CrossFit Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Main Site WOD, CrossFit Football or your affiliate or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each days WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow the main site schedule for 3 on 1 off. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout... This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.
Fixing Matt's Stride, Part I...[wmv][mov]
Foot Pull Drill, CrossFit Endurance...[wmv][mov]
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Long/Slow vs Short/Fast...[wmv][mov]
Run Corrections, CrossFit Endurance...[wmv][mov]
Running Shoe Technology...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFitEndurance...[wmv][mov]
Skills & Drills, CrossFit Endurance...[wmv][mov]
Tabata Treadmill Run, CrossFit Endurance...[wmv][mov] Wheel Analogy, CrossFit Endurance. [wmv] [mov] Race, Strength & Recovery CrossFit Endurance [wmv] [mov]
Running as a Skill [wmv] [mov]
LEGEND
TT = Time Trial
M = Miles
y = yards
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
Short Course (<2hrs) = SC
Long Course (2-3hrs) = LC
Ultra Distance (>3hrs) = U
Fouls = To be done at end of workout. If you foul more then once, you get 2 min recoveries before you need to start new foul(s).
C2: Concept 2 Rower
Recover 2 min after every interval unless indicated
Official CFE Warm Up: 1/2 mile easy jog or equivalent for swim/bike. 3 sets of 3 seperate CrossFit Running drills or swim/bike drills with brief (100-200m) jog increasing to sprint between each. Follow up with 3 sprints <100m. 80%, 90%, and 100%. Recover completely and begin workout.
Rate of Percived Exertion "RPE" Scale:
15 Point RPE scale detailed : CrossFit Orangeville.
Here are some great links on the Zone;
Please see Crossfit Journal 21:
Robb Wolf's article from the Performance Menu: 42 Ways to skin the Zone:
And finally two different Zone block calculators online:
#1
First hand account of what happens to a life long endurance athlete
Because Burg Rules.
Because weak people SUCK!
Still Have Questions:

Trail shoe of choice for CFE
![]()

for discount

« |
July 2009 |
» |
| S | M | T | W | T | F | S |
|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | |||
| 5 | 6 | 7 | 8 | 9 | 10 | 11 |
| 12 | 13 | 14 | 15 | 16 | 17 | 18 |
| 19 | 20 | 21 | 22 | 23 | 24 | 25 |
| 26 | 27 | 28 | 29 | 30 | 31 | |
July 4th-5th, 2009
CrossFit Asia Run and Endurance Certification
more info »
July 18th-19th, 2009
CrossFit Results Run and Endurance Certification
more info »
July 18th-19th, 2009
Northwest CrossFit Run and Endurance certification
more info »
July 25th-26th, 2009
CrossFit Toronto Run and Endurance Certification
more info »
August 1st-2nd, 2009
CrossFit Marina Run and Endurance Certification
more info »
Rodger from Northwest CrossFit, Rx'd Murph.. 42 and freakin rocking!
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
CrossFit Ocean City Md. The start, of the last WOD of the Day. Something magical about a late evening WOD.
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Cover as much distance as possible in each of the perscribed time intervals.
Valerie Hart. Death By 10 meters, touches on each lap, Team Native Eyewear is about a month out from Primal Quest. We'll be watching you guys all the way.
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Shane Skowron, Mt. Wachusett, Princeton Ma. The VT 100 is rapidly approaching and Shane has been nailing Pr's like a mad man.. Best Wishes Shane, we know you'll crush this one.
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
CFE Run Cert, GSX Athletics.
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Run drills at CrossFit Lexington, CFE coach Max Wunderle, putting the group through one of the many drills taught at the CFE Run and Endurance Cert.
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Jocelyn Rylee from CrossFit Brio, Running through the bamboo forest on Mt. Haleakla, Maui.
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Run and Endurance Certifcations
Fort Worth, Tx June 27th-28th 2009
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
John Matzner and the boys from Potomac CrossFit pushing each other though 100m sprints.
Run and Endurance Certifcations
Fort Worth, Tx June 27th-28th 2009
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Brendon Mahoney, Xterra Marin Headlands Trail Run 21k, 1st place overall with a time of 1:42:21 ! A new record on Helen and now crushing a 21k trail race....... whats next?.. Food for thought!
Run and Endurance Certifcations
Fort Worth, Tx June 27th-28th 2009
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
| Two newbie questions by: rutgers1 Jul 2, 2009, 8:03 pm |
| CFE for age-group swimmers? by: Maria Jul 2, 2009, 10:40 am |
| How to modify Tabata with Treadmill Limitations? by: scskowron Jul 2, 2009, 8:46 am |
| CF and CFE Training Schedule Question by: stephen.searcy Jul 2, 2009, 5:54 am |
| Fish Oil by: jtrefeth Jul 1, 2009, 7:54 pm |