CrossFitEnduranceSeminar Running

ENDURANCE
SEMINAR
Schedule
Each day begins at 8 a.m. and goes until 4 p.m. with a 1 hour lunch break.
Please come in comfortable clothing ready to workout. Dress weather appropriate as we
spend time outdoors.
We are honored that you have chosen to participate in the CrossFit Endurance
Seminar. CrossFit Endurance has seen substantial growth in the last year and we have
you, the CrossFit Endurance Community, to thank.
There will continue to be new things added to CrossFit Endurance as new and different
needs of athletes are identified. We encourage your active participation in all we have to
offer.
We cover the mechanical, conceptual, and theoretical foundations of CrossFit
Endurance. We video tape to determine a starting point for each athlete. We review this
as a group. We have alternating sessions demonstrating basic movements and skill
development, with presentations of the conceptual basis of CFE, and a workout to drive
home application of the materials. You are encouraged, but not required to participate in
the physical portions of the seminar. For those who may have an injury we recommend
that you participate in as many of the skill building activities as you see fit.
In preparation for the seminar you should familiarize yourself with fundamental CFE
terminology (TT,Tempo, interval etc). These are found on the website in the workout
legend, and FAQ pages.
We look forward to working with all of you.
Regards,
Brian MacKenzie, Doug Katona & The CrossFit Endurance Coaching Staff
UNDERSTANDING CROSSFIT ENDURANCE

CFE Defined
CrossFit Endurance is an endurance sports training program dedicated to improving
performance, fitness and endurance sports potential. We inspire, coach, and provide our
community with the most aggressive and proven fundamentals of sports science, exercise
physiology, nutrition, and athletic training protocols.
We are the leaders in strength and conditioning for endurance athletes. We have been guiding
athletes, educating coaches and providing premier content to the endurance communities with
tremendous success. Our passion is endurance sports. Our goal is to show a path that has not
been illuminated. Our training principles work.
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
The Innovation
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.
Our commitment to you is that we will coach, inspire, lead and educate with care, sincerity and a
relentless motivation to finally get you where you want to go!
The 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 was created by experienced athletes and coaches. We provide only the best
in proven methods.
Traditional training 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 make
you lift heavy. We make your lungs burn. But we 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.
We welcome you to explore our website (www.crossfitendurance.com), experience our
programming, ask questions, and attend one of our detailed seminars around the world.
We encourage you to stop thinking and start doing.
We revolutionized endurance training.
TABLE OF CONTENTS
Course Materials
I. Pre Seminar Preparation
Skills & Drills
Run Drill Series with Brian MacKenzie Parts 1-6
Readings
What is Fitness?
The Basics of Pose Running Techniques
The New World Order For Endurance Training
Endurance Training
Dynamic Fluid
II. Seminar Weekend
Presenatation Slides
III. Post Seminar
6 Weeks of Run Technique (Homework)
Tempo Trainer/Seiko Metronome Running Cadence Chart
Basic Drills Sheet
Beginner Running Practices
Advanced Running Practices
Distance Sets
Strength & Recovery Set
Race Warm Up & Pacing Strategies
Running Technique Sheet
CrossFit Endurance Drills Manual
Foot Exercieses
The CrossFit Endurance Warm Up
PRE SEMINAR
Skills and Drills
Run Drill Series with Brian MacKenzie
Readings
What is Fitness?
The Basics of Pose Running Techniques
The New World Order For Endurance
Training Endurance Training
Dynamic Fluid
Below are links to the Mobility Wod Episodes posted by Kelly Starrett which
target running specific areas. Spending time doing this will help you to be
the most prepared you can be entering our seminar weekend.
Episode 77/365 Plantar Fasciitis
http://www.mobilitywod.com/2010/11/episode-77-plantar-fasciitis/
Episode 142/365 Tight IT Band and Hip Flexor Fix: Runners?
http://www.mobilitywod.com/2011/01/episode-142-tight-it-band-and-hipflexor-fix-runners/
Episode 194/365: Why Do You Hate Your Calfs?
http://www.mobilitywod.com/2011/03/episode-194-why-do-you-hate-yourcalfs/
Episode 249/365 Improving Hip Extension (And Internal Rotation) For
Running
http://www.mobilitywod.com/2011/05/episode-249-improving-hip-extensionand-internal-rotation-for-running/
Episode 305 Solving Problems With The Tunnel:The Foot Strike
http://www.mobilitywod.com/2011/08/episode-305-solving-problems-withthe-tunnel-the-foot-strike/
Episode 318/365: Knee Pain On Stairs or Hills

http://www.mobilitywod.com/2011/09/episode-318-knee-pain-on-stairs-orhills/
Episode 319/365: Protect Those Heel Cords Man!

http://www.mobilitywod.com/2011/09/episode-319-protect-those-heel-cordsman/
There is a more complete list on our site if you go to the seminar prep drop
down from the seminar tab. http://www.crossfitendurance.com/seminarprep
and episodes that hit additional areas on the Mobility WOD http://
www.mobilitywod.com/
Please review the Running Drills with Brian MacKenzie series from the
CrossFit Journal. You will need a subscription to the CFJ to access the
videos.
Subscribe here:
http://journal.crossfit.com/start.tpl?version=CFJ-graphic300x150
Running Drills With Brian MacKenzie Part 1
http://journal.crossfit.com/2011/06/bmackrun1.tpl
Running Drills with Brian MacKenzie Part 2
It is not a necessity, but is recommended that you purchase the
following product and bring it to the seminar. It is needed to complete the 6 week
homework from the seminar:
http://www.amazon.com/Seiko-DM-50-Metronome-clip-style/dp/B00074B62A
October 2002
THE
IN THIS ISSUE:
"mess you up"

FEATURE ARTICLE:
CrossFit Journal
CrossFits Three Standards of Fitness
Sickness, Wellness, and Fitness as Measures of Health
Aerobics and Anaerobics
Gymnastics, Weightli!ing, and Sprinting
WHAT IS FITNESS?
What Is Fitness and Who Is Fit?

Outside Magazine crowned triathlete Mark Allen the fittest man on earth (http://web.outsidemag.com/magazine/0297/
9702fefit.html). Lets just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit,
then what title do we bestow on the decathlete Simon Poelman (http://www.decathlon2000.ee/english/legends/poelman.htm) who
also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and
coordination?
Perhaps the definition of fitness doesnt include strength, speed, power, and coordination though that seems rather odd. Merriam Websters Collegiate Dictionary defines fitness and being fit as the ability to transmit genes and being healthy. No help
there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little (http://www.google.com/
search?hl=en&ie=UTF-8&oe=UTF-8&q=fitness+definition). Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesnt even attempt a definition.
Crossfits Fitness
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines
elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFits directors provide their own
definition of fitness. Thats what this issue of CrossFit Journal is about, our fitness.
Our pondering, studying, debating about, and finally defining fitness have played a formative role in CrossFits successes. The keys to
understanding the methods and achievements of CrossFit are perfectly imbedded in our view of fitness and basic exercise science.
World-Class Fitness in 100 Words:

It will come as no surprise to most of you that our view of fitness is a contrarian view. The general public both in opinion and in media holds endurance
athletes as exemplars of fitness. We do not. Our incredulity on learning of
Outsides awarding a triathlete title of fittest man on earth becomes apparent
in light of CrossFits standards for assessing and defining fitness.
CrossFit makes use of three different standards or models for evaluating and
guiding fitness. Collectively, these three standards define the CrossFit view of
fitness. The first is based on the ten general physical skills widely recognized
by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that
drive all human action.
Each model is critical to the CrossFit concept and each has distinct utility in
evaluating an athletes overall fitness or a strength and conditioning regimens
efficacy. Before explaining in detail how each of these three perspectives
works, it warrants mention that we are not attempting to demonstrate our
programs legitimacy through scientific principles. We are but sharing the
methods of a program whose legitimacy has been established through the
1
! Eat meat and vegetables, nuts and seeds,

some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
! Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
! Five or six days per week mix these elements in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
! Regularly learn and play new sports.
October 2002
testimony of athletes, soldiers, cops, and others whose lives or livelihoods depend on fitness.
Crossfits First Fitness Standard

There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power,
coordination, agility, balance, and accuracy. (See General Physical Skills, pg. 4, for definitions.) You are as fit as you are competent
in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity
that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility,
balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the
nervous system. Power and speed are adaptations of both training and practice.
Crossfits Second Fitness Standard

The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded
with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks
in relation to other individuals.
The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely
varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order
of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to
keep the training stimulus broad and constantly varied.
Crossfits Third Fitness Standard
Total fitness, the fitness that CrossFit promotes and develops, requires
competency and training in each of these three pathways or engines.
Balancing the effects of these three pathways largely determines the
how and why of the metabolic conditioning or cardio that we do at
CrossFit.
Percent of total energy
There are three metabolic pathways that provide the energy for all human action. These metabolic engines are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.
The first, the phosphagen, dominates the highest-powered activities,
those that last less than about ten seconds. The second pathway, the
100
glycolytic, dominates moderate-powered activities, those that last
up to several minutes. The third pathway, the oxidative, dominates
low-powered activities, those that last in excess of several minutes. Heres an excellent reference for additional information: http:
50
//predator.pnb.uconn.edu/beta/virtualtemp/muscle/exercise-folder/
muscle.html
0
0
60
130
Time (seconds)
Phosphagen
Glycolytic
Oxidative
Favoring one or two to the exclusion of the others and not recognizing
the impact of excessive training in the oxidative pathway are arguably
the two most common faults in fitness training. More on that later.
Common Ground
The motivation for the three standards is simply to ensure the broadest and most general fitness possible. Our first model evaluates
our efforts against a full range of general physical adaptations, in the second the focus is on breadth and depth of performance, with
the third the measure is time, power and consequently energy systems. It should be fairly clear that the fitness that CrossFit advocates
and develops is deliberately broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life
reward this kind of fitness and, on average, punish the specialist.
2
October 2002
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Sickness, Wellness, and Fitness

There is another aspect to the CrossFit brand of fitness that is of great interest and immense value to us. We have observed that
nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. See table
above. Though tougher to measure, we would even add mental health to this observation. Depression is clearly mitigated by proper
diet and exercise, i.e., genuine fitness.
For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athletes blood
pressure; a body fat of 40% is pathological, 20% is normal or healthy, and 10% is fit. We observe a similar ordering for bone density, triglycerides, muscle mass, flexibility, HDL or good cholesterol, resting heart rate, and dozens of other common measures of
health. Many authorities (e.g. Mel Siff, the NSCA) make a clear distinction between health and fitness. Frequently they cite studies
that suggest that the fit may not be health protected. A close look at the supporting evidence invariably reveals the studied group is
endurance athletes and, we suspect, endurance athletes on a dangerous fad diet (high carb, low fat, low protein).
Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise examine
the fitness protocol, especially diet. Fitness is and should be super-wellness. Sickness, wellness, and fitness are measures of the
same entity. A fitness regimen that doesnt support health is not CrossFit.
(As a note of interest, Mel Siff PhD, whom we often respect and admire, holds his atherosclerotic disease and subsequent heart
attack as anecdotal evidence of the contention that fitness and health are not necessarily linked because of his regular training and
good diet. When we researched his dietary recommendations we discovered that he advocates a diet ideally structured for causing
heart disease low fat/high carb. Siff has fallen victim to junk science!)
Implementation
Our fitness, being CrossFit, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and
multi-modal sprinter or sprintathlete. Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and
youll be fitter than any world-class runner, gymnast, or weightlifter. Lets look at how CrossFit incorporates metabolic conditioning
(cardio), gymnastics, and weightlifting to forge the worlds fittest men and women.
Metabolic Conditioning, or Cardio

