitendurance.com
Why should I start training this way?
Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?
How high can you jump? Many marathoners cannot jump onto a 12 inch box.
How many push ups/pull ups/squats/etc can you do? CrossFit Endurance Training can help you do more.
Have you or are you suffering from chronic use injuries (plantar fasciatis, IT Syndrome, runners knee, etc)?
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.
Why are there no long runs/rides/swims (aerobic) training?
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 |
DRAWBACKS |
| • Increased cardiovascular function | • Decreased muscle mass |
| • Better fat utilization | • Decreased strength |
| • Decreased power | |
| • Decreased speed | |
| • Decreased anaerobic capacity | |
| • Decreased testosterone levels |
It is apparent that the many drawbacks of Long Slow Distance (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.
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 Drawbacks
– Increased Cardiovascular function — Might require an aerobic foundation depending on sport
– Decreased body fat
– Increased muscle mass
– Increased strength
– Increased power
– Increased speed
– Increased anaerobic capacity
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 SIMULATANEOUSLY 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 supposed 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 mainsite Crossfit (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 Long Slow Distance Training Addict, where should I start?
LEARN TO DO IT RIGHT, LEARN TO DO IT FASTER, LEARN TO DO IT LONGER.
LEARN TO DO IT RIGHT: 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.
Running: We teach and practice running meachnics 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 Cert
Go to a CrossFit Triathlon Cert
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 WOD at www.carolinacrossfit.org
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 of CF plus the CF Endurance WOD in the same day, one day off; two days CF plus CF Endurance, one day off; three days CF plus CF Endurance, one day off.
Work up to being able to do 4-6 work days (where you are completing a CF workout and CF Endurance workout in one day) 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.
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?
This 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.).
What does WOD mean?
Workout of the Day
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
