Thursday March 27th, 2014

Warm Up:
10-15 min Drills of Your Choice
(Just No Hamstring Pulls)

Workout:
:30 Run
:30 Rest
:30 Bike
:30 Rest
:30 Row
:30 Rest
X 5-6

75%. Make sure you can hold a conversation easily through the entire workout.

Mobility and good rest for 14.5 Friday night or Saturday morning.

Week 3 (PoseTV) - March 5th, 2014

Update:
Although the wintry weather is a beautiful backdrop for the season, it hasn't been conducive to running, along with the gym closings its been throwing off our normal schedule. Which isn't necessarily a bad thing considering the start of The Open. Tapering down on workouts and allowing rest time is key. Especially before we start back into the Running Season in this area.

Below is the list for Week 3 Continuing Education and Drills to work on at your convenience.

Drill Session 1:
Pony for 15 ft.
Timber Drill x 10/Side
Timber Drill in Pose x 10/Side
Running Backwards  for 15-20ft turn continue 15-20ft
x 5

Drill Session 2 (Seperate Day):
Complete the Drill Session from last week again.

Coaching Points:
-In Pony make sure you are really driving those hips towards and working on your Fall taking you forward. This will be our main focus since the goal is to Run Faster.
-Timber Drills make sure you are focusing on your foot placement, don't take a huge step.
-Running Backwards, just don't hit anything :)

Pose Fall Pull

What is the Pose Method of Running 

How to Prevent Injuries 

How to Run Faster

How to Run Longer 

Pony

   

Timber Drill

   

Timber Drill in Pose 

Running Backwards 

Evaluations

Running Evaluation

1 Month After Pose Introduction (July 2013)

February 22nd, 2014 (Blurry, sorry, but form still visible)

Technique looks markedly better. However, answer these questions below:

1. What do you see has improved? 
2. What should be the new main focus of technique?

Week 2 (PoseTV) - February 26th, 2014

Pose Running:
Check out the videos for this week and complete the listed drills on Thursday and Saturday.

Drill Sessions:
1 min 2 Leg Hops (Similar to Ball of Foot)
1 min Skip
1 min Toes In-and-Out
1 min Side to Side Pendulum
1 min Front Lunge
x 4

Coaching Points:
Complete the exercises are they have stated, about 10 yds of exercise then 10 yards run & Repeat for 1 min.

Training Program Foundations  

Basic Movement Fundamentals

Understanding Your Role of Your Perception in Running  

2 Leg Hops

   

Skip

   

Toes In-and-Out  

Side to Side Pendulum  

Front Lunge

 

Week of February 17th-21st

Workout A:
EMOM (:30 Intervals, 20min total)
100m x 40
-Form is the focus

Workout B:
4 x 400m
Rest 2 min
-Speed is the focus

Coaching Points:
These workouts can be completed at any time during this week. As usual, outside of CrossFit class is best, but if no option, complete after if still feeling strong. Workout A could be done on an off day, should not be strenuous.

Additional Drill Work:
-Watch the following videos from the PoseTV YouTube channel. Over the next four week we will work on some drills outside of the traditional CFE drills to help improve our awareness and body position.

This week you will need to:

• Video Yourself Running 
• Dartfish, or Coach's Eye is preferred since you can slowmo and look at it frame by frame
• Post it online so we can evaluate
• Understand the Springness and Pose Position
• Practice Bodyweight Perception Drills
• These can be very difficult, try all variations discussed
• You do not need to run a 5k this week

Training Program Overview  

Self Assessment  

What do you know about running?  

Running Concepts Introduced  

Drills and Exercises Overview  

Springness Position  

Pose Position

   

Bodyweight Perception

Thursday, February 6th, 2014

Workout:
3 x 1000m Row @ 85-90% effort
Rest 4 min

Coaching Points:
-Make these repeats consistent. Get used to working at 85% and sustaining that pace.
-Under 2:00 500m split. If pace ever drifts above, correct immediately, if can't, discontinue workout.
-Can be done post CrossFit workout, if still feeling good.

Saturday:
Drill session and workout. Will be either 8:00 or 8:30a.m.

Saturday Feb 1st, 2014

Nutrition Lecture @ 8:15 a.m.

Chris should have a lot of good information to share. Come with an open mind and bring questions! :)

January 27th-31st

Complete the following workouts this week:

Workout 1:
AirDyne 10s On 50s Off x 10

Workout 2:
Rower 6min AMM(eters)AP
-Goal is above 1600
-Think about how you will mentally push through the last mile of a 5k.