Biking, running, swimming, rowing, speed skating, and cross-country skiing are collectively known as metabolic conditioning. In
the common vernacular they are referred to as cardio. CrossFits third fitness standard, the one that deals with metabolic pathways,
3
October 2002
GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical
skills must be considered:
1. Cardiovascular/respiratory endurance - The ability of body systems to
gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and
utilize energy.
3. Strength - The ability of a muscular
unit, or combination of muscular units,
to apply force.
4. Flexibility - the ability to maximize
the range of motion at a given joint.
5. Power - The ability of a muscular
unit, or combination of muscular units,
to apply maximum force in minimum
time.
6. Speed - The ability to minimize the
time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize
transition time from one movement
pattern to another.
9. Balance - The ability to control the
placement of the bodies center of
gravity in relation to its support base.
10. Accuracy - The ability to control
movement in a given direction or at a
given intensity.
(Ed. - Thanks to Jim Crawley
and Bruce Evans of Dynamax,
www.medicineballs.com\)
contains the seeds of the CrossFit cardio prescription. To understand the CrossFit
approach to cardio we need first to briefly cover the nature and interaction of the
three major pathways.
Of the three metabolic pathways the first two, the phosphagen and the glycolytic,
are anaerobic and the third, the oxidative, is aerobic. We neednt belabor the
biochemical significance of aerobic and anaerobic systems; suffice it to say that the
nature and interaction of anaerobic exercise and aerobic exercise is vital to understanding conditioning. Just remember that efforts at moderate to high power and
lasting less than several minutes are anaerobic and efforts at low power and lasting in
excess of several minutes are aerobic. As an example the sprints at 100, 200, 400, and
800 meters are largely anaerobic and events like 1,500 meters, the mile, 2,000 meters,
and 3,000 meters are largely aerobic.
Aerobic training benefits cardiovascular function and decreases body fat all good.
Aerobic conditioning allows us to engage in low power extended efforts efficiently
(cardio/respiratory endurance and stamina). This is critical to many sports. Athletes
engaged in sports or training where a preponderance of the training load is spent in
aerobic efforts witness decreases in muscle mass, strength, speed, and power. It is
not uncommon to find marathoners with a vertical leap of only several inches! Furthermore, aerobic activity has a pronounced tendency to decrease anaerobic capacity.
This does not bode well for most athletes or those interested in elite fitness.
Anaerobic activity also benefits cardiovascular function and decreases body
fat! In fact, anaerobic exercise is superior to aerobic exercise for fat loss! (http:
//www.cbass.com/FATBURN.HTM) Anaerobic activity is, however, unique in its
capacity to dramatically improve power, speed, strength, and muscle mass. Anaerobic conditioning allows us to exert tremendous forces over brief time intervals. One
aspect of anaerobic conditioning that bears great consideration is that anaerobic
conditioning will not adversely affect aerobic capacity. In fact, properly structured,
anaerobic activity can be used to develop a very high level of aerobic fitness without
the muscle wasting consistent with high volumes of aerobic exercise!! The method
by which we use anaerobic efforts to develop aerobic conditioning is interval training.
Basketball, football, gymnastics, boxing, track events under one mile, soccer, swimming events under 400 meters, volleyball, wrestling, and weightlifting are all sports
that require the vast majority of training time spent in anaerobic activity. Long distance and ultra endurance running, cross country skiing, and 1500+ meter swimming
are all sports that require aerobic training at levels that produce results unacceptable
to other athletes or the individual concerned with total conditioning and optimal
health.
We strongly recommend that you attend a track meet of nationally or internationally
competitive athletes. Pay close attention to the physiques of the athletes competing
at 100, 200, 400, 800 meters, and the milers. The difference youre sure to notice is a
direct result of training at those distances.
Interval Training
The key to developing the cardiovascular system without an unacceptable loss of
strength, speed, and power is interval training. Interval training mixes bouts of work
and rest in timed intervals. Figure 3 (pg. 5) gives guidelines for interval training. We
can control the dominant metabolic pathway conditioned by varying the duration
of the work and rest interval and number of repetitions. Note that the phosphagen
pathway is the dominant pathway in intervals of 10-30 seconds of work followed
4
October 2002
by rest of 30-90 seconds (load:recovery 1:3) repeated 25-30 times. The glycolytic pathway is the
dominant pathway in intervals of 30-120 seconds
work followed by rest of 60-240 seconds (load:
recovery 1:2) repeated 10-20 times. And finally,
the oxidative pathway is the dominant pathway
in intervals of 120-300 seconds work followed
by rest of 120-300 seconds (load:recovery 1:1).
The bulk of metabolic training should be interval
training.

Interval training need not be so structured or

formal. One example would be to sprint between
one set of telephone poles and jog between the
next set alternating in this manner for the duration
of a run.

Figure 3.
One example of an interval that CrossFit makes regular use of is the Tabata Interval, which is 20 seconds of work followed by 10
seconds of rest repeated six to eight times (http://www.cbass.com/INTERVAL.HTM). Dr. Izumi Tabata published research that
demonstrated that this interval protocol produced remarkable increases in both anaerobic and aerobic capacity.
It is highly desirable to regularly experiment with interval patterns of varying combinations of rest, work, and repetitions.
One of the best Internet resources on interval training comes from Dr. Stephen Seiler (http://home.hia.no/~stephens/interval.htm).
This article on interval training and another on the time course of training adaptations (http://home.hia.no/~stephens/timecors.htm)
contain the seeds of CrossFits heavy reliance on interval training. The article on the time course of training adaptations explains
that there are three waves of adaptation to endurance training. The first wave is increased maximal oxygen consumption. The second
is increased lactate threshold. The third is increased efficiency. In the CrossFit concept we are interested in maximizing first wave
adaptations and procuring the second systemically through multiple modalities, including weight training, and avoiding completely
third wave adaptations. Second and third wave adaptations are highly specific to the activity in which they are developed and are
detrimental to the broad fitness that we advocate and develop. A clear understanding of this material has prompted us to advocate
regular high intensity training in as many training modalities as possible through largely anaerobic efforts and intervals while deliberately and specifically avoiding the efficiency that accompanies mastery of a single modality. It is at first ironic that this is our
interpretation of Dr. Seilers work for it was not his intention, but when our quest of optimal physical competence is viewed in light
of Dr. Seilers more specific aim of maximizing endurance performance our interpretation is powerful.
Dr. Seilers work, incidentally, makes clear the fallacy of assuming that endurance work is of greater benefit to the cardiovascular
system than higher intensity interval work. This is very important: with interval training we get all of the cardiovascular benefit of
endurance work without the attendant loss of strength, speed, and power.
Gymnastics
Our use of the term gymnastics not only includes the traditional competitive sport that weve seen on TV but all activities like
climbing, yoga, calisthenics, and dance where the aim is body control. It is within this realm of activities that we can develop extraordinary strength (especially upper body and trunk), flexibility, coordination, balance, agility, and accuracy. In fact, the traditional
gymnast has no peer in terms of development of these skills.
CrossFit uses short parallel bars, mats, still rings, pull-up and dip bars, and a climbing rope to implement our gymnastics training.
(See CrossFit Journal, September 2002, The Garage Gym for recommended equipment and vendors.)
The starting place for gymnastic competency lies with the well-known calisthenic movements: pull-ups, push-ups, dips, and rope
climb. These movements need to form the core of your upper body strength work. Set goals for achieving benchmarks like 20, 25,
and 30 pull-ups; 50, 75, and 100 push-ups; 20, 30, 40, and 50 dips; 1, 2, 3, 4, and 5 consecutive trips up the rope without any use of
5
October 2002
the feet or legs.

At fifteen pull-ups and dips each it is time to start working regularly on a muscle-up. The muscle-up is moving from a hanging
position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a
pull-up and a dip. Far from a contrivance the muscle-up is hugely functional. With a muscle-up youll be able to surmount any object
on which you can get a finger hold if you can touch it you can get up on it. The value here for survival, police, fire fighter, and
military use is impossible to overstate. We will in future issues be covering the details of this great movement. The key to developing the muscle-up is pull-ups and dips.
While developing your upper body strength with the pull-ups,
push-ups, dips, and rope climb, a large measure of balance and
accuracy can be developed through mastering the handstand. Start
with a headstand against the wall if you need to. Once reasonably
comfortable with the inverted position of the headstand you can
practice kicking up to the handstand again against a wall. Later
take the handstand to the short parallel bars or parallettes (http:
//www.american-gymnast.com/technically_correct/paralletteguide/
titlepage.html) without the benefit of the wall. After you can hold a
handstand for several minutes without benefit of the wall or a spotter it is time to develop a pirouette. A pirouette is lifting one arm
and turning on the supporting arm 90 degrees to regain the handstand then repeating this with alternate arms until youve turned
180 degrees. This skill needs to be practiced until it can be done
with little chance of falling from the handstand. Work in intervals of
90 degrees as benchmarks of your growth 90, 180, 270, 360, 450,
540, 630, and finally 720 degrees.
Our use of the term gymnastics includes all

activities where the aim is body control.
Walking on the hands is another fantastic tool for developing both the handstand and balance and accuracy. A football field or sidewalk is an excellent place to practice and measure your progress. You want to be able to walk 100 yards in the handstand without
falling.
Competency in the handstand readies the athlete for handstand presses. There is a family of presses that range from relatively easy,
ones that any beginning gymnast can perform to ones so difficult that only the best gymnasts competing at national levels can
perform. Their hierarchy of difficulty is bent arm/bent body (hip)/bent leg; straight arm/bent body/bent leg; straight arm/bent body/
straight leg, bent arm/straight body/straight leg, and finally the monster: straight arm/straight body/straight leg. It is not unusual to
take ten years to get these five presses!
The trunk flexion work in gymnastics is beyond anything youll see anywhere else. Even the beginning gymnastic trunk movements
cripple bodybuilders, weightlifters, and martial artists. In a future issue of CFJ (CrossFit Journal) well cover in great detail many of
the better trunk/ab exercises, but until then the basic sit-up and L hold are the staples. The L hold is nothing more than holding
your trunk straight, supported by locked arms, hands on bench, floor, or parallel bars, and hips at 90 degrees with legs straight held
out in front of you. You want to work towards a three minute hold in benchmark increments of 30 seconds 30, 60, 90, 120, 150,
and 180 seconds. When you can hold an L for three minutes all your old ab work will be silly easy.
We recommend Bob Andersons Stretching. This is a simple no nonsense approach to flexibility. The science of stretching is weakly
developed and many athletes like gymnasts who demonstrate great flexibility receive no formal instruction. Just do it. Generally,
you want to stretch in a warm-up to establish safe, effective range of motion for the ensuing activity and stretch during cool down
to improve flexibility.
Theres a lot of material to work with here. We highly recommend an adult gymnastics program if there is one in your area. Our
friends at www.drillsandskills.com have a gymnastics-conditioning page with enough material to keep you busy for years (http:
//www.drillsandskills.com/skills/cond). This is among our favorite fitness sites.
October 2002
Every workout should contain regular gymnastic/calisthenic movements that youve mastered and other elements under development. Much of the rudiments of gymnastics come only with great effort and frustration thats O.K. The return is unprecedented and
the most frustrating elements are most beneficial -long before youve developed even a modicum of competency.
Weightlifting
Weightlifting as opposed to weight lifting, two words, and weight training refers to the Olympic sport, which includes the
clean and jerk and the snatch. Olympic weightlifting, as it is often referred to, develops strength (especially in the hips), speed,
and power like no other training modality. It is little known that successful weightlifting requires substantial flexibility. Olympic
weightlifters are as flexible as any athletes.
The benefits of Olympic weightlifting dont end with strength, speed, power, and flexibility. The clean and jerk and the snatch both
develop coordination, agility, accuracy, and balance and to no small degree. Both of these lifts are as nuanced and challenging as any
movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport.
The Olympic lifts are based on the deadlift, clean, squat, and jerk. These movements are
the starting point for any serious weight-training program. In fact they should serve as the
core of your resistance training throughout your life.
Why the deadlift, clean, squat, and jerk? Because these movements elicit a profound
neurodendocrine response. That is, they alter you hormonally and neurologically. The
changes that occur through these movements are essential to athletic development. Most
of the development that occurs as a result of exercise is systemic and a direct result of
hormonal and neurological changes.
Curls, lateral raises, leg extensions, leg curls, flyes and other body building movements
have no place in a serious strength and conditioning program primarily because they have
a blunted neuroendocrine response. A distinctive feature of these relatively worthless
movements is that they have no functional analog in everyday life and they work only
one joint at a time. Compare this to the deadlift, clean, squat, and jerk which are functional and multi-joint movements.
Start your weightlifting career with the deadlift, clean, squat, and jerk then introduce the
clean and jerk and snatch. There are many excellent sources for learning the deadlift,
Fit or Grotesque?
clean, squat, and jerk but for the clean and jerk and the snatch we know of only one outstanding source and that is a couple of videotapes produced by World Class Coaching
LLC (http://www.worldclasscoachingllc.com/) These tapes are not only the best instruction available anywhere they are as good as
any instructional tape weve seen on any subject. Much of the material on the tapes, both in terms of pedagogy and technical understanding, is unique to the producers. You need both tapes, The Snatch and The Clean and Jerk.
Much of the best weight training material on the Internet
is found on powerlifting sites. Powerlifting is the sport
of three lifts: the bench press, squat, and deadlift. Powerlifting is a superb start to a lifting program followed later
by the more dynamic clean and the jerk and finally the
clean & jerk and the snatch.
The CrossFit Journal is an electronically distributed magazine

(emailed e-zine) published monthly by www.crossfit.com
chronicling a proven method of achieving elite fitness.
For subscription information go to: http://www.crossfit.com/
shop/enter.html, or
Send check or money order in the amount of $25 to:
The movements that we are recommending are very

demanding and very athletic. As a result theyve kept
athletes interested and intrigued where the typical fare
offered in most gyms (bodybuilding movements) typically bores athletes to distraction. Weightlifting is sport;
weight training is not.
CrossFit
P.O. Box 2769
Aptos CA 95001
October 2002
Throwing
Our weight training program includes not only weightlifting and powerlifting but also throwing work with medicine balls. The
medicine ball work we favor provides both physical training and general movement practice. We are huge fans of the Dynamax
medicine ball (www.medicineballs.com) and the throwing exercises elaborated in the Dynamax training manual that comes with
their balls. The medicine ball drills add another potent stimulus for strength, power, speed, coordination, agility, balance, and accuracy.
There is a medicine ball game known as Hoover Ball. It is played with an eight-foot volleyball net and scored like tennis. This game
burns three times more calories than tennis and is great fun. The history and rules of Hoover Ball are available from the Internet
(http://www.hooverassoc.org/hooverballrules.htm).
Nutrition
Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts. Effective
nutrition is moderate in protein, carbohydrate, and fat. Forget about the fad high carbohydrate, low fat, and low protein diet. 70%
carbohydrate, 20% protein, and 10% fat may work for your rabbit, but it wont do anything for you except increase your risk of
cancer, diabetes, and heart disease or leave you weak and sickly. Balanced macronutrient and healthy nutrition looks more like 40%
carbohydrate, 30 % protein, and 30% fat. Dr. Barry Sears Zone Diet (http://www.drsears.com/) still offers the greatest precision,
efficacy, and health benefit of any clearly defined protocol. The Zone diet does an adequate job of jointly managing issues of blood
glucose control, proper macronutrient proportion, and caloric restriction the three pillars of sound nutrition whether your concern
is athletic performance, disease prevention and longevity, or body composition. We recommend that every one read Dr. Sears book
Enter the Zone. We will cover nutrition in great detail in an upcoming issue of the CFJ.
Sport
Sport plays a wonderful role in fitness. Sport is the application of fitness in a fantastic atmosphere of competition and mastery.
Training efforts typically include relatively predictable repetitive movements and provide limited opportunity for the essential
combination of our ten general physical skills. It is, after all, the combined expression, or application, of the ten general skills that
is our motivation for their development in the first place. Sports and games like soccer, martial arts, baseball, and basketball in
contrast to our training workouts have more varied and less predictable movements. But, where sports develop and require all ten
general skills simultaneously, they do so slowly compared to our strength and conditioning regimen. Sport is better, in our view, at
expression and testing of skills than it is at developing these same
skills. Both expression and development are crucial to our fitness.
Sport in many respects more closely mimics the demands of nature
than does our training. We encourage and expect our athletes to
engage in regular sports efforts in addition to all of their strength
and conditioning work.

