GETTING STARTED

CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness, and endurance sports potential. We inspire, coach, and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve.
We focus on eliminating unnecessary volume of training while increasing intensity. Our programming is structured, sport-specific and seamlessly integrated with Olympic lifts, powerlifting, gymnastics movements, explosive activity and mobility-based support. Everything we do focuses on midline stabilization and working from the inside out.

Make no doubt, our program is not easy, but we believe the journey is part of making the results more rewarding. Our design is to maximize you as an athlete and to elevate your fitness.

Our commitment to you is that we will coach, inspire, lead, and educate with care, sincerity, and a relentless motivation to finally get you where you want to go!

How to Get Started

To ensure that all of our athletes are provided with every opportunity to succeed, we recommend beginning with the 6 week intro program from the Competitor. This issue of the Competitor can be download for free here.  Or use Brian MacKenzie's 12 week Advanced Training Program found here. Beginning with one of these 2 programs will help to transition your training to CFE.

If you currently attend CrossFit classes and are looking to incorporate Endurance Wods our suggestion is this:
Running: Start with 8 x 200m repeats working up to 4-5 x 800m repeats.
Bike: Start with 8-10 x 1/4-mile repeats working up to 4-5 x 2k repeats.
Swimming: Start with 10 x 50m/y working up to 10 x 100m/y.
Rowing: Start with 8 X 500m working up to 4-5 X 1K repeats.
Meaning you should be able to handle this workout and a CrossFit Endurance S&C workout in one day. PROGRESSION is the key.

For Stamina (tempo and time trial) you should build from 10 minutes to 90 minutes depending on the distance. You will never really need to train much further than the 90-minute mark if you are working hard enough.
Do not be fooled in thinking you only have to train for stamina for 10-90 minutes. If you are a triathlete making the transition into this program you will need to gently progress into it. You are fragile, and this is not conventional strength and conditioning.
Once you can handle the workouts, you should be following this site 2-3 times per week for a single sport, and up to 6 workouts per week for triathlon with the strength, and CrossFit Endurance S&C wods from this site.
We highly recommend following the Mobility WOD with CFE.

How Should I Plan My Week?

Progress your workouts. There is an adaptation phase towards doing all of these WODS in a day.

Strength: If you feel you would like more, have a lack of, or need more work in strength training these wods post 3 days a week.
ME: Max Effort. Usually consisting of working to a 2 rep max. If you feel you can get a 1RM PR then do so, if not, it is not necessary.

DE: Dynamic Effort. Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Think of a ball bouncing off the floor. You may choose to utilize bands, chains, boxes, boards, or whatever your little heart desires to mix it up and add to either of these. Remember ME is Max effort and DE is Dynamic and for speed!

The 3rd strength wod is ME or DE. This will vary by week.

CFE S&C:  Post 4-6 days per week.  WODs are not posted every day. Follow as close to prescription as possible. Scaling is a MUST for the intention of sticking to standards of movement. Most of these workouts are intended to be less than 10-15 min with lots of intensity (but NOT limited to these time domains). If you are weak in one of the 10 general physical skills (see the CrossFit Journal!) specific movement / exercise, time domain, focus on this until you are good at it. This means you get more involved with your programming.

Skill: If you are not warming up properly, doing skill based work for each and every element of the program or gymnastics you are not following the site as intended. Everything you do should involve technique training, warm up, and cool down based on the movements you are performing. There is more work involved here than just lacing up your shoes and running 2-3 hrs at a time.

Endurance WODS:

Single-Sport

Single-Sport (SS) endurance workouts are programmed on TUESDAY, THURSDAY, and SUNDAY. However, to provide individual flexibility, these workouts are posted each day. Athletes can change the template days as needed.

To keep the integrity of the program and maximize results, stick to the programmed template as close as possible. If you move an endurance wod move everything from that day to the new day.

Multi-Sport

Multi-Sport (3S) endurance workouts are programmed on specific days of the week (varies depending on the week) to balance volume and ensure proper recovery. To provide individual flexibility, the workouts are posted each day. Athletes can change the template as needed. If you move an endurance wod move everything from that day to the new day.
To keep the integrity of the program and maximize results, stick to the programmed template as close as possible.

The days within a week that (SS) and (3S) endurance wods are programmed is noted in parentheses:

"Sport (DAY)"

For example, "Swim (MON)" for a (3S) athlete denotes that the Swim is programmed for Monday.

For 3S workouts on the weekend, the athlete will sometimes have the option of performing an interval OR a stamina-based workout in the form of a Tempo or Time Trial effort. This option, if available is as noted:

"Sport (FRI)"

"Sport ( Tempo/TT)"

"Sport (SUN or Tempo/TT)"

A sample Multi-Sport (3S) week template may look like this:

Swim (MON)

Run (TUES)

Bike (Wed)

Thursday (OFF)[The recovery day will vary by week]

Friday: Interval [Sport will vary]

Saturday: Interval OR Tempo/TT [Sport will vary]

Sunday: Tempo/TT [Sport will vary]

Use at your own risk, and remember… Have FUN!

The rest day for the Endurance WOD will change by week.
A short and long interval may not be programmed for each sport each week depending on when the rest day occurs.
Tempo/TT are on a S&C rest day.
Tempo or TT varies by week.

Resources

There are several resources on the site to help you with your questions.

If you are looking for a CFE Team in your area visit the CFE Team List or the CFE Team Search.
If you are a military athlete visit our military section.
If you are looking for an Endurance Seminar to attend consult the seminar schedule
If you need help with a movement you may not be familiar with consult the demonstrations page
If you need help with terminology or abbreviations consult the workout legend.
If you have a general question consult the Frequently Asked Questions (FAQ)
If you are looking for technique drills, or technique videos, and resources consult the sport tech pages tab.
If you want to post a question or find out info on questions that have already been asked consult the forum.