FREQUENTLY ASKED QUESTIONS: ENDURANCE

What should I be doing for warm up?

ENDURANCE
Run:
1/2 mile easy jog
3 sets of 3 different CrossFit Endruance Running drills of choice with brief (100-200m) jog increasing to sprint between each. Follow with 3 sprints <100m. 80%, 90%, and 100%.
Recover completely and begin workout.
Run Warm Up

Swim: 500 easy swim
3 sets of 3 different CrossFit Endurance Swimming drills of choice with brief (25-50m) easy increasing to sprint between each. Follow with 3 sprints <50m 80%, 90% and 100%
Recover completely and begin workout

Cycle:
1/2 mile easy spin 3 sets of
3 different CrossFit Endurance Cycling drills of choice with brief (100-200m) spin increasing to sprint between each. Follow with 3 sprints <100m 80%, 90%, and 100%
Recover completely and begin workout

C2:
500 easy row
3 sets of 3 different rowing drills of choice. Follow with 3 sprints < 100m 80%, 90%, and 100%.
Recover completely and begin workout.
Rowing Warm Up

You are ultimately going to need to find out what works for you, but it sure helps to model some of the world’s best athletes.

If you need drill examples go to the sport tech pages linked at the top.

How do I get started?

Visit our getting started page.

Start with the 6 week program from the June Competitor. You can download for free here. This will help to transition your training to CFE. Once completed you can start with the CFE S&C wods & CrossFit strength wods on the home page of this site.

If you currently CrossFit and are adding Endurance Wods to your training visit the Getting Started page.

What does WOD mean?

Workout Of the Day

TERMINOLOGY

SS = Single Sport

3S = Three Sports / Triathlon/Multi-Sport

SI= Short Interval

LI = Long Interval

m= Meter

M = Miles

y = Yards

' = Feet

m/y = Meters or Yards

10" = 10 second rest

90” = 90 second rest

C2 = Concept 2 Rower

TT = Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time.

Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.

Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

On the Minute = Start each set at the beginning of a new minute.

On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.

Tabata 8 x 20:10= 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

% of what? Use the indicated % of your best time for the prescribed distance or time. If you do not have a time or distance for what is prescribed go set one that will be used in future wods. Keep track of times/distances/paces with dates in a log book so you can refer back to them.

Recover/Rest periods should I be doing anything?

You choose how you want to do it, but if you are going all out, you won't do much more than rest. If you want to walk, go for it. If you want to jog, go for it. If you want the most distance gained out of each interval you will rest. More does NOT = better.

No breaks on the set between rounds unless indicated. It is he/she who is proficient in all metabolic systems who will be most successful.

FOULS : when do I do them?

The fouls occur at the end of the entire workout. Not during!

What does 4-8 X 400m mean?

You will determine the number of repeats you complete taking into account the following things:

1. Your ability to maintain proper mechanics for the distance of 400 m (stay within your ability range)

2. The distance of the race or event you are training for.

You will complete 4 or 5 or 6 or 7 or 8 repeats.

What does hold within 2-3 seconds mean?

The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.

On swim wods what does on 2:30 mean?

On 2:30 means you have 2 minutes and 30 seconds to complete the distance and rest before leaving on the next repeat. You will leave every 2:30. If you are not able to complete the distance and rest enough to keep all repeats within the given range then scale the distance. Do not add to the interval.

How do I set the C2 for calories?

You can change what is on the display. Press change units when viewing any graphic display, or when viewing workout results Change pace from meters/watts to calories.

How do I Figure Out Tempo Wod Times?

Kaitlin’s Percentage Converter for Tempo Efforts

P + (P x (1 – E)) = G

P = fastest time for the distance. Convert to seconds.

E = Desired effort level in decimal form (90% = .90)

G = Goal time in seconds

Example: 90% of 10k TT Pace

So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:

2,880 + (2,880 x .10) = G

3,168 seconds= 52.8 minute 10K

Taper and recovery following a race; what should I be doing?

Single Sport Taper

Saturday, CF

Sunday, Choose 1 of the following based on your sport: 20 min swim,bike, run, or row

Monday, Rest

Tuesday, Lift Heavy 5X3 Back Squat @70% of 5X3 max

Wednesday, Helen @ 70% effort

Thursday, Choose 1 of the following based on your sport:

swim: 8X100m or 8X50m @70% effort 2 minute rest

bike: 8X 1/4 mile @ 70% effort 2 minute rest

run: 8X200 @ 70% effort 2 minute rest

row 8X 250m @70% effort 2 minute rest

Friday, Rest

Sat, Race or easy 15 min

Sun, Race. Follow any race with strength recovery as we've posted below as quickly as you can each day until you feel normal.

Unlike traditional LSD tapers, the CF/CFE oxidative pathway is not severely damaged, so 2-3 week tapers are not needed. Tapers are very personal, but this model should provide a very good model to follow. If your athlete feels any fatigue or lethargy, send them home.

Multi Sport Taper

Sat, Run a.m.

CF p.m.

Sun, Easy 1 hour spin/ride

Mon, Heavy Lift 5X3 Back squat @70% of 5X3 max

Tues, swim a.m.

CF p.m. Helen @70% effort

Wed, REST

Thursday, Brick run-bike-run 800/1.5mile/800

Friday: Rest

Saturday, Race or easy 15 min

Sun, Race. Follow any race with strength recovery as we've posted on this site as quickly as you can each day until you feel normal.

Unlike traditional LSD tapers, the CF/CFE oxidative pathway is not severely damaged, so 2-3 week tapers are not needed. Tapers are very personal, but this model should provide a very good model to follow. If your athlete feels any fatigue or lethargy, send them home.

Strength and Conditioning Recovery.

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)

Glute Ham Developer hip extensions (hamstrings and butt should burn)

Kettlebell/Dumbbell swings

Bench Press

Pull-ups

All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount 3 X 15. This is not a timed WOD.

How fast do I do the intervals?

Understanding pacing.