A Theoretical Heirarchy of Development

A theoretical hierarchy exists for the development of an athlete. It
starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects
foundational dependence, skill, and to some degree, time ordering
of development. The logical flow is from molecular foundations,
cardiovascular sufficiency, body control, external object control,
and ultimately mastery and application. This model has greatest
utility in analyzing athletes shortcomings or difficulties.
We dont deliberately order these components but nature will. If
you have a deficiency at any level of the pyramid the components above will suffer.
Integration
8

October 2002
.... strive to blur distinctions between cardio and strength training.

Nature has no regard for this distinction.
Every regimen, every routine contains within its structure a blueprint for its deficiency. If you only work your weight training at
low reps you wont develop the localized muscular endurance that you might have otherwise. If you work high reps exclusively
you wont build the same strength or power that you would have at low rep. There are advantages and disadvantages to working out
slowly, quickly, high weight, low weight, cardio before, cardio after, etc.
For the fitness that we are pursuing, every parameter within your control needs to be modulated to broaden the stimulus as much as
possible. Your body will only respond to an unaccustomed stressor; routine is the enemy of progress and broad adaptation. Dont
subscribe to high reps, or low reps, or long rests, or short rests, but strive for variance (http://www.cbass.com/EvolutionaryFitness
.htm).
So then, what are we to do? Work on becoming a better weightlifter, stronger-better gymnast, and faster rower, runner, swimmer,
cyclist is the answer. There are an infinite number of regimens that
will deliver the goods.
Generally, we have found that three days on and one day off allows
for a maximum sustainability at maximum intensities. One of our
favorite workout patterns is to warm-up and then perform three to
five sets of three to five reps of a fundamental lift at a moderately
comfortable pace followed by a ten-minute circuit of gymnastics
elements at a blistering pace and finally finish with two to ten
minutes of high intensity metabolic conditioning. There is nothing sacred in this pattern. The magic is in the movements not the
routine. Be creative.
Another favorite is to blend elements of gymnastics and weightlifting in couplets that combine to a dramatic metabolic challenge. An
example would be to perform five reps of a moderately heavy back
squat followed immediately by a set of max reps pull-ups repeated
three to five times.
On other occasions well take five or six elements balanced between weightlifting, metabolic conditioning, and gymnastics and
combine them in a single circuit that we blow through three times
without a break.
Strong, lean, capable across a broad range of athletic

activities - Eva Twardokens, U.S. Olympic Ski Champion
We can create routines like this forever. In fact our archives (http:
//www.crossfit.com/misc/arc.html) contain four or five hundred
daily workouts consciously mixed and varied in this manner. Perusing them will give you an idea of how we mix and modulate our
key elements.
Weve not mentioned here our penchant for jumping, kettlebells, odd object lifting, and obstacle course work. The recurring theme
of functionality and variety clearly suggest the need and validity for their inclusion though.
Finally, strive to blur distinctions between cardio and strength training. Nature has no regard for this distinction or any other,
including our ten physical adaptations. Well use weights and plyometrics training to elicit a metabolic response and sprinting to
improve strength.
October 2002
Scalability and Applicability

The question regularly arises as to the applicability of a regimen like CrossFits to older and deconditioned or detrained populations.
The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other
for functional competence. Competence and dominance manifest through identical physiological mechanisms.
Weve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We
scale load and intensity; we dont change programs.
We get requests from athletes from every sport looking for a strength and conditioning program for their sport. Firemen, soccer
players, triathletes, boxers, and surfers all want programs that conform to the specificity of their needs. While admitting that there
are surely needs specific to any sport, the bulk of sport specific training has been ridiculously ineffective. The need for specificity is
nearly completely met by regular practice and training within the sport not in the strength and conditioning environment. Our terrorist hunters, skiers, mountain bikers and housewives have found their best fitness from the same regimen.
10
October 2002
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CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 64 - December 2007
The Basics of
Pose Running Techniques
Brian MacKenzie
What is the definition of good running technique?
There isnt one. But why? These are questions that Pose
runnings founder Dr. Nicolas Romanov has asked since
1979 and that Ive been asking, well, since shin splints
entered my personal lexicon. So what is good running
style then?
There are laws that govern us all and there is no changing
the way gravity affects us. In every sport the elite all
have some things in common: they use gravity to their
advantage; they are compact in their movements; and
everything is done with almost an effortless approach.
How do elite athletes run? If you were stripped of your
shoes and asked to run barefoot on the road, would
you run the same way as you did with shoes? Why not?
Because unless you already run Pose-style, or like Haile
Gebrselassie or Michael
Johnson, you probably
run with your foot landing
in a manner that quite
destructively sends shock
waves up your legs into the
ankle, knee, and hip joints.
In most cases, your foot
will land in front of you
(photo 1). Think about this
for a second. If a car were
traveling down the street
would you stick something
in front of it to speed it
up? When an object is in
motion, if something lands Photo 1
in front of its center of mass, it will either slow down or

stop quite harshly.
The human foot is designed with enough padding on
the ball of the foot for the Tarahumara Indians, certain
indigenous peoples of Africa, and our ancestors to get
around without Nike Shox. It is not designed for the
heel to strike the ground first and to roll through to
the toes. Take off your shoes and jump up and down
barefoot on your heels. Do it! I dare you! Wait, no dont,
you didnt sign a waiver! What you should do instead is
to jump from and land on the balls of your feet as if you
are jumping rope. Then give it a whirl with those heels,
or even from mid-foot. Doesnt work so well, huh?
This brings up another point. If you were to do a set
of twenty jumping squats or a set of twenty jump rope
jumps, which would be a more efficient movement for
getting your feet off the ground? Obviously, the jump
rope hops require less muscle activation, less energy,
and less effort. In part, this reflects the difference
between muscle contraction (jumping squats) and
muscle elasticity (jumping rope). That makes the
difference between finishing a marathon ineffectively
and finishing a marathon effectively. One will have a lot
of pain associated with it (for various reasons I will talk
about in another article), and the other will have much
less.
We like to think of runningor other movement
happening in three separate phases: the pose, the fall,
and the pull. The pose is the point at which your foot
passes under your center of mass and you make the
1 of 2
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2007 All rights reserved.
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Feedback to feedback@crossfit.com
The Basics of Pose Running Techniques (continued...)

shape of the number 4 with your legs and look great
(photo 2). The fall happens when you let go, use gravity
to your advantage, and just fall. You can see the slight
forward lean in both pictures. The pull, where the
supporting foot is pulled, instead of pushed, from the
ground and movement continues. You can see this
happening in photo 3, where the rear leg is still bent but
coming off the ground. You can also see how neither
foot is in contact with the ground at this point. If you are
not in contact with the ground, you cannot get hurt!
As a 180-pound man whose background is in power and
strength sports, I am by definition not a runner. Now,
though, some would beg to differ as I have completed
several runs ranging in length from 5 kilometers to 101
miles. There is a reason that, at 180 pounds, I am faster
than most men and women 30 pounds lighter than I and
why I have the ability to run for 100 miles at a time. It
started by changing the way I ran. I have worked at it
since 2001, and I have trained others at it for more than
three years. I am by no means fast but I sure as hell am
more efficient than most. Learning how to run properly
and train properly (and safely) is why I can do this.
Photo 2
Photo 3
Brian MacKenzie is an expert in strength training

for endurance athletes as well as a coach for
Multisports Orange County. He currently holds
a double certification through the International
Sports Sciences Association (ISSA, CFT, and
SSC) and is a level-2 POSE-certified running
coach. In addition to owning CrossFit Newport
Beach/Genetic Potential, Brian founded and
operates one of the only internship programs
for professional trainers in California.
2 of 2

CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 63 - November 2007
The New World Order for

Endurance Training
Brian MacKenzie
week in swimming, 100+ miles in
biking, and 30+ miles in running. I
was doing zero strength training
after all, I thought strength training
had nothing to do with what I was
doing. I was greatly mistaken! As it
turned out, during the race I was
passed by several rather obese
individuals, who seemed by the
looks of things to be very unfit. I
was humbled, to say the least, but
also motivated unlike any other
time in my life.
The human psyche is a very

powerful thing.This same psyche is
responsible both for very limiting,
self-defeating thoughts and also for
strong, self-empowering thoughts
that enable us to accomplish great
things. For example, how many
people believe they can run a
marathon, 50 kilometers, or even
100 miles? How about squatting
500 pounds, or even 1000 pounds?
Can you do a 10K in less than 40
minutes? If your answer is, I could
never do any of those things, you
should stop reading now. You just
might not have the psychological
freedom to understand this
article.
I come from a power sports
background where I excelled as
a youth and teenager in shortcourse swimming and water polo.
In my early twenties, I was into
powerlifting, but I wrecked my
back with a poorly done deadlift
set, which didnt allow me to do anything for several
months after.
In late 2000 I started training for my first triathlon: a
sprint-distance race that involved a 500-meter swim, a 13mile bike, and a 5-kilometer run. My approach to training
was the more, the better. I averaged about six miles per
I climbed up the ranks of the

triathlon world shortly thereafter
with the completion of an
Olympic-distance race, and then a
half-Ironman, but I didnt stop until
I completed Ironman Canada. This
was a great race, and I was thankful
to finish. The training, however,
was incredibly time-consuming
because it was before I knew
better so it was purely oxidative
and overdone. I probably trained
24 to 30 hours per week, including roughly eight miles of
swimming, 200+ miles of cycling, and 50+ miles of running
per week. I had no life to say the least; my wife was not
happy about things; and I was severely overtrained. Par
for the course in the endurance world, but not good for
the body and the personal life.
1 of 3

The New World Order for Endurance Training (continued...)

Therefore, after Ironman I started questioning the training.
Why was everybody doing all this long aerobic stuff so
much? I wasnt out of breath doing these events. More
importantly, why was I following their model? Essentially,
once you develop an aerobic base and continue with an
exercise program, the base isnt going to diminish. In 2001
I was also introduced to someone who would drastically
change my worldview. Dr. Nicolas Romanov questioned
everyone and believed there was a shorter, better way
than all of these crazy ways athletes were training. I finally
shut my mouth and listened in late 2004 and started
training with purpose. I will briefly explain below what I
mean by purposeful training.
In June of 2006 I ran The Western States 100 endurance
run in 26 hours and some change. Temperatures reached
110 degrees in the canyons of this isolated race. I climbed
more than 17,000 vertical feet and descended more than
22,000 feet. I started doing strength work and trained an
average of 10.5 hours a week for this event (my Ironman
had taken me just over 11 hours, not the 26 this one
took). I researched training and got to know Jason C.
Brown of CrossFit Philly for his incredible knowledge
and all-out fanatical training with kettlebells, and made
them a part of my plan. I was doing more interval training
then Id ever done and trying (key word) to hold specific
paces and avoid the long, monostructural aerobic stuff.
But it still wasnt right. Dont get me wrong, the kettlebell
stuff was great, but even 10.5 hours of training still left my
wife disheartened and wore my body out.
On September 15, 2007, I completed what I am told is
the sixth toughest 100-mile run in the world, the Angeles
Crest 100 (the Western States 100 doesnt really even
qualify in the top ten). I averaged 6.5 hours of training per
week. That includes strength training (almost 3 hours),
CrossFit, and speed, interval, and pace work. My body
learned to become aerobic at the higher paces, and even
during the speed work (see next paragraph on the testing).
My one-repetition maximum squat at the beginning of this
revamping was 250 pounds. Three weeks before the race
I could do 240 pounds for six consecutive reps pretty
easily. I didnt put on a single pound of body weight, and
I set personal records at every distance I ran. I showed
up to the race in an almost perfect mental state, not
overtrained and broken down. I was positive, and I took
care of my body pre-race: lots of fluids, clean nutrition,
plenty of myofascial release, and stretching. I went in with
the expectation of finishing, and I did just that.
We at CrossFit Newport Beach/Genetic Potential ran
some metabolic testing on three of our athletes with the

help of Vitality Health and Wellness in Orange County.
We had the athletes do hill repeats on a treadmill at 100
meters in length on a 12 percent grade at 8 to 10 mph,
recover to a heart rate of 120 beats per minute, and
then repeat immediately. We also had them run Tabata
intervals (20 seconds of work and 10 seconds of rest
in each interval) on the treadmill at a 12 percent grade,
at either 8 or 10 mph, depending on the athletes ability.
We tested the athletes ability to perform eight rounds.
Just being able to finish this four-minute workout was the
goal. We were looking at the individuals RQ (respiratory
quotient) level, whether or not they were below 1.0 (the
level at which you still burn fat but have not really set
off any stress hormones), and if they did go above 1.0,
how long it took to recover. Of the two athletes who
did the Tabata run, only one crossed 1.0 briefly. Both
actually dropped after the first couple of intervals from
.98 and 1.01 to .96 and .98, respectively. This means they
were still aerobic. The individual who did the hill repeats
never crossed .96. So we were making the athlete work
at all-out speeds/paces during the work cycle, with only
10 seconds of recovery, and they not only still had the
ability to recover, but they were in an aerobic state, which
means they were adapting to the protocol. So what we
were doing not only worked, it worked well!
One of the athletes tested came to us roughly eighteen
months ago, tired of having a bulky body type and wanting
to run a marathon. He is the owner of a big company,
and time was a limiting factor. Despite his initial belief
that he could not run much faster (that psyche thing), we
got him a lot faster. I knew from his professional career
that he could overcome obstacles and achieve success;
we just needed to convince him of it. After establishing
an aerobic base we commenced interval, speed, and pace
training. Nothing was periodized, as that is a complete
farce as far as Im concerned.The only time we backed off
was in preparation for time trials, going harder (holding
faster than average paces), and races. He did strength
training from the beginning. His first marathon was
completed in 4:25. Five months later he did another in
4:05, on an average of 5 hours and 17 minutes of training
per week. So, he achieved a 20-minute drop in time with
zero injuries (he did technique training as well), while
never running more than 30 miles per week.
How does all this work?
Lets take a look at what is the most non-limiting factor:
VO2/aerobic/metabolic training.We established this when
2 of 3

