Frequently Asked Questions
Why should I start training this way?
Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?
How high can you jump? (Many marathoners cannot jump onto a 12 inch box.)
How many push-ups/pull-ups/squats/etc. can you do? We can do more.
Have you, or are you, suffering from chronic-use injuries (plantar fasciatis, IT Syndrome, runners knee, etc.)?
How many hours do you train per week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)
Why are there no long runs/rides/swims (aerobic training) in this type of training?
Long runs/rides/swims fall into the category of training we term "long slow distance" (LSD) and is solely aerobic in nature.
Aerobic training has the following benefits and drawbacks:
BENEFITS DRAWBACKS
• Increased cardiovascular function • Decreased muscle mass
• Better fat utilization • Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels
It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.
How do I start?
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 repeats working up to 4-5 X 1K repeats...... Meaning you should be able to handle this workout and a CrossFit workout in one day. PROGRESSION is the key.
For Stamina (tempo and time trial) you should be working on building from about 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 trying to make 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 by progressing them, you should then be following this site 2-3 times per week for a single sport and up to 6 workouts per week for triathlon.
How do I know which course to follow?
Pick a course to follow by the total time of your race or event.
For example, when picking a course to follow for a triathlete use your total race time not the time for each split of the race.
Yes, people may follow different courses for the same distance race or event.
For example, some marathoners may follow the LC course. Some marathoners may follow the U course.
SC = Short Course (<2hrs)
LC = Long Course (2-3hrs)
U = Ultra Distance (>3hrs)
Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?
Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.
"Anaerobic Training" has the following benefits and drawbacks:
BENEFITS DRAWBACKS
• Increased cardiovascular function • Intensity can speed up overtraining
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity
Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed. As demonstrated by the graph, the systems overlap and "feed" into each other. Notice that as you are training all three anaerobic systems you are SIMULTANEOUSLY training your aerobic engine!
Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)
Since I don’t want to put a lot of muscle on for my endurance events, should I use very light weight when doing the CrossFit workouts?
NO! CrossFit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter), you will never reach the intensity necessary to provide the type of systemic stimulus we are looking for.
I am not interested in doing CrossFit. Can I do _______ Program instead? What about bicep curls standing on BOSU balls?
CrossFit IS the workout and training for this endurance program. IT IS NOT A SUPPLEMENT TO THE PROGRAM. Therefore if you are not willing to do CrossFit, you are unlikely to see the benefits from this program.
Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.
I am training 10-20+ hours a week, I don’t think I can put any more training time in, so how am I supposed to do CrossFit and this running program?
We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, this is ALL the training that is required. Therefore, change your daily workouts to the WODs from the mainsite CrossFit (and rest if it is a rest day), and then follow the CrossFit Endurance WOD for your specific training. See next answer for how to start.
I am a recovering LSD Addict, where should I start?
LEARN THE SKILL, LEARN TO UNDERSTAND INTENSITY, LEARN HOW TO HANDLE VOLUME.
SKILL: We use the run technique principles that have proven not to aide in injury and increase performance. It applies to all sports and the principles are transferable. Work on basic motor skills for your sport.
Running: We teach and practice running mechanics based on several proven methods.
If you are not running this way you are hurting yourself and hindering your performance.
Go to a Crossfit Endurance Certification
How should I start incorporating CrossFit into my workout plan? I tried CrossFit and I can’t do more than one WOD a week because I am so sore!
Start with the main site WOD at www.crossfit.com or CFE S&C wods located on the right hand side of the home page.
Take as much recovery as you need.
Shoot for one day on, one day off; then two days on, one day off; then the prescribed three days on, one day off.
Next put one day CrossFit plus the CrossFit Endurance WOD in the same day, one day off; two days CrossFit plus CrossFit Endurance, one day off; three days CrossFit plus CrossFit Endurance, one day off.
Work up to being able to do 4-6 CrossFit workouts per week. This process may take a month or more. Do not rush your body. Let it learn what you are now demanding of it. It will adapt.
Don't assume you need to do a lot of sport specific training... we have plenty of elite level athletes who CrossFit more then they train for sport. Your number one goal should be to CrossFit 4-6 times per week... 2nd goal is to have the ability to do 2-3 sport specific workouts per week. Tempo or Time Trial days should always be on a CrossFit rest day.
Take the time to learn the skills, or in some cases relearn them.
How am I going to become efficient at running if I am not running long distances?
The answer to this question has two parts – the first refers to the concept of specificity and the second is about third wave adaptations.
Specificity is the physiological theory that one must train a specific muscle/movement in order to develop strength and efficiency in that muscle movement. CrossFit avoids this to avoid third wave adaptations (see below) so as to produce athletes that are "generalists" rather than specialized in one area. By CrossFitting you will retain the generalist approach. While completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport/s.
Third wave adaptations occur through repetitive exposure to movements. It allows the body to become extremely efficient at movement. In endurance training the traditional belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).
Stamina replaces LSD or aerobic training!
What does WOD mean?
Workout Of the Day
I am in the military and I need to ruck/run in boots/carry logs long distances – should I do this in addition to the running?
