Pace yourself

Friday, April 6, 2012

Mobility:
2 Rounds of:
10 Wall Extensions
Reverse Plank, 20 seconds
Sampson Stretch, 20 seconds each

Classic Warmup:
15 Overhead Squats
15 GHD Situps
15 Hip Extensions
15 Pullups
15 Pushups
Sampson Stretch

Workout of the Day:
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Cool Down:
Jog 400 meters slowly
Foam Roll legs, 2 minutes each
Static Wall Extension Positions, 2 minutes

Ceiling Press

In last week’s endurance post I pointed out that the goal of Crossfit Endurance is to develop all energy pathways.   Even though the movements are restricted to swim/bike/run, this can still be achieved through constantly varied workouts done at high intensity, just like Crossfit.  This will quickly point out where your weakness is, and then allow you to develop that particular pathway.

For example, what is a Crossfit athlete known for … high power output, high work capacity.  After all, the CF definition of fitness IS increased work capacity as it’s measured by power output.  They can crush the short anaerobic pathways, but what about their overall endurance?  Most have very little stamina, very rarely daring to venture out farther than the 20-30 min time domain.

   Have you ever seen the gym on a 10k day?  Probably not, because you took a rest day.  In other words, the Crossfit athlete has a big engine, but a small gas tank.

What is an endurance athlete typically known for … the amazing ability to stay aerobic for extended periods of time.  As long as water and energy are entering the body at a decent rate, some seem to be able to go forever.  But this is only achievable up to a certain pace, or at very low power output.  They can complete an Ironman, but have trouble with a 20” box jump.  In other words, the endurance athlete has a big gas tank, but a small engine.   

Crossfit Endurance simultaneously addresses the needs of both these athletes in its programming.  For the Crossfit athlete, this means learning PACING!  I have seen it over and over again at track night.

  90% of the people who drop in cannot maintain the same 400m pace for more than 4x intervals.  They leave track night with a great workout, but they do not maintain technique, do not learn pacing, and have nothing to reference when a 400m run pops up in a wod at the gym.  For the endurance athlete, this means learning INTENSITY!   I have also seen this in and out of the gym.  I once scaled an athlete to very low weight due to strength limitations, and this athlete completed a 10 min wod unbroken.

  The scaling was my fault, but it still demonstrates the point. 

Don’t be the V8 muscle car getting 10 mpg, or the 4-cylinder Honda Civic at 30 mpg.  Try CFE and meet halfway, like the V6 Hyundai Genesis coupe at 20 mpg.  Now that car is badass.