The New World Order for Endurance Training (continued...)

he ran his first 10K. If you look at runners who make the
transition from 10K to marathon, there is no difference
in their VO2 max levels. In other words, if they are already
performing aerobically at a level where they complete a
10K, there is nothing more we can do in that realm that
will improve their performance.
So where do we go from there? We push the go
button and work on what limiting factors remain. Have
you ever done a triathlon, or run a 10k (or more)
and experienced not a lack of breath (cardiovascular
endurance isnt the limiting factor), but a soreness in the
legs or even other muscles? This is a lack of strength,
stamina, and conditioning! Coach Glassman explains
this in CrossFits third standard of fitness when talking
about the bodys three metabolic pathways: Favoring
one or two [metabolic pathways] to the exclusion of
the others and not recognizing the impact of excessive
training in the oxidative pathway are arguably the two
most common faults in fitness training. Favoring one
metabolic pathway (the oxidative or aerobic one trained
in endurance activity, for example) could not be more
wrong in principle and methodology. Having athletes
doing 100+ mile bike rides three to four weeks out from
the Ironman World Championships, or doing any highly
oxidative training for long periods of time, makes zero
sense if the athlete has already developed their ability to
use oxygen effectively. The solution is to strength train
and make them work at faster than normal speeds (i.e.,
speed training and intervals), while retaining the ability
to recover.
workout is done. Walk away! When they run pace work,

nothing is more than a half marathon so that they have
the ability to go out and actually train the next day with
purpose.
Energy is the primary factor in this type of training. We
have to be able to look at the individuals energy and
see how much they can handle, at what speeds they can
handle it, and how much weight they can move. All the
while still having the ability to get up the next day and
do four to eight one-kilometer repeats at a 5:00 mile
pace (if this is what they can handle), and then be able
to do Helen the next day and at PR or near-PR levels.
As I stated in the beginning, much of this is about the
psyche and your ability to believe you can handle more
(and different) than you ever have. Dont just go out and
expect a change tomorrow. This is something that will
take learning and patience like anything else. Now if you
are convinced you have the abilityoh, the possibilities
that await you!
When I talk about strength training, heres what I mean.

Most of the time, we squat every week, doing sets of ten
at 80 percent of max, then adding five pounds for eight
reps, then adding five pounds for six reps. This usually
scares the newbie endurance athletes to death, but they
get over it soon because we wont train them any other
way. They learn that the strength training actually speeds
up recovery and lets them get back to training much
sooner than they thought.
Speaking of recovery, thats the next limiting factor we
have to work on with distance athletes. Most of them are
training exclusively in the oxidative pathway, and highly
overdoing it at that. Even if you are just training this way,
would it not behoove you to have the ability to actually
recover from these workouts so that you could actually
benefit from them? We make each of our athletes recover
to a heart rate of 120 in less than two minutes when
doing intervals or hill work. If they cant recover, then the

operates one of the only internship programs for
professional trainers in California.
3 of 3

CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 65 - January 2008
Endurance Training
Decreased Training Time & Increased Work Capacity
Brian MacKenzie
In reflecting on the CrossFit Certification seminar I
recently attended at North Santa Cruz, these words
still ring in my ears like Christmas bells: Increased
work capacity across broad time and modal domains,
increased work capacity across broad time and modal
domains, increased work capacity across broad time
and modal domains.
The same weekend as the cert, three of the athletes I
train were running the New York Marathon. They all
finished and felt as though they had not really done a
marathon, unlike many marathoners who train only
long distances for long hours. At my training business,
we start with technique with everyone we train. We
teach each of them to squat, deadlift, snatch, and jump.
It does not stop there. We look at their ability to keep
a foot underneath themselves when running and how
quickly they can pull it up off the ground as they
move forward. This is the most effective approach to
improving running that I have found, and as their speeds
and paces get more impressive, the better the athletes
get at correcting their technique in all sports as they
begin to adjust to the neurological patterns associated
with proper form.
Once we are comfortable with the technique we
Increase the work capacity. Its about power! Time to
get serious. Typically, soreness follows, which is to be
expected but often comes as a surprise to the nonweightlifting individual. I always laugh at this, because
most endurance athletes dont connect that soreness
with their other experiences. For example, when their
legs are shot at the end of a marathon, they tend to
think it is somehow aerobically related. So, even

though they could not be more wrong, they typically
respond by increasing training miles to try to get muscle
and tissue breakdown to stop. However, we go in the
opposite direction: we CrossFit them! Then, once
weve increased work capacity, we can focus on results,
because if we are going to train someone for something
that is ultimately what we are looking for, right?
Sample endurance training program
Since my first article on endurance training in the
November 2007 issue of the CrossFit Journal, Ive
received numerous questions and inquiries from people
whod like more information on the what and how of our
philosophies and using CrossFit in training for longerdistance events. I wish I could have some program that
would look at each individual and spit out a tailor-made
program. Unfortunately I dont have that and I cant just
put out a month-long program based on your needs and
your energy and what you can and cant handle without
looking at what happens to you in training.
What I can do here, though, is to break down the last
five weeks of training we used for an athlete preparing
to run a hilly 50k (thats 31.2 miles, with 5,490 feet of
climbing) as his first long-distance race. This particular
guywell call him Rookiewas a newcomer to these
kinds of distances. The longest run he had ever done was
15 miles, and before beginning this program, he was not
even actively a runner. We implemented the plan below
for the last five weeks of training before race day, and, on
November 18, he completed his 50k with no problems.
1 of 4

Endurance Training (continued...)
We started Rookie off by figuring out how much

running he could handle in terms of speed, pace,
and hill work. The Tabata run substituted for
hill training in the end, but we started out using
100-meter hills that were run fast, with a very
high cadence. Then we started having him do
1.2-mile hill climbs at about a 6 percent grade.
The speed work is based off of time trials he
did in the beginning and throughout the training.
Each time his PR went up in a specific run, or
when he could recover in less than 1:15 from
intervals and hill repeats, we increased the
intensity/paces.
If you do Tabata runs, leave your ego out of it.
Start slow and scale up. Ive had people fly off the
backs of treadmills trying to prove something

and failing miserably. Running at a 12 percent
grade on a treadmill at 10 miles per hour will
crush anyone if they are not ready for it and their
form is off. The key to the Tabata run is to keep
your cadence incredibly high (110+ foot strikes
per foot per minute). To calculate this, you just
multiply by 6 the number of times either your
left or right foot strikes in 10 seconds. (Or buy
a tempo trainer and try to hold your cadence
with the beat.)
The CrossFit workouts in the program above
can follow the WOD posted on the CrossFit
website, or you can tailor it to your needs to
try to get the response you need. This is about
progression and increasing work capacity for
this sport. If you are not making gains, adjust it.
Dont do more, though, under the assumption
that you need additional aerobic training.
Aerobic levels increase when work capacity
increases. Fact! The beginning of your training
cycle should be where you develop your basic
aerobic capacity, and it shouldnt take three
months. It should take no more than a month to
get you up to handling a couple hours of aerobic
activity.
Unfortunately, our approach has not been
well received in the endurance world yet.
However, we are making strides, and those
who are familiar with CrossFit have given us
the warmest welcome we could have ever
gotten. The endurance community seems to be
a little upset that someone has the audacity to
say that what the masses are doingand the
popular magazines recommendingisnt the
only way to train for going long. I am still baffled
at the lack of questioning and the sheer blind
determination of those who believe they need
to train all day to achieve their goals.
As I sift through articles and books I come
across something that makes what I am doing
seem to make more and more sense. Dr. Mel
Siff, a highly regarded sports scientist and
author of the book Facts and Fallacies of Fitness,
points out that twentieth-century scientists
have raised the heart onto a pedestal, where
it remains relatively unchallenged by any other
bodily system. Fascination with the heart has
2 of 4


The course profile of the 50k that Rookie ran. (It isnt flat!) This is what most ultras look like.
Please keep in mind that this program is not

developed specifically for you: it is developed
for this particular person. You will need to look
at what you can handle. This means several
things. Can you make your intervals (speed
and recovery); are you losing strength, power,
speed, flexibility; are you sleeping, eating, and
feeling good? (Negative replies in these areas
are all indicators of overtraining.) If not, you
have to change something! Please beware and
understand that this program is for someone
who has been conditioned to handle CrossFit
and a running program.
Week 1
Week 2
1. CrossFit: Heavy
powerlifting/Oly movements:
squat, deadlift, clean, snatch,
and bench, <10 reps x 3-5 sets
Monday
2. CrossFit: Metcon/
gymnastics mix
1. Tabata run in the

a.m.: 20 sec work/10
sec rest x 8 sets, 12%
grade, 9 mph
Tuesday
Run 5-10k at best halfmarathon pace or faster
Wednesday
Thursday
1.CrossFit: Bodyweight/
gymnastics (Angie is good)
3 hours later:
1. Tabata run (on treadmill): 20

sec work/10 sec rest x 8 sets,
12% grade, 6-10 mph (depending
on ability)

on ability)
3 + hours later:
Jog 30 minutes easy
Tabata run (on treadmill): 20 sec

work/10 sec rest x 8 sets, 12%
grade, 6-10 mph (depending on
ability)
2. Long hill repeats: Hills 1.2

miles long and at 6% grade,
recovering to 120 heart rate
in less than 2 minutes before
repeating
3 + hours later:

on ability)
2. Long hill repeats x 2: Hills

1.2-miles long and at 6% grade,
in less than 2 minutes before
repeating
3 hours later:
Run 10 miles at a pace

that is 4-7 minutes above
your fastest 10-mile time
(e.g., 1:07-1:10 if your
best 10-mile time is 1:03)
2. CrossFit: Fran at 80%

effort
3 + hours later:
1. Run 5km easy
2. CrossFit
1. Run 5-10k at best halfmarathon pace or faster
3 + hours later:

grade, 9 mph
2. Run 4 x 1k at less than

best 5k pace, recovering to
120 heart rate in less than 2
minutes
1. CrossFit: Heavy
powerlifting/Oly movements:
squat, deadlift, clean, snatch,
and bench <10 reps x 3-5 sets
2. CrossFit: Metcon/
gymnastics mix
Day off
2. CrossFit

grade, 9 mph
2. CrossFit

grade, 9 mph
3 + hours later:
2. Run 4 x 1k at less than
best 5k pace, recovering to
minutes
1. CrossFit
3 + hours later:
2. Run 5 x 400 meters
at below best mile pace,
in less than 2 minutes
1. CrossFit
3 + hours later:
2. Run 4 x 1k at below best 5k
pace, recovering to 120 heart
rate in less than 2 minutes
1.CrossFit
3 + hours later:
CrossFit: Power:
--Hang snatch 3 x 10-20
reps at 25% of max squat
--Kettlebell swings 3 x 10
at same weight as snatch
--Push jerk 3 x 10 reps at
25% of max squat
--Box jumps 3 x 10-20
reps
Friday
CrossFit: Oly day:
clean, snatch, jerk
combos with box
jumps, burpees, etc.,
medium weight
CrossFit: Oly day:

clean, snatch, jerk
combos with box
jumps, burpees, etc.,
medium weight
CrossFit
Saturday
Run 15-mile trail
run, heart rate
below 160
(This is the longest
run Rookie has
ever done.)
13.1-mile trail run,

heart rate below
165
Run 13.1-mile trail

run, heart rate
below 165
Sunday
1. Run 5 x 1k at 10 seconds
below best 5k pace,
recovering to 120 heart
rate in less than 2 minutes
2. Strength recovery: Basic

innervation exercises based
around hips, 3 sets to burn
so that we can go heavy or
hard tomorrow
1. Run 4 x 1k at@ 10
seconds below best 5k
pace, recovering to 120
heart rate in less than 2
minutes

hard tomorrow
1. Run 4 x 1km at 10
seconds below best 5k
pace, recovering to 120
heart rate in less than 2
minutes

hard tomorrow
1. Run 8 x 200m at best

mile pace, recovering to
120 heart rate in less than
2 minutes
One-hour jog

sec rest x 8 sets,
12% grade, 9 mph.
50k race
2. CrossFit
Drills and warm-up

hard tomorrow
Day off


Week 3
Same
format
but mix
it up a
bit for
CrossFit
this week
Week 4
Week 5
2. Run 8 x 200 meters at

best mile pace, recovering to
minutes
3 of 4

also spawned an industry which has captured
the attention of health entrepreneurs and the
publiclong, slow distance (LSD) athleticism.
Cardiac health and prolonged longevity came
to be regarded as the consequence of aerobic
exercise. Sound familiar? Moreover, he points
out, all non-aerobic exercise has been deemed
of little consequence in promoting cardiac
health. Siff responds to that contention by
citing study after study of anaerobic training
and its effects on the heart (see, for example,
Ralph Paffenbargers studies of longshoremen
and stair climbers). Astonishingly enough,
hardly any studies have been conducted to
show that aerobic (LSD) exercise is superior
to any other form of exercise for preventing
heart disease. So could the LSD/endurance
community have it wrong? Well, lets just say
theres more than one way to skin a cat!
Benefits
Drawbacks
Aerobic
training
Increased
cardiovascular function
(as measured by VO2
max)
Decreased body fat
until plateau
Decreased muscle
mass
Decreased strength
Decreased power
Decreased speed
Decreased anaerobic
capacity
Anaerobic
training
Increased
cardiovascular function
Decreased body fat
Increased muscle mass
Increased strength
Increased power
Increased speed
Increased aerobic
capacity
Might require an
aerobic foundation
depending on sport
Table 1. Benefits and drawbacks of aerobic vs. anaerobic training
I realize that the vast majority of you probably already

know this stuff. My point is that even in the above
training plan for endurance running, there is very little
aerobic training because I am not willing to have athletes
do a ton of aerobic training when it means a loss in
everything else. Also, it has been my experience that
when they train stamina, strength, flexibility, power,
coordination, agility, balance, and accuracy in addition
to cardiovascular endurance and speed, my athletes
make much larger gains.
More often than not, I question everyone and
everything, and for this I make some enemies, but
I also make some serious new friends. I have found a
family in CrossFit, largely because we are pursuing the
same thing. Although my background is in endurance
and CrossFit is about overall fitness, there is just too
much common ground in our philosophies not to work
together to increase work capacity (power) across
broad time (short duration to long duration) and modal
domains.