No – the same principles apply. Go short, and go hard. Learn the technique, then do it fast, then you can do it long. Ruck marching long distances has more to do with muscular endurance than with cardiovascular fitness. Muscular endurance can be trained more efficiently by CrossFit than by walking for miles.
Look for an additional military oriented workout per week.
I am a barefoot runner, how should I change the running workouts?
Don’t. Your only consideration would be to ensure that some of your training volume be conducted on a training surface that reflects the surface where you wish to compete. For example, don’t run solely on grass if you expect to run a marathon on hot concrete. At the same time, you don’t have to conduct all of your training on concrete, just enough to prepare your feet.
What type of shoes should I wear?
Racing Flats or as little a shoe as possible... If you are running trails look at Inov-8, They have several models with pretty low profiles for trail shoes.
Studies demonstrate that barefoot runners are more efficient, and have a lower rate of injury in their lower limbs. A good introduction can be found at http://sportsci.org/jour/0103/mw.htm
For CROSSFIT
DC Shoes: Flat and provide enough cushion to generate force in Olympic and weightlifting movements, including having the ability to box jump, jump rope and run anything under 800m in effectively.
Why 3+hours between Wods?
We have the 3+ hour recovery time set up just for that reason, Recover! These intervals are meant to be done at high intensity. If you do the CFE WOD 10 min after the main site WOD, I can promise you that your workout will suffer for it and not be of the quality and intensity that we would like to see. I do understand that you can only do what your schedule permits, but back to back WODs will not be "As hard as you can go"!
It is a great misunderstanding to think one has the ability to perform this workout and a main site WOD back to back.
Rest days aren’t the same for CF/CFE S&C and CFE
Rest days on the 2 programs are not the same for a couple of reasons. CFE Tempo/TT days are done on a strength off day.
Pay attention to your energy levels. Schedule complete rest days as you need them based on your performance levels and energy levels.
If the main site WOD is a run wod and it is a CFE Interval run day do I do both WODs?
Choose 1 of the wods to do for the day. Choose wisely. If you do the main site 5k or 10K move the CFE interval wod to another day.
My performance seems to be not as good since changing over to this training what should I do?
The drop off is normal. There is an adaptation phase towards doing both of these WODS in a day. Keep an eye on your nutrition, if its not ON, get it dialed in! Pay attention to your energy and if you need some more rest.. Take IT!!
3-4 months is a good marker. We've seen much less and much more. You will have to judge it as to where you feel comfortable.
How should I plan my week?
First, have a plan. Second, know before you go! Plan your week out in advance. Keep the wods between rest days together. They are programmed as a group to be kept together. There is only a tempo day when there is a CF rest day. That means there are only 2 tempo/tt per week.
If you are following the WOD from the main Cross Fit site and CrossFit Endurance, it would be best to stay a day or two or a week behind. Know the days you will be resting or have the ability to do tempo/time trial work. If CrossFit has a really tough WOD and you are going to be ruined the next day it would be a good idea to completely rest or do something easy. If you are following the CFE S&C wods do the S&C wod from the day that you are doing the CFE wod from they are programmed to work together. Keep them together.
If you need to do tempo/time trial stuff on the weekends plan accordingly... Write out your week and have the ability to make minor changes if needed.
Single Sport Athletes: 4-6 CF or CFE S&C wods, 2-3 CFE wods 1-2 interval 1 tempo/TT per week.
Multi Sport Athletes: 4-6 CF or CFE S&C wods, 2 CFE wods per sport per week.
Rotate the sport that you do a tempo/TT wod for each week. Sport 1-- 1 interval 1 tempo/TT, 2nd + --sports 2 interval wods
TT/Tempo days are only on strength rest days so the focus is on that wod for that day. TT/Tempo workouts are race pace relative to the distance or time (whichever way it may be prescribed for that day) which allows you to learn/work on pacing.
When your event approaches taper 1.5 - 1 week
Taper and recovery following a race-- what should I be doing?
1) An easy run/bike up 1hr 1 week before the event... CrossFit Mon & Tues, with an easy interval session @ 80-90% of best times for those intervals. Wed, REST, Thursday, Tabata @ 80-90%, 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.
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) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
TERMINOLOGY
Time Trial = As fast as you can go/race. An all out effort for the distance. There should be nothing entertaining or fun about it... Until it is over of course, and if you are PRing it!
RPE: Rate Perceived Exertion... It is on a scale of 1 - 20. See the posted link.
INTERVALS-- You should be trying to hold the fastest pace possible.
% 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.
FOULS --when do I do them?
The fouls occur at the end of the entire workout. Not during!
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.
Weight Vests which do I use?
Use the link on the bottom of the homepage www.w8vest.com Gradually increase the amount of weight you train with. There will be an adjustment time when first adding weight to your wods.
What are the signs of overtraining?
Not sleeping, eating, mood swings, you are pushing as hard as you can and getting medicore/poor results. There are an infinite number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.
I would like more information on SMR (Self Myofascial Release)
Use the following link to Network Fitness which has demo videos and many resources on how to perform SMR www.networkfitness.com
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