Welcome to Crossfit Endurance
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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.
Yes we know this is contrary to what everyone else is telling you... We aren't everyone.
The CFE Military Prescription
Videos:
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.
Nutrition:
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:
Robb Wolf dot COM!
And finally two different Zone block calculators online:
#1
Sites to see!
Nicki Violetti
A peek inside the business “black box” of CrossFit’s 4th Affiliate
V-TACH
First hand account of what happens to a life long endurance athlete
Mikes Gym...
Because Burg Rules.
Starting Strength...
Because weak people SUCK!
Still Have Questions:
FAQ's
CrossFit Radio
DC Shoes are what we CrossFit in!
Trail shoe of choice for CFE
Concept2 Rowers
Stud Pull Up Bar
input: "crossfit" as user and CFnet-09 as passcode
for discount
X Vest
Impossible 2 Possible: Adventures that Inspire and Educate
CFE Affiliates
Calendar of Events
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July 2009 |
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| 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 »
CrossFit Endurance Blog
Friday, 07.03.09: Tabata 20:10x8
3+ Hours After CrossFIt Main Site WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
Rodger from Northwest CrossFit, Rx'd Murph.. 42 and freakin rocking!
Post Distances and Speeds To comments:
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Thursday, 07.02.09: Time Trial
CrossFit Main Site Rest Day
Choose One Of The Following Sports:
Swim, Bike, Run, C2
Swim: 1000m TT
Bike: 25 Mile TT
Run: SC: 2 Mile TT, LC: 10k TT, U:15k TT
C2:5k TT
CrossFit Ocean City Md. The start, of the last WOD of the Day. Something magical about a late evening WOD.
Post Times To Comments;
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Wednesday, 07.01.09: 4 2 1 min.
3+ Hours After CrossFit Main Site WOD
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
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.
Post Distances or total Distance to Comments:
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Tuesday, 06.30.09: Rest Day
Do CrossFit Main Site WOD or Rest
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.
High Carbohydrate foods can cause Heart Attacks
Post Thoughts To Comments:
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Monday, 06.29.09: Death By 10 Meters
3+ Hours After CrossFit Main Site WOD
Choose ONE Of The Following Sports:
Swim, Bike, Run, C2
10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.
CFE Run Cert, GSX Athletics.
Post Total Rounds To Comments:
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Sunday, 06.28.09: 95% Tempo
CrossFit Main Site Rest Day
Choose One Of The Following Sports:
95% RPE for your race distance.
Swim: 8min
Bike: 20min
Run: SC: 10min. LC: 12min. U: 20min
C2: 8min
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.
Post Distances To Comments:
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Saturday, 06.27.09: Big Intervals
3 + Hours After CrossFit Main Site WOD
Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push Ups
Jocelyn Rylee from CrossFit Brio, Running through the bamboo forest on Mt. Haleakla, Maui.
Post Times To Comments:
Run and Endurance Certifcations
Okinawa, Japan, July 4th-5th 2009
Leavenworth, Ks July 18th-19th 2009
Bellevue, Wa July 18th-19th 2009
Friday, 06.26.09: Rest Day
Do CrossFit Main Site WOD or Rest
Vin Miserandino of SJP-CrossFit during the Patriot Half Ironman. Pr'd by 21min with a finishing time of 4:52.
Drenched in the Blood of Slavery
Post Thoughts To Comments:
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
Thursday, 06.25.09: 30:20x8
3+ Hours After CrossFit Main Site WOD
Choose ONE of The Following Sports:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8
John Matzner and the boys from Potomac CrossFit pushing each other though 100m sprints.
Post Distances To Comments:
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
Wednesday, 06.24.09: Weighted Hill Climb Time Trial
CrossFit Main Site Rest Day
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add aT-shirt, paracute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10
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!
Post Times To Comments:
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
Blog Archive
Recent Forum Posts
| 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 |