operates one of the only internship programs
for professional trainers in California.
4 of 4

DYNAMIC FUILD
http://www.theboxmag.com/crossfit-supplementation/dynamic-fluid/
Doug Katona is a managing

partner and head coach for
CrossFit Endurance
(crossfitendurance.com). He
coaches several CrossFit Games
athletes and has written
numerous articles on endurance
and strength and conditioning.
He has served as an NFL athletic
training consultant and is a
Category 2 cyclist.
SEMINAR WEEKEND
SEMINAR PRESENTATION SLIDES
CROSSFIT ENDURANCE
Running Mechanics & Performance
CFE/Traditional Progression Hierarchy

Traditional Model
CFE Model
Volume 1 1 Technique/Skill
Intensity 2 2 Intensity
Technique/Skill 3 3 Volume
Traditional protocols simply add more time and volume to periodize ones body to
be able to race that time or distance. CFE demands attention at the technique level,
then tests the technique under stress (intensity), then develops increased stamina
through technique executed under stress with more weight, time or weight volume.
What Factors are Involved in Running Fast?
The more we use gravity to move forward, the less work has to
be done to move forward. Two of the best runners of all time who
do this flawlessly are Usain Bolt and Michael Johnson.
The CrossFit General Physical Skills
Cardio Respiratory Endurance

Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
This seminar addresses many of the software elements of these
skills (bottom 4). The hardware elements must be respected (top
4). Power & Speed are byproducts of the top 4 & bottom 4.
Conventional Running Theory

Munro postulates applying increased ground reaction force (pushing) to
increase acceleration of the centre of mass 1
Hunter found that it was not advantageous to have large vertical
impulse during the acceleration phase of a sprint. Their fastest runners
only produced moderate vertical impulses. 2
The quadriceps & hamstring muscles contract during early support
during knee flexion. These muscles are therefore resisting the work of
gravity, as the body lowers from foot contact to mid-stance. 3
According to scientific data, extensors muscle activity begins to
decrease and ends about 30% before toe-off. This will negate extension
of the knee and hip or pushing off. 4
Conventional theory demands that movement forward is generated by
pressure exerted in the opposite direction (pushing). In doing so, there is
a significant draw on both quadriceps and hamstrings that can exhaust
ones muscles prematurely. Neither one of these muscles is capable of
producing forward propulsion.
1Munro et al., 1987; Weyland et al., 2000
2Hunter et al., 2005
3Elliot & Banksby, 1979
4Brandell 1973; Mann and Hagy 1980, Pare et al., 1981, Schwab et al., 1983, Nilsson and Thorstensson, 1985, Montgomery et al., 1994
The Concept of Efficient Running

Movement is built on an infinite number of positions, through which the
body moves in space and time.
The dead lift, squat and press all have defined positions for beginning,
middle and end.
o So does running!
o
It is important to note that the body cannot move forward until the center
of mass passes the ball of the foot (pivotal point of support).
Each movement starts and ends in a defined position.
There is only one ideal position for intended movement (running).
The closer we get to the ideal position, the more efficient the movement
is.
Movement is a constant change from one position to another on the
timeline of movement duration.
Define a starting position (in our case,figure 4)

Establish appropriate fall for speed desired.
Define the finish position (figure 4 on other leg)
Define the easiest way to move from start to finish (figure 4, fall, pull)
The Concept of Efficient Running

POSITION
(establish figure 4 position - high stability)
FALL
(loss of balance movement.
Maintain stability)
PULL
(dynamic stability shifting support
from beginning to ending position)
Basic Principles of Efficient Movement

Work WITH the laws of nature, not against them.
You go where your body weight goes.

Muscle activity should service your body weight, not the other way around.
Gravity 1
Ground reaction 2
Muscle elasticity 3
Muscle contraction 4
Gravitational Torque
Momentum/Inertia
These 6 forces are the drivers and areas for focus when
considering successful running technique. Dont believe the power
of gravity? Pick up a PVC.
1 1.Graham-Brown, 1912, 2 Cavagna & Lafortune, 1980, 3 Cavagna et al, 1964, 4 Heise et al, 1996
Position
All movement begins &
ends with a specific
position.
Requires accuracy, agility,
balance, and coordination,
therefore it is a skill.
Figure 4 is the position
from which falling begins.
Keys: Midline stable,
gymnastic/hollow set
Optimal position= one knee bent to create a figure 4 position; head position neutral;
bent support knee; quiet upper body shoulders externally rotated.
Figure 4 Position
Gravity
The strongest mechanical force among the forces in nature Anokhin
stated, all biological systems, the most essential characteristics of it,
are defined by the Universal Law of Gravity. 1
Leonardo Da Vinci was the 1st to recognize gravity as a propulsive
force, when he stated, motion is created by the destruction of balance,
that is, of equality of weight for nothing can move by itself which does
not leave its state of balance and that thing moves rapidly which is
furthest from its balance 1
Fen following extensive work on running found that his fastest runner, in
comparison to a slower runner had his centre of mass further forward
during stance (an increase in body fall) 2
Gravity is the most powerful force we can harness. The more we

embrace gravity, the easier it is to run. The more we fall, the faster
we run.
1 Keele, 1983: p. 173; , 2 Fen, 1930
Fall: Rotation around point of support

Using Gravitational Torque
AGAIN: It is important to note that the body cannot

move forward until the general center of mass passes the ball of
the foot (pivotal point of support)
F = mg x sin
mg
Much like our PVC example, our position must be solid from foot to shoulder.
Once our position is established movement is initiated by moving/allowing our
general center of mass forward. Retention of this fall and stable midline defines
our speed of movement.
Falling
3 Simple Keys:
Use gravity to help. Its
the strongest, most
natural force.
Movement is a result of
the destruction of balance.
Use torque to redirect
energy for movement.
Angles of Falling: More Fall - More Speed
Depending on the amount of gravity

utilized, the body immediately
knows the quality and quantity of
muscles efforts that should be
applied in the particular movement.
This is ingrained in the human body
through a process of millions years
of evolution.
SLOWER RUNNING ONLY
REQUIRES 1-5 degrees OF LEAN.
WE utilize a small amount of gravity
transferring to the horizontal
component. FOR FASTER RUNNING
WE USE MORE FALL AS IT HELPS
US UTILIZE more gravity for forward
movement.
Speed is governed by the angle of fall, not by pushing backward.

Position never changes, however, degree of fall does
More fall= more speed.
Variations of Correct Running
A 19.1 degree fall delivers a 4:08 mile split.

Usain Bolt runs the 100m dash with an average 18.5 degree and
maximum 21.4 degree fall.
Foot recovery height is indicative of speed.
PULL: with hamstrings for change of support
Use ground reaction

and muscle elasticity
instead of muscular
energy.
Minimal compact
movement
Stride frequency is
critical.
A forefoot ground strike capitalizes on maximal muscle elasticity.

The movement from ground strike to figure 4 is controlled by hamstring
contraction. The rate of this pulling motion is in harmony with cadence.
Stride Frequency
Very similar to cycling
Minimum of 90 cadence (180 steps per minute)
is necessary for ground reaction and muscle
elasticity to work together and save muscular
effort.
Monitor with a Seiko Metronome /
www.frozenape.com (iPhone App) / Or any
metronome that will set to 90 cadence or faster.
Good runners pull the foot straight up.
Higher cadence equals faster speed. As the lean/fall increases,

stride frequency must increase to handle incremental torque.
Range is 90-130 steps per minute, per foot (130 is world class)
Running Errors
Poor body position (bent at waist K)

Landing in front (braking)
Landing on heel (no elasticity)
Landing on straight leg (knee load = sheer force)
Pushing off in back (creating lever)
Foot on ground too long (prolonged contraction)
Almost all sources of error/pain can be sourced to these 6 areas.

Running error communication should be kept simple!
Find the source of the error, prescribe the solution.
Focus on 3 Keys
Position- retain midline stability
o
Midline stability: The midline is the entire spine. Its stability is

dependent on the core and all the prime movers of the body.
This includes the hip, glutes, and hamstrings. Excessive
tightness in any of the prime movers affects the core muscles,
often resulting in low back pain.
Falling - use gravity to your advantage (efficiency)

Pulling - foot straight up (pull insertion towards origin)
This concept takes minutes to learn, but a lifetime to master!

Whenever you lose your way, come back to the basics.
Everything begins with position, if it is not correct, your fall and pull is
sub-optimized.
Key Technique Areas

Maintain 90+ cadence
Stay compact
Do as little work as possible = efficiency of movement
This quick list of basics reinforces what to do to maximize

efficiency and speed.
CROSSFIT ENDURANCE
Injury & Prevention
Injuries and Errors

Upon close reflection, it is fairly clear why modern running
science and medicine has not addressed running technique
as the main cause for injuries:
There was no standard of running technique.
An error is a deviation from the standard. If there is no
standard then there is no error in technique.
If there is a standard in technique, any deviation from it is an error.
Errors in technique are the cause of injuries.
Start position= finish position tunnel example
Putting your body in an inefficient position for the

intended task (Proper Set-Up/Position = Efficiency &
Less Injury)
Two Major Rules Which Cause Injuries
Stopping a movement
Creating leverage
Stopping a movement and creating leverage force tissue to move

in a direction that can cause undue stress. We want to prevent
ourselves from any such stressful activities.
Muscles Loading
Both rules are primarily about
how much we work against
gravity.
When we reduce our work
against gravity injuries are
reduced.
If we increase the amount of
work against gravity, injuries
increase.
Running faster instead of harder will help ingrain this concept.

Harder implies greater muscle contraction rather than leaning. Run fast,
not hard. Retain muscle elasticity at all costs in all movements.
Running Errors
Poor body position (bent at waist K)
Landing in front (braking)
Landing on heel (no elasticity)
Landing on straight leg (knee load=sheer force)
Pushing off in back (creating lever)
Foot on ground too long (prolonged contraction)
Almost all sources of error/pain can be sourced to these 6 areas.

Running error communication keep it simple.
Find the source of the error, prescribe the solution.
Common Injuries in Running
Improper Movement Patterns

Unnecessary muscle activation
Muscle work against gravity and bodyweight
Too much distance and speed for skill
Make technique changes from the ground up.
Use this slide as a cheat sheet on diagnosing running injury. All injuries are the
result of stopping a movement or creating leverage. It is vital to understand that
injury comes from a deviation from a standard.
Calf Strain / Tear & Achilles Tendonitis

Causes
Weakening of muscle fibers

Overstressed tissue
Why
Toe landing
Toe push off
Tight calves
When our calf is over articulated it causes muscle overload and the creation of
leverage. Undue leverage without enough strength causes the muscle to tear. A
loose foot and greater muscle elasticity will prevent this injury from occurring.
Plantar Fasciitis
Cause
Too much load on the

plantar fascia which leads to
tissue breakdown
Why
Toe landing
Excessive push off
Tight calves or achilles
tendon
Primarily gastroc soleus
Too much load on a weak fascia creates breakdown. To solve

plantar fasciitis over the long term correct technique issues,
improve foot mobility, and strengthen weak facia.
ITB Syndrome
Causes
Heel striking out in front of

GCM
Landing on outside of foot
Why
Weak muscles
o
o
Glute Medius
Vastus Medialis
Tight lateral quad

Adhesions
o
o
In IT band
Lateral Quad
Knee diving in during:

o
Run
IT pain is generated from the IT band rubbing back and forth across the bone on
the outside of the knee. Long term resolution must feature a lengthening of the
IT band (stretching), strengthen glutes, and myofascial release.
Patellar Femoral Dysfunction and Patellar Tendonitis
Causes
Patella not sliding within the

femoral groove properly
Tissue breakdown at patellar
tendon
Why
Tight quads/weak vastus

medialis oblique (VMO)
Weak gluteus medius
Sitting for extended periods
Runners knee is caused by the shifting back and forth of the patella tendon
brought on by ground reaction force meeting tight quads and weak glute
muscles. Increased strength in the glutes and quods allow for less stress on
patella tendon.
Low Back Pain

Description of Pain
Generally in and around low back

Achy pain typical
Pain shooting through the glute
Pain radiating down the leg
Why
Tight and weak hips creates

unbalanced torsion on low back
Weak midline/core
Heel Strike
Over rotation of upper torso
Forward lean
Muscle imbalances
Heel striking is the primary source of lower back pain. Such pain can be
exacerbated via over rotation of the upper body. More erect posture and forward
hip position relieves ground concussions.
Treatments
Treatments may vary, but prioritizing how you go about
treatments enhances the effectiveness of the treatment. Treat
muscle stiffness first.
Find the weak muscles and strengthen them, work proper
mechanics, re-evaluate form, & progressions.
Remember, if youve injured a tissue, youve got to treat that
tissue AND solve the mechanical problem that caused that
tissue to load poorly in the first place.
www.mobilitywod.com Starrett Movement & Mobility
Prioritize how you treat an injury. Inflammation reduction, technique analysis

and strength improvement are places to start. Remember to go up/down stream
from the injury to ensure comprehensive treatment.
CROSSFIT ENDURANCE
Fueling the Endurance Athlete
Nutrition
Sport
Weightlifting
Gymnastics
Metabolic Conditioning
Nutrition
Fueling is a skill that must be practiced and perfected just like accuracy,
agility, balance and coordination. If we have to prioritize training,
recovery and nutrition, nutrition is #1, the other two can be monitored by
outside observation.
What Do We Eat?
Are you eating to train or training to eat? Ultimate performance is

fueled by ultimate quality of food and hormonal management of
insulin and glucagon. How are you fueling your engine?
Hormones and Response to Energy
This graph simply demonstrates your bodys response to the ingestion of

various macro food groupsultimately we want to limit insulin production
and train our bodies to utilize fat as its primary source of energy via
ingestion of PRO and FAT.
Endurance Fueling Has Three Sources

Nutrition
During exercise the bodys nutrition demands change based on the duration of
event.
Shorter events draw upon glycogen stores while events over 18 hrs utilize more
fat.
Shorter events draw up pre/post hydration & nutrition more than fueling during
the race or event.
Hydration
70% of our body is water, 75% of mitochondria weight is water.

