Friday, January 11, 2013



Super Rack Stretch with Band
Overhead Band Distraction
Keg Drill
Assisted Bottom of the Squat
Over and Under Fence

Group Warmup:

With empty barbell:
5 x 1 1/4 Front Squat
5 x Hang Squat Clean
5 x Behind the neck Jerk
5 x Split Jerk

Barbell Gymnastics:

20 minutes to establish a 1RM Clean & Jerk

Notes:  If you are still working on technique work up to a heavy weight where form begins to break down.  If you are an On-Ramper use the 20 minutes to drill the positions with a light barbell.

Classic Conditioning:

For time:
15 Thrusters
20 Pullups
10 Thrusters
15 Pullups
5 Thrusters
10 Pullups

-15 minute Cap-

Advanced Conditioning:

For time:
15 Thrusters (155/105)
25 Chest to Bar Pullups
10 Thrusters
20 Chest to Bar Pullups
5 Thrusters
15 Chest to Bar Pullups

-15 minute Cap-

Cool Down:

German Stretch
Cat on Box Stretch
Sampson Stretch

The crew (Frank, Mary, Jan Bu, Badger, and Alex K) before the start of the of the New Years Race Half Marathon and 5k in Downtown LA.

In case you missed it, we are now offering track night at 5:30pm and 6:30pm on Monday and Wednesdays.  In addition to the Saturday Run Club trail run we also have a Running Specialty class this Saturday at 11am.  We will be continuing to offer more and more opportunities for you to learn  the proper mechanics of POSE running so if you have any requested times for additional Track WODs or Specialty Classes please let Diso or I know so we can set those up.  We are still trying to lock down a new permanent home track (since getting kicked out of SMC) but in the meantime I wanted to talk about the programming we follow on the PCF Endurance Training Blog.

The workouts are taken one week behind the Crossfit Endurance website.  This is done so that the weekly programming can be posted every Monday for your review and planning.  Three running workouts are posted for runners, and six workouts are posted for triathletes, two for each sport (swim, bike, run).  There has been a recent change in the way the programming is posted on the CFE website and below is a blog post explaining the new layout for all track night regulars.  If you did yesterdays running workout this will also help explain the importance of keeping the splits within +/- 5 seconds and maintaining form throughout the workout. 


Now On With The Show…

Raise your hand if you’ve heard someone say “CrossFit is stupid” or “CrossFit is dangerous”. Now keep your hand up if that person has actually tried CrossFit for longer than a week. Good. Now keep your hand up if they had tried CrossFit for longer than a week at a CrossFit affiliate. Okay. Now keep your hand up if that person has tried CrossFit, for longer than a week, at a CrossFit Affiliate, under the direction of an experienced CrossFit coach. Not many hands left up eh?


The point here is this: You can do this wrong. If you aren’t following the program as designed then your CrossFit results will be sub-optimal. The most vocal people who speak out against CrossFit and CrossFit Endurance are those who have either never done it or have never done it correctly. If you need a refresher on how this stuff works check out this post.

With That Being Said…

We here at CrossFit Endurance feel that it would be beneficial to you (and all the new kids from here on out) to explicitly tell you that you should be performing a significant amount of skill work prior to your endurance workouts. Just like most CrossFit affiliates make you perform the Burgener Warm-Up prior to a Olympic biased WOD we want you to perform the skills and drills necessary to maintain that technique we all should be focusing on. So… What you haven’t seen posted in the past, that you will see posted from today forward, is “Skills and Drills”. Prior to each and every endurance WOD you partake in you should be spending a good 20-45 minutes going through the skills related to the WOD. You’ll be able to find these drills all over the inter-webs but I suggest you browse around the CrossFit Endurance site and check out the resources, demonstrations, FAQ, 6-week homework you received at a CFE seminar, etc. The foundation of safe, effective, efficient training is proper mechanics and proper technique. Without it you may still get by uninjured but your training will be sub-optimal.

Now Let’s Dispel Some “Traditional Endurance Training” V. CFE Myths!

We have heard over and over and over and over and over again that our program is crap because there is no way that someone can train for an endurance event without ever “going long”. The first thing I ask these naysayers is “Have you tried?” But I digress… The long slow distance (LSD) traditional training methodology works. I don’t think anyone is saying that it doesn’t. What I am saying is that it is sub-optimal. How do I know this? I know that because I’ve heard from thousands of people who did something incredibly radical, including myself. They shut their mouths, they stopped whining about how it will never work and they just gave it a shot! Gasp! Crazy huh? Some people actually just tried this stuff and saw their times drop, their injuries go away, and their overall health improve. Don’t take my word for it, look through the comments on the site and the forum.


Nope, sure isn’t. I am saying that the volume and intensity of your workouts should be decided by one single factor. Your ability to maintain technique and mechanics. Period. If you can run 100x400m repeats with perfect technique hold your interval times steady then that is probably what you should be doing, if it supports your goals.

What you will see from today forward on the CrossFit Endurance site each day are workouts posted as before, but we aren’t going to put a minimum or maximum on the total number of intervals.



Your job will be to perform the endurance workout as posted (S-INT and L-INT) for as many intervals as you can before the wheels fall off. When you fail to keep your times within the given window (i.e. maintain efforts within 2-3 sec) and/or your technique breaks down then the workout, for you, is over. This could be 2 intervals, it could be 200 intervals. If you can maintain it as we teach it and post it then have at it. Your job is to focus on high quality training, not high quantity training.

Graeme setting PRs in the Snatch!  Look at that fight!

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