Endurance

ABOUT CROSSFIT ENDURANCE

We are not for everyone, only for those who want to have a home in which they can grow both mentally and physically as an athlete to realize their chosen potential.

Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve.

We focus on eliminating unnecessary volume of training while increasing intensity. Our programming is structured, sport-specific and seamlessly integrated with Olympic lifts, powerlifting, gymnastics movements, explosive activity and mobility-based support. Everything we do focuses on midline stabilization and working from the inside out.

Our strength and conditioning approach for endurance athletes is unparalleled. We incorporate the CrossFit fundamentals of being constantly varied. Repetition is the enemy and results in a decreased ability to build fitness.

Make no doubt, our program is not easy, but we believe the journey is part of making the results more rewarding. Our design is to maximize you as an athlete and to elevate your fitness.

THE CROSSFIT ENDURANCE PLEDGE

Be UnScared. If you are not getting the results you want or if you don’t perform, feel or look the way you want, allow us to provide the solution through our programming and community. CrossFit Endurance has been created by experienced athletes and coaches. We will provide only the best in proven methods.

Long slow duration results in athletes being less powerful, less lean and more prone to injury, low energy and abbreviated sport longevity. We will make you faster. We will make you leaner. We will increase your power.

We follow the CrossFit model while adding precise training protocols for endurance. We will make you lift heavy. We will make your lungs burn. But we will make you happy!

Eat clean (lots of veggies, little fruit and starch, lean meats, essential fats, nuts, no grain, no dairy, no bread, no sugar, no GMO, no refined or processed foods), train like a freak and make every meter and every rep mean something. We don’t have time to waste time; we do have time to accelerate ability.

http://www.crossfitendurance.com

CrossFit Hyannis Endurance Team

Who:

The CFHY Endurance Team is for anyone who wants to work hard and push themselves. Whether you are training for a race, or just want to become a better CrossFitter, get in on some of the CFHY Endurance WODs and you are a member of the CFHY Endurance Team! (That’s right, you can’t get cut!)

What do the CFHY Endurance WODs entail?

Each week there are three CFE WODs. One will be a short interval, one will be a long interval, and one will be a tempo run or time trial. These WODS are meant to be done with a high level of intensity, and are only effective if you bring that intensity. In order for the program to be effective you need to make sure you are hitting each type of CFE WOD- don’t cherry pick!

When do I do the CF Endurance WODs?

Ideally these WODs will be done on Tuesday, Thursday, and Sunday (although any combination with a day rest in between works) with at least three hours rest between your regular CrossFit WOD and the Endurance WOD.

The CF Endurance WODs can be done by yourself, or you can find another member of the CFHY Endurance Team to join in on the fun with you.

So do I do the CrossFit WODs and the Endurance WODs?

Yes. The Endurance WODs are not a replacement for your regular CrossFit WODs. Ideally you want to work up to doing 4-6 CrossFit WODs and the 3 CF Endurance WODs each week. A word of caution: be aware of overtraining. If you’re not ready for this type of volume, take it slow.

Interested in CrossFit Endurance? Talk to Katie about how to incorporate CrossFit Endurance WODs into your programming. Below is a sampling of some CrossFit Endurance WODs, check out www.crossfitendurance.com for more info and feel free to ask Katie for more information.

Week One:

CFE WOD #1

9 Rounds of 1:00 on/1:00 off
Each at 95% effort.

CFE WOD #2

5:00 on/2:30 off/ 6:00 on/ 3:00 off/ 7:00 on
Just short of max effort.

CFE WOD #3

5K TT
(TT= Time Trial- A measurement of maximum work capacity/power output over a set amount of time or distance)

Week Two:

CFE WOD #1

3x1200m/Rest 3 min
(Hold effort 3-5 sec)

CFE WOD #2

10x:30 max effort/ Rest 2 min

CFE WOD #3

2×2 miles @5K pace/5 min rest

Week Three:

CFE WOD #1

8x200m/Rest 2 min
(Hold Splits 2-3 Seconds)

CFE WOD #2

4x1200m/Rest 3 Min
(Hold Splits 3-5 Seconds)

CFE WOD #3

10K TT