Minimum water consumption should be 16-20 oz per hour, however, this can be
as high as 34 oz in extreme conditions.
Electrolytes
Electrolytes are sodium, chloride, potassium, magnesium and calcium

These minerals help retain water in and across your body including your
muscles.
Human hierarchy of needs demands that oxygen, hydration and

THEN nutrition must be addressed in that ordertend to each
need state and plan/execute accordingly.
Nutrition Highlights
The body can retain about 1800-2200 calories of glycogen
when fully fueled.
During intense exercise, the body can burn 600-1500
calories per hour.
Unfortunately, we can only absorb 200-600 calories per
hour.
Based on the duration of the event, our refueling strategies
must be flexible and call upon different sources of calories.
Key = get a nutrient return for what you ingest!
Macronutrients should have high nutrient density (food is
fuel)
Nutrition Fueling Protocol

<120 Minutes
Primary fuel is glycogen (depending on intensity of event for the individual)

Hydration goal should be 16-20 oz per hour w/ temps under 80 degrees
2-4 Hours
Glycogen is depleted (this is a clue that nutrition planning needs to happen long
before this point)
Fueling transitions from glycogen to glucose and fat
Have a target of specific fuels that work for YOU and stick to it.
Gels?
Fats (Good Fat vs Bad Fat, medium chain triglycerides )
Protein (What sources are optimal and can you handle? Chicken Breast, Whey, Casein?)
All?
Electrolytes begin to have larger role
Activities under 90-120 minutes require no additional calories. Length of

event will determine sources of calories. Higher intensity events will draw
down glycogen stores faster than lower intensity efforts.
The Paleo Diet for Athletes, Cordain, 2005
Nutrition Fueling Protocol

4 Hours+
Intensity is less
Fat becomes primary source of fuel
CHO must continue if you already started (the vicious cycle)
Electrolytes must be replaced 500-2000 mg per hour
12-18 Hours+
CHO contributes less vs much higher at lower more intense levels

PRO is a necessity
Fat bears most of the energy.
Electrolytes and water prescription remains same as 4-12 hr markers
Potassium should be replaced 1x every 3-4 hrs (via electrolytes or banana)
Longer efforts will feature lower heart rates allowing for the ability to
digest PRO and FAT in addition to CHO. While these are very good
guidelines, nutrition is very personal and must be tested in training under
various conditions.
The Paleo Diet for Athletes, Cordain, 2005
Hydration Highlights
For most athletes training/racing over 60 minutes at 72-76
degrees, 16-20 oz per hour is an adequate target.
To confirm targets for higher temperatures, please visit this
consumption calculator www.gssiweb.com/FluidLoss.aspx
With a 3% loss of water dehydration occurs.
Dehydration Levels
<2% Manageable loss

5-6% Sleepiness, headaches, nausea, tingling in arms
10-15% Muscles lose control, hearing impaired, dim vision
15% Death
Nutrition is only 1/3 of your fueling strategy. Hydration and electrolyte

management are the other 2. Drinking half your bodyweight in oz of
water should be an everyday hydration strategy (i.e. 150lb person should
be drinking 75 oz per day)
Electrolyte Highlights
Electrolyte management is vital in endurance efforts
Both under and over prescription of electrolytes can be fatal
Hyponatremia- Caused by sodium loss in blood due to under
consumption of electrolytes usually due to indulgence of water. In
extreme cases, this sodium free blood travels to the brain, permeates
brain cells, causes brain swelling and causes death.
Hypernatremia- Is caused by an elevated level of sodium in the blood.
While over consumption can be a driver of this condition, it is more
commonly associated with dehydration as the increased level of sodium
is more often caused by a lack of water ingestion.
Electrolytes are the glue for your hydration strategywithout

them, hydration will not be retained by the body. This can result in
dehydration and sub par performance.
Electrolyte Management
Electrolyte management can be very personal and can vary dramatically from
athlete to athlete.
The only way to confirm ones electrolyte needs is to perform a sweat rate test.
Alberto Salazar (one of Americas greatest marathoners) lost over 80 oz of
sweat per hour.
Sweat Rate Protocol
Weigh yourself without clothes

Perform a 60 minute time trial at goal race pace in a temperature controlled environment
Weigh yourself after effort
Subtract 1 lb for every 16 oz of water consumed during time trial
Once you have confirmed total weight loss, you can then correlate each pound lost with
the following loss in electrolytes:
220mg of Sodium
63mg of Potassium
8mg of Magnesium
16mg of Calcium
Performance of this protocol is critical to determine your athletes personal

sweat rate and should be treated with as much reverence as any time trial effort.
Electrolyte Guidelines
Electrolyte
Role
Target Dose per

8 oz of water
Daily Performance Target
Sodium
Muscle Contraction
Nerve Transmission
150-250mg
1500-4500 mg
Chloride
Peak Muscle Function
45-75mg
45-75 mg
Potassium
Muscle Contraction
Nerve Transmission
Glycogen Formation
50-80mg
2500-4000mg
Muscle Relaxation
ATP Production
20-30mg
400-800mg
Bone Health
Nerve Transmission
Muscle Contraction
10-15mg
1200-1600mg
Magnesium
Calcium
Sodium is the major driver of electrolyte success, but the others must be
tended to as well. www.saltstick.com is our preferred choice as its
potency and electrolyte proportions are identical to sweat.
CROSSFIT ENDURANCE
SMR& Mobility
Self Myofascial Release (SMR)

SMR is a soft tissue therapy used to treat pain and
dysfunctional tissue
--Improve mobility of tissues (sliding surfaces)
--Relaxing contracted muscles (trigger points)
--Increasing blood flow
--Lymphatic drainage
--Stimulating the stretch reflex
Fascia
-- Connective tissue surrounding muscles, bones and joints
Foam rollers, lacrosse balls, massage stick, rumble rollers, etc.
Keys to Successful SMR
Consistency
- One treatment will not fix your problems. You must make it a
habit.
Pain is not the goal

- SMR is uncomfortable, but not a toughness test.
Upstream/Downstream
-Must treat areas above and below the problem area.
Supplemental treatment
-Just beating up your tissues is not enough. Dont forget to
address technique, mobility, and ROM.
SMR Key Areas

Lacrosse Ball
Foam Roller
Lower leg (front/back)
-Hamstring (insertion)
- Quadriceps
-
- Plantar foot
- Calf
- Quadriceps
Adductors
- IT Band/lateral hip
- Hip External Rotators
- Lumbar spine
- Thoracic spine
-
- IT Band/lateral hip
- Hip External Rotators
-Lumbar spine
- 2 balls taped together
- spinal erectors
How to SMR videos and workshops

http://smr.networkfitness.com/smr-categories/
CROSSFIT ENDURANCE
CrossFit Endurance / Power Speed Endurance

Traditional
LSD is defined as long, slow, distance and features either a time or
distance measure of progress. This effort level is rarely if ever above 70%
and time/distance increases 10% every week for 3 weeks then decreases
15%, repeated until top distance/time achieved; Periodization
CrossFit
Constantly Varied, Functional Movement at High Intensity It is broad, and
seeks use of all domains with intensity rarely below 80%
CrossFit Endurance
1st Word = CrossFit, 2nd Word = Endurance: Refers to cardio respiratory
endurance, or ones ability to maintain aerobically for desired time
CFE: brings a structured Strength and Conditioning to Sport!
Traditional endurance modalities are reduced to a discipline performed longer or

farther than the week before at an intensity level that is almost always
conversational and rarely intense. CrossFit Endurance builds on a CrossFit
base through increased stamina efforts (time trials, intervals)
CrossFit Endurance / Power Speed Endurance

Traditional
LSD is defined as long, slow, distance and features either a time or
distance measure of progress. This effort level is rarely if ever above 70%
and time/distance increases 10% every week for 3 weeks then decreases
15%, repeated until top distance/time achieved; Periodization
CrossFit
Constantly Varied, Functional Movement at High Intensity It is broad, and
seeks use of all domains with intensity rarely below 80%
CrossFit Endurance
1st Word = CrossFit, 2nd Word = Endurance: Refers to cardio respiratory
endurance, or ones ability to maintain aerobically for desired time
CFE: brings a structured Strength and Conditioning to Sport!
Traditional endurance modalities are reduced to a discipline performed longer or

farther than the week before at an intensity level that is almost always
conversational and rarely intense. CrossFit Endurance builds on a CrossFit
base through increased stamina efforts (time trials, intervals)
Aerobic Training
Drawbacks
Benefits
Increased cardiovascular
function
Better fat utilization
Greater capillarization
Increased mitochondrial growth
Decreased muscle mass

Decreased strength
Decreased power
Decreased speed
Decreased anaerobic capacity
Decreased testosterone/hormone
levels
Extended fatigue
Traditional, monostructural aerobic training offers many

cardiovascular and fat burning advancements, but at a cost of
significant decreases in many anaerobic functions.
Anaerobic Training
Benefits
Increased cardiovascular
function
Decreased body fat
Increased muscle mass
Increased strength
Increased power
Increased speed
Increased aerobic capacity
Greater capillarization
Increased mitochondrial growth
Drawbacks
Might require an aerobic foundation
depending on sport
Increased intensity
Skill should be understood/trained
Contrary to public belief, anaerobic training expands aerobic

capacity as well as increases and fuels muscular endurance
activity. Either system overdone, will cook the athlete.
Energy Systems
Pending the activity/sport all of the energy pathways are frequently utilized.
Traditional protocols tend to ignore phosphagen, glycolytic and lactic pathway
development.
Aerobic Training A Review
Traditional Model
CFE Model
Volume 1 1 Technique/Skill
Intensity 2 2 Intensity
Technique/Skill 3 3 Volume
Traditional protocols simply add more time and volume to periodize ones body
to be able to race that time or distance. The roles of intensity and technique are
distant 2nd and 3rd place.
Endurance
Cardio respiratory
How long can you go aerobically for a desired amount of time?
You can build your Cardio Respiratory system with Stamina & Intervals.*
o
o
o
Endurance: the ability for one to maintain aerobically for desired amount of distance
or time. It also refers to suffering... Or ones ability to deal with pain! The breakdown
of your body in an endurance event has nothing to do with aerobic activity though.
This is a strength and conditioning issue.
Stamina: simply put is the ability to prolong a very stressful situation. It requires the
ability to use all energy systems.
"Stamina" as "gears on a car. We must develop all pathways in much the same way
a powerlifter must develop speed strength, strength speed, power, strength, etc.
In a nutshell, some people bake Thanksgiving turkeys for 3 hours, others deep
fry them for 15 minutes, but still get the same result! We do the same with
endurance athletes, high intensity achieves aerobic performance while building
anaerobic capacity. We mesh the 2 together.
*Tabata Protocol (13.8% increase in VO2 over 6 weeks)
Anaerobic Backed Up
www.zone5endurance.com
Lydiard A, Running to the Top, Meyers and Meyers Sport, 1995, pgs. 41, 78, & 105
Maffetone P, Training for Endurance; Guide for Triathletes, Runners, & Cyclists
David Barmore Productions, 1996, pg 78
Burgomaster K, Hughes S, Heigenhauser G, Bradwell S, Gibala M. Six Sessions of sprint

interval training increases muscle oxidative potential and cycle endurance capacity in
humans J Appl Physiol 98: 1985-1990, 2005
Coyle, E. Very intense exercise-training is extremely potent and time efficient: a reminder J
Appl Physiol 98: 1983-1984, 2005
Runners Train Less and Be Faster: www.sciencedaily.com/releases/
For athletes looking for both diagnostic results and real world insights, the
sources above will offer them the examples they are interested in.
CROSSFIT ENDURANCE
(Endurance) Programming
Endurance Programming
Who is the athlete?
Time trials define us. We must establish a series of time trial efforts that will define our
starting point
Athlete History (experience, bio markers, performance markers, life/schedule)
What is the commitment level?
How much time is the athlete willing to commit?

