What is CrossFit Endurance?
-In laymen's terms its still CrossFit with an endurance bias.
Who is CFE for?
1) People looking to complete/improve 5Ks, 10Ks, Half or Full Marathons, Triathlons, Mud & Obstacle Runs, Bike Races
2) Work on endurance and work capacity for regular CrossFit workouts.
3) Improve overall health and body composition.
Why does CFE work?
If you understand the energy systems and their utilization during exercise, you can see below that the Oxidative or "Aerobic" system is utilized at full capacity before 130 seconds of activity. Meaning just before the 2 min mark in a workout the aerobic system has reached full capacity. That is why if you check out some of the Advantages and Disadvantages listed below you can see that while training Long Slow Distance (LSD) has some benefits, its not necessary. Meaning, we don't need to run miles upon miles every day to be good at running and reap the benefits.
Long Slow Distance (What we are trying to get you away from)
- Advantages: Increase aerobic function, and increased fat utilization
- Disadvantages: decreased strength, power and speed (And we know all CrossFitters desire these)
CFE (Your New Training Method)
- Advantages: Increase aerobic function & fat ulitzation (same as above), WITH increased strength, power, and most importantly for some speed.
- Disadvantages: Overtraining if done incorrectly
How do I incorporate CFE into my schedule?
1 Week Sample Only
Sunday: Off/Mobility work
Monday: Short Interval Workout on your own, Potentially CrossFit class (if you can handle it and these must be 3+ hrs apart)
Tuesday: Drill Session with Coach (6:00a.m. or 5:30p.m.) & CrossFit anytime
Wednesday: CrossFit only
Thursday: Time Trials or Tempo run. No CrossFit classes, think of this as a competition day for you, giving your absolute best.
Friday: CrossFit only
Saturday: Track or CFE WOD with Coach 8:00a.m.
Will I learn to run more efficiently or better technique?
Absolutely!!! Running is like any other skill we do in CrossFit, there are a lot of points you need to hit to do it correctly. Drill sessions on Tuesday will 100% be focused on improving technique, ergo efficiency.
Will it require additional time dedication?
Not really. If you review the schedule, its approximately the same amount of hours you're putting in now, we just have a slightly different focus. You may have to switch up your usual routine, but only minor tweaks.
How many days per week will I be working out at CrossFit 870?
Starting June 1st, 3-4 days or regular CrossFit classes. This may potentially change for some individuals based on goals, adaptability, and recoverty.
How many days per week will I be in Endurance only classes at 870?
2x/week. Tuesday for Drill sessions (a.m. or p.m.) and Saturday mornings.
Will I get to workout with others?
This is your choice. Saturdays our group with go though a workout together. As people set goals, the goal is to break off into small groups of your own for the 2x/wk you complete workouts outside of the gym.
Do I get personal programming?
It will be semi-personal, based on your goal and proven abilities in the 1st month. But everyone will fit into one of the options available.
Pricing
$40/month - 1 month commitment
$30/month - 3 month commitment
$50/month - 3 month commitment for couples/family
Pricing Incentives
50% next month's dues if a friend signs up for a 3 month commitment. Will begin in July.
If you have any further questions, please contact Christy at crossfit870endurance@gmail.com
