Stable News: The first official Saturday Open Gym/Skill Development Day was a blast, it was awesome to see so many of our athletes spend a Saturday morning hammering themselves with make-up WODs and skill work.
Rest Day (09.20.2009)
CrossFit Endurance WOD (09.20.2009)
90% RPE (Rate of Perceived Exertion) for your choice of the following:
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min
Post distances to comments.
Our crew sacrificed even more of their free time to help us work on the facility. Almost all of the objectives on my 17 page scroll of ''Things To Do'' would have been impossible if Mark and several other crazies hadn't come down to help me out...
When it comes to building and constructing things I'm about even with a neanderthal's proficiency level, luckily we've got experienced CrossFitters around to gently take away my stone tools and show me what asking for help can accomplish.
Thanks everyone, see you Monday for the next crucible.
Rest Day (09.20.2009)
CrossFit Endurance WOD (09.20.2009)
90% RPE (Rate of Perceived Exertion) for your choice of the following:
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min
Post distances to comments.
Posts
4 comments:
Hey Samy,
How exactly should I start incorporating Crossfit Endurance WODs into my programming? Would something like Monday - Rowing; Wednesday - Running; Friday - Swimming, work? Should I do multi-sport, or should I just stick to one sport? Should I be doing them everyday, or only on MWF? If you could just point me in the right direction here, I would really appreciate it.
-Bert
Based on your continued improvements in performance and your recent time frame for really applying the fundamentals of nutrition I would tell you to stay with what you are doing. It's not that I don't think you or any of our crazies could handle the brutality of training with a CFE component, but there are issues with it being too much of a good thing for those that have been CrossFitting for less than a year (especially noobs).
CrossFit is elite training, but not just because it is hard. Your body and mind come under amazing amounts of stress, fight, and respond based on the training we do. These responses to the powerful stressors (stimuli) are what you experiences as improvements in your capacity to perform. I shouldn't be one to talk because I used to be guilty of this all the time, but overdoing it doesn't make you any fitter. You have barely begun to tap into your potential for elite human performance, don't knock yourself out of stride by adding more than is needed. That was the long answer.
The short answer is if you don't specifically need the CFE for a deficiency in the skill sets it employs (running, rowing, swimming, biking are skills just like the Olympic Lifts) then you would just be hampering your ability to truly go as hard as needed on your primary WOD... go less hard there and you will earn smaller adaptations.
Now, if people are really into Endurance Sports, or they NEED something to push them to that next level then they would start by adding one WOD of CFE interval work a week (my suggestion). Treat yourself like a scientific study and add single variables at a time, otherwise you won't be able to tell what the hell is causing what. This is the same stuff we tell everyone in the Nutrition class, apply your new set of variables, record your data, and hold steady for two weeks.
If you really wanted to pick two or three CFE WODs a week and completely poop on what I said above then space them out and stick to mostly the interval WODs in the short to middle range of time. Once in a while when you are fresh hit up a tempo or time trial at distance.
Let me know what you think, and like usual anyone else out there that has some insight into this is more than welcome to tap Bert's fertile little mind.
Hey Sammy,
It's Kevin from Vagabond, I would also agree with your answer to one of your Savages question... If he is under a year of CrossFitting, and new to the whole environment, I would strictly concentrate on the MAIN WOD for his workout... As myself being an endurance athlete, as you know, I follow the CFE with the basic template of 2 intervals a week with one tempo/time trial a week, so I get three CFE workouts a week... If this fellow decides he wants to accomplish a race in the future in the mid distance range like 5k to hald marathon, probably should be following the CFE website two days a week, with one interval and possibly one time/tempo workout a week or two intervals a week with maybe hitting a tempo/TT every two weeks. Now, if you are an experience triathlete, you should be getting at least 6 workouts a week with your training.. Meaning you will accomplish two workouts a day in the swimming, running, or biking regiment three days a week by alternating your chosen sport... As with me, and you know Samy, I am still at times a creature of overtraining because of my past history before CrossFit with being a triathlete and following the LSD training(sucks). Your suggestions as always were worthy and correct and this firebreather of yours should stick to the MAIN WOD and in time possibly concentrate on CFE, but as you said it is a demanding workout along with your CROSSFIT MAIN WOD training... The number ONE RULE in Crossfit Endurance is CROSSFIT is your Program, and CrossFit Endurance is your supplement, without CROSSFIT being your main training regiment, CROSSFIT ENDURANCE is useless!!!
Thanks for the helpful information guys. That really helps to explain how I should expect to do my programming for now.
In regards to swimming and water confidence though, thats one thing that I really need to improve upon. I'm gonna be taking the Physical Ability and Stamina Test prior to 7 January 2011, and I need to be in tip top fighting shape to do well on that test. What in regards to training should I do to be able to crush that? Samy, I know we've spoken briefly about it, but I really want to hammer out something that I can have to be able to know I will crush it. Again, any pointers would be greatly appreciated from anyone that has something to chime in with.
-Bert
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