What is the level of discipline they are prepared to commit to changing the way they
eat?
Are they prepared to commit to recovery protocols as aggressively as training
protocols?
What is the athletes primary goal?
Make the athlete define successsimply finishing a marathon is a dramatically different

goal than breaking 3 hours. Participating and Racing are 2 different things!
Before we establish any training program, we must define a starting point,

commitment level, and objective. Establishing a defined goal is critical to make
sure that the coach and athlete are aligned in terms of mutually defined success
criteria.
Defining the Athlete

Who is your Athlete?
What are their sport specific goals?
Time trial i.e. 5K run, 500yd swim, 20-40K bike
Benchmark WODs accurate indicator of different time
domains/distances.
The CF/CFE training protocol can be very dangerous if simply entered into
without the proper awareness of current physical capability and skill sets.
Establishing a beginning is critical in sharing progress with the athlete as the
training protocol and goal setting steps are introduced.
Programming the Athlete

Regardless of goal, all athletes must execute a base regimen
of 4-6 CrossFit WODs per week
CrossFit is the foundation of CFE Training.
CrossFit is not 4-5 metcons per week, it is constantly varied, functional
movement performed at high intensity.
Once our baseline of fitness has been established, we build upon it with
incremental CFE WODs designed to build stamina and cardio
respiratory endurance.
Progression is keyvery few, if any traditionally trained endurance
athletes can simply jump into CF and begin properly executing 4-6 CF
WODs per week.
Pancake analogywhat is in a pancake? (eggs, flour, water, vanilla, cinnamon,

baking soda) If you remove the flour and baking soda, do you still have a
pancake? No. If an athlete simply does 2 CF WODs per week and continues to
train the way they used to, they are not training with CF/CFE.
Programming Content
There are 3 buckets of CF content
o
o
o
Metabolic Conditioning
Gymnastics
Weightlifting
There are 4 buckets of longevity of CF content

o
o
o
o
Phosphagen
Glycolytic
Lactic
Oxidative
All of these variables must be executed to optimize performance

o
o
1-1-1-1-1-1-1 Deadlifts is a complete WOD!

Murph is just as valuable as any other appropriate CF WOD
One can target 2 metcons, 2 weightlifting and 2 gymnastic based WODs,

but remember, routine is the enemy! There is no right path, however,
there are many wrong paths (constant metcons, constant heavy weight
training)
CrossFit
These buckets offer a multitude of variety and functional movement that

should all be programmed and incorporated into any CFE athletes
regimen.
CrossFit
As we customize our programming, recovery and skill development will

vary from athlete to athletethe above construct is a format from which
to draw more inspiration and direction to help prioritize progress.
CrossFit
As programming can vary drastically and be very intimidating to some

coaches, this framework suggests various protocols for both 3:1 and 5:2
work to rest ratios.
Programming Content
CrossFit Endurance Content
Running duration is from :20 to 1.5-2 hrs
Interval sessions vary from :20 to 10-12 minutes

Time trial efforts can range from as low as 10 minutes to 2 hrs
CrossFit athletes will need to learn pacing, CFE athletes will need to learn
intensity
Cycling duration is from :20 to 1.5-2 hrs
Interval sessions vary from :20 to 15-20 minutes

Time trial efforts can range from as low as 10 minutes to 2 hrs
Intensity and resistance should be added as desired
Swimming duration is from :20 to 45 mins
Time trial efforts range from 5 minutes up to 45

Intervals range from Tabata up to 3-4 minutes
Intensity should not compromise technique with any movement, but especially
so in swimming.
These time frames are for roughly 80-90% of your athlete population.
Deviation from these frames should only be exercised as your athlete
can recover appropriatelyor to test nutrition protocols.
Programming Content
How we Address Volume and Duration within the Context or Training?
Group Rides/Runs: they should be incorporated 3-5x a month pending the
sport and race objective. Purpose: to get race simulation and random
intervals to mimic race conditions
Longer duration/aerobic days: just as important to experience how to
default back to skill and technique
Longer duration/aerobic days are also beneficial for allowing body to adapt
to being in the saddle longer or being on your feet more
The Mental/Emotional State longer days help to acclimate your mind to
establishing a focus and acuity for demands of being out longer
The Key: there is purpose and intent to longer days and this is also a skill
to be continually developed.
Longer Days are beneficial providing they are integrated into a wellthought program with proper progressions. These days should be timed
and recorded like any other training day.
Programming Content
Tempo vs Time Trials
Tempo: a percentage of ones pace or a specific pace outlined
for a given period of time in a workout.

Example: If you can run a 5k at a 6 min mile pace and
instead of having you run hard, we have you run a 5k at 7:30
mile pace.

This is not just limited to this type of run or distance. You
could can also add tempo sections to longer runs.

Example: 10k @ 7:30 pace w/ every odd 1k @ 6:30 pace.
Time Trial: Race Pace effort for that distance/time
Beginner Week CFE

Monday
CF
CF
Tueday
Wednesday
Thursday
AM: Skills / Drills

Week 1, 6-8 x CF run biased Skills / Drills
200m w/ 120
Week 1, 1-3x
or off
rest
800m w/ 180
PM: CF
rest
AM: Skills / Drills CF: run biased Skills / Drills
Week 2, 8-10 x
or off
week 2, 2-4 x
200m
800m 180
120-90 sec rest
120 rest
PM: CF
Friday
Saturday
Sunday
CF or Rest
Skills / Drills
Week 1 1x,
Time Trial
5k
CF or off
CF or Rest
Skills / Drills
Week 2 1x,
4 miles @
80% of 5k TT
67
CF or off
Legend / Key
Traditional CrossFit Endurance
CFE Linear Strength Bias
CFE/Conjugate Strength Bias
Single Sport Endurance
One Short Interval

One Long Interval
One Tempo/TT (based on week programming)
If the athlete can only complete 2 Endurance
wods a week alternate the type of wods
completed. Always include short interval as one
of the wod types completed.
3 Sport Endurance
For sport 1: One Interval and One Tempo/TT WOD
Tempo vs TT depends on the programming for that week.
Rotate the sport of tempo/tt wod by week.
For sport 2+: One Short Interval and One Long Interval
WOD
The number of sports that follow each template is
determined by the number of tempo/tt wods performed
that week.
Some athletes have the ability to handle a tempo/TT wod
in more than 1 sport per week. Adjust scheduling
accordingly.
Build Week 4-5 (Hal Higdon Novice)

Monday
Tueday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest
3 mile run
4 mile run
3 mile run
Rest
9 mile run Crosstrain
Rest
3 mile run
5 mile run
3 mile run
Rest
10 mile run Crosstrain
74
Build Week 4-5 CFE

Monday
CF
CF
Tueday
AM: Skill / Drills
week 4, 4-6 x
400m
120-90 sec rest
PM: CF
Wednesday
Thursday
CF run biased Skills / Drills

Week 4, 3-5 x
or off
AM: Skills / Drills CF: run biased

week 5, 4-6 x
or off
400m
120-90 sec rest
PM: CF
Friday
CF or Rest
800m 180
120 sec rest
Skills / Drills
week 5, 3-5 x
800m 180
120 sec rest
CF or Rest
Saturday
Sunday
Skills / Drills
Week 4 1x,
time Trial
10k
Skills / Drills
Week 5 1x,
7 miles @
80% of
10k TT
75
CF or off
CF or off
Single Sport Taper Protocol

Monday
Tuesday
Wednesday Thursday
Friday
Saturday
CF
3-3-3-3-3 Back < 10 min CF WOD

Squat @ 70% (moderate) 3 hours
of 5x3 rep max before or after. 8 x
200m w/ 2 min rest
at 70%
25-40 mins
of sport
70% effort
Raceday
OFF
20 min easy or
80% Tabata for
sport
Sunday
CFE Strength
and Recovery
OFF
Unlike traditional traditional tapers, the CF/CFE oxidative pathway is not

severely damaged, so 2-3 week tapers are not needed. Tapers are very
personal, but this model should provide a very good model to follow. If your
athlete feels any fatigue or lethargy, send them home.
Triathlon Taper Protocol
Monday
Tuesday
swim a.m.
CF p.m.
3-3-3-3-3 Back
Helen @ 70%
Squat @ 70% of effort
5x3 rep max
Wednesday
heavy lift
OFF
Thursday
Brick: run/bike
Run 800m Bike 3-5
miles @ race pace
Friday
Saturday
Sunday
Run AM
CF PM
20 mins of
each discipline
at 70% effort
Raceday
CFE Strength and

Recovery
OFF
The triathlon taper is virtually identical with only minor

changes on Sunday/Thursday before race day
Strength & Conditioning Recovery

3X 15 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)
3X 15 Kettlebell/Dumbbell Swings
3 x 15 Bench Press
3X15 Pull Ups
Why? To accelerate recovery & get rear chain/hips to open up
and mobilized
All exercises are done with light medium weight. 3

sets! Reps are until you feel burn in target area or
prescribed amount--This is NOT a timed WOD
Learning to do it Faster
Examples of why training load or speed should increase
Intervals become easier

Quicker recovery
Athlete gets faster at interval training
Athlete is faster at time trials or PRs a swim, bike, run
Athlete PRs benchmark WOD
Athlete continues to get stronger
Programming is very personal and needs to be tailored to the athletes goals, athletic
background and ability to recover. Tools like http://www.mcmillanrunning.com/
mcmillanrunningcalculator.htm can be used to benchmark efforts and track progress
against predetermined goals.
Learning to do it Faster
Examples of why training load or speed should decrease
Intervals become slower

Slower recovery daily or between sessions/intervals
Athlete gets slower at interval training
Athlete is slower at time trials or specific swim, bike, run
Athletes benchmark WODs continue to get slower
Athletes strength continues to deteriorate
Poor technique, fatigue and inability to hit certain WOD performance are all metrics of too
much load. Good coaches will not be afraid to pull back work load to allow athletes to get
stronger. It is physically impossible to get stronger trainingwe only get stronger when
we rest (HGH is only secreted when we sleep)
This material is intended only for the use of the recipient and
is the sole property of UnScared Inc./CrossFit Endurance.
This content may not be distributed, edited or used for any
purpose other than as a resource of information provided
exclusively by UnScared Inc./CrossFit Endurance. Any and
all of this information must be presented exactly as it
appears with no edits, changes or as part of any other
presentation unless authorized by
UnScared Inc./CrossFit Endurance.
POST SEMINAR
6 Weeks of Run Technique (Homework)
Tempo Trainer/Seiko Metronome
Running Cadence Chart
Basic Drills Sheet
Distance Sets
Strength & Recovery Set
Race Warm Up & Pacing Strategies
CrossFit Endurance Drills Manual
Foot Exercieses
The CrossFit Endurance Warm Up
6 Week Homework Video links

Week # 1 Using Turnover
http://www.youtube.com/watch?
feature=player_embedded&v=Vc7ZptqeAGY
Week #2
http://www.youtube.com/watch?v=T77QUCAE6ng
Week #3
http://www.youtube.com/watch?v=4QH22VJrU0k
Week #4
http://www.youtube.com/watch?v=kl9tcGty5Ww
Week #5 Using Turnover/ Cadence
http://www.youtube.com/watch?v=a51M5I41z-c&feature=youtu.be
Week #6 Re test
http://www.youtube.com/watch?
v=-92OsSKk3sc&feature=player_embedded
Questions??
info@crossfitendurance.com
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./
CrossFit Endurance. This content may not be distributed, edited or used for any purpose other than as a
resource of
information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information
must be
presented exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by
CrossFit Endurance Seminar
6 Weeks of Run Technique

(You will need a Tempo Trainer or Seiko Metronome)
use 60-120 second recoveries between repeats
Run Intervals: week 1: 3xs per week

3 Running drills:
Ball of foot hops with forward lean 3 x 3
Wall Drill: 3 x 20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3 x 10 each
2xs Through of:
4 x 30 sec @ 94-96 cadence
1 drill (choice)
1 x 2 min @ 91 cadence
Run Intervals: week 2: 2-3xs per week

3 Running drills:
Ball of foot hops with forward lean 3 x 10
Wall Drill: 3 x 20 on each leg.
2xs Through of:
4 x 1 minute repeats @ 96 cadence
1 x 4 minutes @ 91 cadence

4 Running drills:
Stable Arm Drill x 3
Carioca: 3 x 10 both directions
1x through of:
4 x 1min 30sec repeats @ 98 cadence
1 drill (choice)
1 x 6 minutes @ 93cadence
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit Endurance. This
content may not be distributed, edited or used for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented exactly as it appears with no edits, changes
or as part of any other presentation unless authorized by UnScared Inc./CrossFit Endurance.

3 Running drills:
Stable Arm Drill
1x through of:
4 x 1min 30sec repeats @ 100 cadence
1 drill (choice) between
1 x 6 minutes @ 94 cadence

3 Running drills:
Stable Arm Drill
Wall Drills: 3 x 20 on each leg
1x through of:
4 x 1min 30sec repeats @ 101 cadence, rest 2 minutes in between each repeat
1 x 6 minutes @ 92-94 cadence (find where you are comfortable)

3 Running drills:
Stable Arm Drill
Wall Drills: 3 x 20 on each leg
1x through of:
4 x 1min 30sec repeats @ 102 cadence w/ 2 min rest between repeat
1 x 6 minutes @ 92-94 cadence (find where you are comfortable)
This material is intended only for the use of the recipient and is the sole property of UnScared
Inc./CrossFit Endurance. This content may not be distributed, edited or used for any purpose
other than as a resource of information provided exclusively by UnScared Inc./CrossFit
Endurance. Any and all of this information must be presented exactly as it appears with no edits,
changes or as part of any other presentation unless authorized by UnScared Inc./CrossFit
Endurance.
Tempo Trainer Running Cadence Chart

TT setting
.67
.66
.65
.64
.63
.62
.61
.60
.59
.58
.57
.56
.55
Cadence
90
91
92
94
95
97
99
100
101
102
105
107
109
Minimum cadence needed to receive the benefits of ground reaction force and muscle
elasticity it 90.
This material is intended only for the use of the recipient and is the sole property of UnScared
Inc./CrossFit Endurance. This content may not be distributed, edited or used for any purpose
other than as a resource of information provided exclusively by UnScared Inc./CrossFit
Endurance. Any and all of this information must be presented exactly as it appears with no edits,
changes or as part of any other presentation unless authorized by UnScared Inc./CrossFit
Endurance.
Running Technique Basic Drills Sheet

DRILLS
Body Weight Awareness Drills Where your body weight goes you move. Stand in good
posture on balls. Shift BW in different directions until body moves in that direction Partner
version. Stand in good posture and partner pushes athlete in different directions
Body Alignment Drills
Hops (like jump roping). Do correctly and incorrectly. Correct: neutral hips, head on spine, knees
slightly bend, landing on balls without lower leg activation Incorrect: chin forward, head in front,
bent at the hips, on toes, on heels
Pose/Posture Drills:
Stand up straight with head on spine line and hips straight. Feet should be shoulder width with
weight on balls. Knees are slightly bent. Figure 4 Pose on left and right (In front of mirror).
Check Posture. 60/60 Do 60 pulls in 60 seconds holding perfect pose on each step
Pulling Drills:
Single Leg Track lift (to figure 4). Pull heel up track of other leg
Cadence
Pull & Fall. 1-2. Pull hamstring of support leg, then let other foot fall Incorrect pulling: foot back
no knee lift. Knee up foot in front of hips
Falling Drills:
Hops w/ lean (no bending at waist) Fall into wall or pole from ankles. Release weight from the
ball of the foot. Accelerator Drill Start running in place by Pulling. Add lean to fall into
forward movement. Pull back up to vertical until running in place again. Repeat fall and level out
several times.
Sharpening & Awareness Drills:
Arms in front (straight out) Charlies Angels Drill No waging or bouncing. Helps with feeling
of falling and not over-reaching. Arms in back Helps feeling of falling forward and not overreaching with the foot in front Two Fingers on Belly Button Centering exercise
Focus on movement of GCM. Not bouncing. Analogy: Model or waitress. Be a Hovercraft.

