Crossfit Endurance 201

Friday, March 30, 2012

Potluck this Sunday!  Check out the details HERE and post what you’ll be bringing along!

Mobility:
Keg Drill, 2 minutes
Hip Mobility on Box, 2 minutes each side

Warmup:
10 PVC Dislocates
10 Overhead Squats with PVC
10 Snatch Landing with PVC, squat or split stance
10 Down and Ups with PVC
10 Hang Snatches with PVC, squat or split stance
10 Snatches with super light weight, squat or split stance

Skill/Strength:
1 Squat Snatch EMOTM for 10 minutes

Start light and increase load only if movement is quality

Workout of the Day:
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Cool Down:
Row 300 meters
50 Situps
Row 300 meters

Tough Mudder coming up in July!!

If you have attended any of Zeb’s famous Crossfit 201 lectures, you know that Crossfit is defined as Constantly Varied Functional Movement done at High Intensity (CV FM HI).  The Constantly Varied portion means you are not specializing in any one area of fitness to the detriment of others, but are increasing proficiency in all 10 skills of general fitness simultaneously (respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, accuracy).  You will be a Jack of all trades, master of none.  Your specialty is not specializing.

Constantly Varied also means you are not overtraining any particular energy system, but are developing all 4 energy pathways simultaneously.  They are the phosphagen pathway, the glycolytic pathway, the lactate pathway, and the oxidative pathway.  The phosphagen pathway is your system for very short, high power movements lasting up to 10 seconds, like a 1 rep max or 100m sprint.  The glycolytic and lactate pathways are you anaerobic systems, used in moderately powered efforts lasting less than 2 minutes, like a fast “Isabel” or 400m sprint.  The final pathway, oxidative, is your aerobic system for low power, long duration events, like “Cindy” or a 10k.  This second application of Constantly Varied based on energy systems makes sure you are increasing capacity in all time domains and power outputs. 

So what is the definition of Crossfit Endurance, and how can it possibly fit in with the CF model of broad, general fitness?  Crossfit Endurance is defined as Constantly Varied Sport Specific movement done at High Intensity (CV SS HI).  As an endurance athlete, the movement patterns specific to your sport (swim, bike, run, row, ruck, and now hash) replace the functional movements in CF.  You will be a Jack of all trades, and a master of one.  Your specialty is now endurance events.  Even though movement is now specialized, the Constant Variance in CFE’s prescription, just like in CF, still applies and is meant to balance and develop all of your energy systems.  This variance can be in the form of distance, pace, and work to rest ratios.  For example, last week at track night we ran 4x 400m repeats, focusing on holding pace, while this week we ran 8x 50m sprints with full recovery.  Each placed a different stress on the body and targeted a different energy system. 

Looking at the theoretical hierarchy for the development of an athlete, CFE is completely compatible and complementary to CF.  Nutrition is, and always will be, the base of your health and performance.  CF builds on that foundation, developing all 10 skills of general fitness and all 4 energy pathways through Strength and Conditioning, Gymnastics, and Weightlifting.  Finally, CFE is the expression and testing of your fitness in a specific Sport.

I hope this helps some people understand the purpose of track night and some of the benefits.  Next week I’ll talk about how it applies to Crossfitters vs Endurance athletes, and what each group can learn from the other.   Also, don’t forget about the next Crossfit 201 lecture, coming up this Wednesday, April 4^th!