HEAT

CrossFit Muskoka Endurance WOD   08/03/10

Ok, it's been awhile… sorry to disappoint all three of you who read this. ; )

"Endura-Burpee's"

Swim, Run, Row or Cycle the prescribed distance performing 3 Burpee's at the top of each minute until done.

Swim – 1/2 mi. (800m)

Run -  1 mi.

Row – 2 mi.

Cycle – 4 mi.

Modalities – Swimming, Running (POSE of course!), Rowing or Cycling

Gear  -  Chainsaw + Lake or $23 mil. pool, indoor track or icy roads, C2 Rower, Something with 2 wheels (Airdyne if you're really sick)

Duration – ???… it's on you…

Implementation – Pick a modality (yes, you only pick one… you won't ask that question the second time around..).

Start a stopwatch and do 3 burpees. Fill the remainder of the current minute with as much distance as possible in your chosen modality.

When the clock comes to the top of the minute, do 3 more burpees then fill the rest of the minute with distance in your modality. Repeat until distance is completed.

Goal - Finish the distance as quickly as possible… the faster you go, the fewer burpees you need to do! 

Notes –  Burpee standards are as follows;

- Start standing completely upright

- Bend/squat down and place hands on ground

- Shoot feet out to 'plank' position

- Do a REAL pushup… chest to deck, arms straight on top.. no 'teepeeing' or sagging down! Yes, going to the knees is acceptable if required to maintain range of motion (this means you too guys.. do it right!)

- bring feet back in underneath you

- jump up off ground, completely open hips and clap directly overhead

- yelling YAY BURPEE's! on the top is optional but encouraged.. ; )

Good mechanics/technique don't just prevent injury, they make you more efficient and faster. Three of these modalities – swimming, running and rowing – are EXTREMELY technical. If you don't treat these things as a SKILL, your times will suck at best… you training days are numbered at worst. Find someone who understands that these are skills and who is able to teach you to move efficiently and effectively.

Strategy – The quicker you get done your distance, the sooner the Burpees stop…. Git r' done! The sooner you realize that intensity (as in high) is where it's at (as opposed to volume) the quicker your fitness/sporting goals will be yours!

Benchmarks – How close to your 'standard' time can you get, despite those atrocious Burpees?

Have fun – get some… go again!

Coach D.

CrossFit Muskoka Endurance WOD  25/01/10

"Death by 10m"

Modality – Running

Gear  -  Two cones or markers approximately 6″-10″ high (dumbbells, rocks, snowballs, boots, ?)

Duration – Likely less than 20 minutes… or maybe not…

Setup - Place two cones or markers (relatively short, 6 – 10″ high) EXACTLY 10 metre's (or 32.8 ft) apart.

Implementation – With a clock/stopwatch running, travel 10m on min. 1, 20m on min. 2, 30m on min. 3 etc, etc. You are effectively running back and forth between the markers, adding a 10m length every minute.

Goal - To reach the highest number of minutes possible while completing the prescribed number of metres.

Notes – You must touch the cone or marker at the end of each travel MINUS the last travel of the round, where simply 'crossing the line' (going past the cone) is acceptable.

          - This starts out pretty slow… but proceed with caution! Around minute 5, it starts to get interesting….

          – This works much better with a coach/partner counting lengths and keeping track of the time..  you       WILL be in a state of oxygen deprivation – counting gets hard!

          – Partial 'rounds' do not count. If you do not/can not finish the current distance, the workout is over. Your

            score is the minute number of the last round COMPLETED.

Strategy – We've seen two distinct strategies, both with the potential to turn good numbers;

- Go at a pace where you just finish the prescribed distance as the minute rolls over and increase speed as the distance increases

- Move quickly through the prescribed distance and use the remainder of the minute to rest motionless

Benchmarks – The best I've seen is 19 rounds/minutes (minus 1 length for 20!). Best I've heard of (somewhat unconfirmed, though from a reliable source) is 22. "Typical" scores range between 12 and 17.

Have fun – get some!

Coach D.

Hi Guys,

We've been playing with a unique approach to Endurance Sport oriented training for about a year now and thought we would post some workouts here for you to play with.

There's no reason these workouts can't be implemented in any commercial gym or even at home (with C2 rowing – a wintertime staple of ours – being the possible exception)

The uniqueness of the approach lies herein – the heart of our "endurance" training is our CrossFit Program aka regular heavy lifting (back/front/oh squats, cleans, deadlifts, presses, jerks, snatches etc), gymnastic elements (ranging in complexity from pullups and dips to muscle ups and handstand pushups) and metabolic conditioning (fire blazing, timed workouts with kettlebells, sandbags, dumbells, barbells, rings, med balls, rowing, jump rope, running etc). This is SUPPLIMENTED with mono-structural workouts both within and outside of the athletes domain (rowing, cycling, running, swimming). Furthermore, these 'supplemental workouts' are rarely, if ever, performed at race distances.

Does it work?

In short, yes… for it's intended goal.

To clarify – we do not mean it works as in "You will be the next Craig Alexander!". We mean that it is meeting the goals we have set out for the program, namely;

1) At bare minimum, maintenance of current Endurance Sport capabilities. Optimally, improvement (this has occurred on all counts for our athletes/clients).

2) Significantly increased strength, speed, stamina, flexibility, agility, power, balance and coordination

3) Significantly decreased training time

4) Significantly decreased injury rates

In summary, this program is optimal for those who enjoy the challenge of participating in Endurance sports and want to be somewhat competitive yet realize that the specificity required to truly excel at long duration events comes at the cost of capabilities to perform in different time domains – short and moderate – where most game/life/mission challenges occur.

We will post 1 workout per week (I know it say Workout of the Day..) not necessarily as a direct program to follow, but as an example or expression of the approach we employ. You will notice these do not look like traditional endurance training… much shorter, higher intensity.

Counter-intuitive? Absolutely.

Will it work for you, as it has for members of our crew? Yes… as long as you understand that this is a supplement to a fast, furious and heavy strength and conditioning program.

XFM End. WOD 14/01/10

Rowing (use C2 rower – most commercial gyms have them)

10 rounds of;

20 sec. "on"/ 100 sec. "off"

On = See below

Off = Keep moving

As Rx'd – Hit 2x body weight Ave. Watts in 20 sec. interval

Int.       – 1.5x BW

Beg.     – 1x BW

How to implement this workout;

On C2 monitor, press SELECT WORKOUT. Press NEW WORKOUT. Press INTERVALS – TIME. Set time at 20 sec., set rest at 1:40. Press 'checkmark' button.

Press 'change units' button until Watt's is the metric displayed.

ROW!

Your goal is to hit 2x, 1.5x or 1x your body weight of Ave. Watts (or higher – good luck!) in each of the ten 20 second 'on' periods. If you succeed in an interval, you get a point. A "perfect" workout would be a score of 10.

Post scores! Any "perfect 10's" at 2x BW out there….?

Cheers, Coach D.