8 x 200m maintaining form and having no more then 2-3 sec deviation
in time. Perform the following:
Wall Drill + 2 x 200m rec 1 min between each
Carioca + 2 x 200m rec 1 min between each
Forward Lunge + 2 x 200m rec 1 min between each
Stable Arm Drill + 2 x 200m rec 1 min between each
3 x (2 x 400 + 800) rec 1-2 min between 400s and 800
#1 @ marathon Pace
#2 @ Half Marathon Pace
#3 @ 10K pace
3 x (200 + 400 + 600) rest 1- 2 min between each distance
#1 Slowest
#2 Second Fastest
#3 Fastest times of entire set
Overtraining = Not able to maintain desired technique and pace

Tabata Intervals on Treadmill or Road/Track
8 rounds of 20 seconds running + 10 seconds rest at 12% Grade and best 5k Pace. If you cannot
hold pace for entire Tabata slow it .5 mph. This will be an indication that you are lacking in
cardio-respiratory endurance. Running hills will make you not only a stronger runner, but also a
faster runner. On a road or track go 20 seconds all out and rest 10 seconds. Then turn around and
try and match that distance repeating the process for 8 rounds.
8 x 200m repeats
Progression for speed Maintaining form you want to be able to hold the fastest pace possible and
have the ability to recover and repeat. You also want the ability to hold or descend each 200, not
slow down. This can be used at the end of weekend slowed down by 10-15 sec, followed by a
recovery strength set. Recovery: start w/ 90sec progress to 30sec
4x 400m repeats (can advance up to 10 x 400m)
recovery strength set. Recovery: Start w/ 3 min progress to 60-45sec
3 x 800 (can advance up to 5 x 800m)
recovery strength set. Recovery: Start w/ 3 min progress to 60sec
4-5 x 1000m/1k
have the ability to recover and repeat. You also want the ability to hold or descend each 1000/1k,
not slow down. This can be used at the end of weekend slowed down by 10-15 sec, followed by
a recovery strength set. Recovery: Start w/ 3 min progress to 60sec
2 x 200, 2 x 400, 2 x 1k
have the ability to recover and repeat. You also want the ability to hold or descend each 200, then
each 400, then each 1k, not slow down. Recovery: Start w/ 3 min progress to 60sec for each set
5 x 800
slow down. This can be used at the end of weekend slowed down by 10-15 sec (no closer then 2
weeks out from a race), followed by a recovery strength set. Recovery: Start w/ 3 min progress to
60sec
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CrossFit Endurance. This content may not be distributed, edited or used for any purpose other than as a
resource of information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this
information must be presented exactly as it appears with no edits, changes or as part of any other
presentation unless authorized by UnScared Inc./CrossFit Endurance.
Distance Sets
(instead of long slow distance)
Have the ability to hold or maintain pace. This can apply to road, trail, track, or if needed (not
recommended) treadmill. These are advanced sets and if they are set too fast they/you will not
recover and will not make the interval. These should not be used until the individual is ready to
handle! So all of the prior interval sets have been met.
2 - 3 x 2 mile
I like to do these mid week, and the same principles apply as the above stated. Also, keep in
mind your cadence and form needs to be maintained for all sets. Recovery: Start w/ 10 min
progress to 2min
2 - 4 x 5k
I like to do these on the weekend, and the same principles apply as the above stated. Also, keep
in mind your cadence and form needs to be maintained for all sets. 6-3 weeks out form a race.
Followed the next day by one of the other interval sets, and Strength & Conditioning Recovery.
Recovery: Start w/ 15 min, progress to 3-5 min
Strength and Conditioning Recovery... This can and should be done the day of
races, after long runs, or on Sundays after interval work. Restores the body back to its normal
functioning stature post race. 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 material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit
Endurance. This content may not be distributed, edited or used for any purpose other than as a resource of
information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information must be
presented exactly as it appears with no edits, changes or as part of any other presentation unless authorized by
Race Warm-up & Pacing Strategies

It is important to treat your race much like you were treating your training. Your training should
have been serious enough that your diet was built for optimum performance and limited in grains
and processed foods, if not void of them. You should have gotten the best possible rest and
recovery. Along with all of this, you should
have warmed up properly before each workout in order to give 100% at each training session.
None of this should change come race day!
Warm-up The basic idea of "the shorter the race, the longer the warm-up" is a good concept to
go by. If it takes you a while to get going, then a longer warm-up may be necessary for a 5 or
10K. For longer races you should look at the first few miles of your race as a continuation of
your warm- up and not start out too hot. When getting into ultra distance events the first few
miles should definitely be the warm up. There is no reason intensity in an event that is going to
take 6 plus hours should be high at the beginning of an event like these.
For 5k to 12 marathon... Start about 15-30 minutes to race time Run 5-10 minutes EZ to elevate
HR and warm muscles. Do 4-8 x 100m pick-ups. Build EZ leg speed without too much effort.
These can be done right in front of the starting line with about 5 minutes to race start. This will
keep your HR up near where it will be for the race. It will shock your system if you are standing
around for 10 minutes before the race with a little to no exertion, only to ramp it up to almost
max effort immediately.
Get your system ready to go hard by elevating exertion levels before race start so that once you
begin it isnt a shock.
Race Strategies to hit your goal time

Choose a goal time that is reasonable for you to achieve on that particular course and time of
season. Input your PR in a recent time trial into the McMillan Run Calculator (Google it) for an
accurate display of where you should finish. Be prepared to modify the goal time if conditions
are tougher than usual, you are dealing with sickness, or some other issue that may affect peak
performance. The goal should be to run the best possible race you can for THAT day, which
means it might not necessarily be a PR for you to be happy with it.
Additional Tips
Try to get your mile splits on your watch. If you wear a watch that has lap times on it (HIGHLY
RECOMMENDED) you can hit splits at each mile marker. This allows you to see where you are
in terms of time. Knowing if youve been 5 seconds fast or 10 seconds slow each of the last 3
miles still gives you a parameter for actual race time (plus or minus). Remember this is an
endurance event (ENDURE!) not Fran. You will suffer the consequences of too fast a start if you
dont watch it.
Evaluating the data after the race will help you set goals and racing strategies for your next
event.
Here is a link to a Running Pace Chart to help you figure things out: http://www.races2run.com/
Pace%20Chart%20-%20Marathon%20Sports.htm

Name:_________________________________
Date:________
Scoring: 0-10 (0=Not at all, 10=Perfect)

POSTURE
____ Neutral Head Position ____ Straight Pillar ____ Slightly leaning forward
____ Relaxed shoulders ____ Elbow bent more than 90 degrees ____ Relaxed face
RHYTHM & TIMING
____ Arms swing front to back ____ 90+ cadence ____ Floating head (not bouncing)
TECHNIQUE
____ Heels lift straight up toward butt ____ Figure 4 position (Pose)
____ Landing midfoot directly beneath knee
ERRORS
____ Knees straightened ____ Feet on ground for too long
____ Shopping Cart Position (Bending at waist) ____ Over pulling (heel too close to butt)
____ Under-pulling (not high enough) ____ Pushing (over extending the leg in back)
____ Pronation ____ Supination ____ Loud feet
Comments:
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The CrossFit Endurance Warm Up is as follows

1) Complete 15 push-ups. Each repetition should be completed using a different
hand position full range of motion.
2) Alternating Plank Lunge. Get into a plank position and bring your right foot to
the outside of your right hand; press hips forward and keep the back leg as straight
as possible. Repeat with your left side.
This material is intended only for the use of the recipient and is the sole property of
UnScared Inc./CrossFit Endurance. This content may not be distributed, edited or used
for any purpose other than as a resource of information provided exclusively by
UnScared Inc./CrossFit Endurance. Any and all of this information must be presented
exactly as it appears with no edits, changes or as part of any other presentation unless
authorized by UnScared Inc./CrossFit Endurance.
3) Alternating Open Chest Plank Lunge. Repeat the steps for Plank Lunge, but
after placing your leg next to your hand bring your hands behind your head and
open up the chest like you are performing a lunge from a standing position. Focus
on pressing hips forward and keeping back leg straight.
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit
Endurance. This content may not be distributed, edited or used for any purpose other than as a resource of
information provided exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information
must be presented exactly as it appears with no edits, changes or as part of any other presentation unless
4) Plank Lunge to Perfect Squat. Repeat the steps for Plank Lunge after placing
your right leg next to your right hand, bring your left leg next to your left hand.
Push your knees out, and perform a perfect squat from the bottom squat position.
Walk your hands out to plank and repeat.
5) Walking Downward Dog: Get into a downward dog position. Keeping your legs
as straight as possible and maintaining a lumbar curve arched (a lack of flexibility
will make this difficult), drive your heels into the ground and begin walking
forward and then backward. Focus on keeping the legs straight and heels on the
ground; tight calves and/or tight hamstrings will definitely be felt!
This material is intended only for the use of the recipient and is the sole property of UnScared Inc./CrossFit Endurance.
This content may not be distributed, edited or used for any purpose other than as a resource of information provided
exclusively by UnScared Inc./CrossFit Endurance. Any and all of this information must be presented exactly as it
appears with no edits, changes or as part of any other presentation unless authorized by UnScared Inc./CrossFit
Endurance.
The foot exercises include lateral to BOF (Ball of Foot) ankle rotations, medial to
BOF ankle rotations, internal rotation of the feet stretch, external rotation of the
feet stretch.
Another foot exercise can be described as follows: place the right heel at the edge
of the right edge of the left foot; keeping the right leg straight and bending the left
leg, lean into the right leg as you feel the stretch pulling your right toe up if
flexibility permits. Repeat with the left side.
Next, place the right heel on top of the left foot and rock back and forth moving
from heel on the left with an active, dorsiflexed foot, to BOF on the left applying
pressure down with the right. Repeat with the other side.
Finally, staying on the BOF on your right, take your left foot and reach across as
though you are picking up marbles or pieces of string. Repeat with the left. This
will burn out the planted foot.
NOTES
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We hope that you enjoyed your seminar weekend.

Any questions that come up while completing your 6 weeks of homework,
working with a client or team, or as you are implementing things you
learned this weekend into your schedule and training let us know
Let us know how you are progressing and share any race results and
photos so we can let everyone know what you are accomplishing

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ENDURANCE

UNDERSTANDING CROSSFIT ENDURANCE

Episode 318/365: Knee Pain On Stairs or Hills

Episode 319/365: Protect Those Heel Cords Man!

"mess you up"

What Is Fitness and Who Is Fit?

World-Class Fitness in 100 Words:

! Eat meat and vegetables, nuts and seeds,

Crossfits First Fitness Standard

Crossfits Second Fitness Standard

Crossfits Third Fitness Standard

Percent of total energy

Sickness, Wellness, and Fitness

Metabolic Conditioning, or Cardio

GENERAL PHYSICAL SKILLS

       

        

Interval training need not be so structured or

the feet or legs.

Our use of the term gymnastics includes all

The CrossFit Journal is an electronically distributed magazine

The movements that we are recommending are very

A Theoretical Heirarchy of Development

.... strive to blur distinctions between cardio and strength training.

Strong, lean, capable across a broad range of athletic

Scalability and Applicability

in front of its center of mass, it will either slow down or

Subscription info at http://store.crossfit.com

The Basics of Pose Running Techniques (continued...)

Brian MacKenzie is an expert in strength training

Subscription info at http://store.crossfit.com

The New World Order for

The human psyche is a very

I climbed up the ranks of the

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The New World Order for Endurance Training (continued...)

some metabolic testing on three of our athletes with the

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The New World Order for Endurance Training (continued...)

workout is done. Walk away! When they run pace work,

When I talk about strength training, heres what I mean.

Brian MacKenzie is an expert in strength training

Subscription info at http://store.crossfit.com

think it is somehow aerobically related. So, even

Subscription info at http://store.crossfit.com

Endurance Training (continued...)

We started Rookie off by figuring out how much

backs of treadmills trying to prove something

CrossFit is a registered trademark of CrossFit, Inc.

Subscription info at http://store.crossfit.com

Please keep in mind that this program is not

Endurance Training (continued...)

1. Tabata run in the

1. Tabata run (on treadmill): 20

2. Tabata run (on treadmill): 20

Jog 30 minutes easy

Tabata run (on treadmill): 20 sec

2. Long hill repeats: Hills 1.2

1. Tabata run (on treadmill): 20

2. Long hill repeats x 2: Hills

Run 10 miles at a pace

2. CrossFit: Fran at 80%

1. Run 5km easy

1. Run 5-10k at best halfmarathon pace or faster