Coaching Points:
-If possible complete workouts seperate from CrossFit sessions, however, both can be done post workout on days respectively, without short intervals (do Workout 1) or no 6ish min metcon (do Workout 2).

New American Indoor 5k Record - Galen Rupp - 13:01:26 on January 14th, 2014

Watch more video of BU Multi-Team Meet 2014 on flotrack.org

Saturday, January 25th, 2014

8:00 Drill Session

January 20th-24th

Workout 1:
5 x 800m Run
1 at 75%
2 at 80%
3-5 at 85+%
Rest 3 min

-Warm up with Drills. Obviously speed is the focus but concentrate on resetting form every 200m.

Workout 2:
10 x 100 Sprints
Rest 2 min

-Spend at least 20min warming up for this session. Speed focus!!!

Complete workouts at your convience.  Best if separate from CrossFit sessions, 800s necessary to seperate.

Saturday January 18th, 2014

Warm Up:
Running Drills for 15min
Squat Mobility

Workout:
Tabata Rower
:20 ON :10 OFF for 4 min
Rest 4 min
X4

Post total meters per set to results.

Coaching Points:
-Make sure to work hip mobility,  quads, ankles before getting on the rower.
-Walk during 4 min Tabata Rest.

Week of January 13th-17th

Complete the following workouts, in addition to your regular CrossFit classes this week:

Workout 1:

15 min Drills

4 x 400m Run

Rest 2 min

Workout 2:

10! Squat/Pushup/Situp

4 Mile Run*

Every Min stop and do 1-3 Burpees

Coaching Points:

Workout 1: Try to complete separate of CrossFit class. Should take 30 min, so a quick early morning session is the optimal choice. Really working on speed.

Workout 2: Great for recovery day, either Wednesday or Thursday. Just looking for constant movement, burpees will give you a chance to reset and focus on run form each minute.

-Don't forget to email your questionnaire when complete!

Too Cold To Run?

Saturday-Sunday January 11th-12th, 2014

Saturday:
Endurance Workout @ 8:00 a.m.
-Dress warm, plan on portions of the workout being outdoors

Team WOD @ 9:30 (optional)

Sunday:
Recovery Workout Of:
-Run/Bike/Swim for at least 20 minutes
-Yoga or Mobility session on your own

Don't forget to email your questionnaire when complete. Take your time, if you need it!

New Year, New Goals

Questionnaire 

1. What does CrossFit Endurance mean to you?

2. What are you goals relative to Endurance Racing/Events for the upcoming year? What would you like to complete (5k, Half-Marathon, Triathlon, Mud Run, Etc.) and/or what time would you like to achieve? There can be more than 1 answer.

3. Do you currently have any scheduled races, or are you interested in racing suggestions?

4. How often would you like to participate in an endurance event, if applicable? (Ex. Once a month, Once every 6 weeks, etc.)

5. How far are you willing to travel to attend a race/event, if applicable?

6. What are some of your most important goals outside of racing/running?

7. How many days per week are you willing to train? And list days.

8. Are you willing to workout 2x/day, around 2 days per week? If so, what 2 days do you prefer? (weekend days are acceptable)

9. How do you feel your Saturday could be utilized to train?

10. How do you feel your Sunday could be utilized to train?

11. Do you know of anyone who would be interested in training with you?

12. What would you like to see in future CrossFit Endurance programming?

Please complete and email answers to: crossfit870endurance@gmail.com

Monday & Tuesday January 2nd-3rd

Hey Crew,
Start thinking about your endurance goals for the upcoming year. Tuesday at 5:30 we will have a discussion on where you want to go and how you are willing to get there. (Or if you can meet at 5, we will chat until 5:30 and then you all can workout, just let me know in the comments below.)

We will be changing Tuesday night classes, but still keep our Saturday class. I'll talk more to everyone interested on Tuesday, but here are the following questions you should start asking yourself:

-What sort of event do I want to compete in this year, amd when is it? (race, tri, Open, etc.)
-If you don't have a specific event, what are your goals? Remember CF Endurance can help you reach a number of different goals outside of racing.
-How many days a week am I willing to workout? Are there any days I could possible do 2x/day on most weeks? (Monday? Saturday? Etc.)
-Is there a day and time I know of each week I can dedicate to endurance class? (Saturdays? Sundays? Or which week day?)
- Is there anyone I know who would be interested in joining CF 870 Endurance so I can have an training and accountability partner?

I'm really excited to hear from everyone and start preparing for The Open and all the upcoming summertime race events!

Hope to see everyone Tuesday!
-Christy

Saturday January 4th, 2013

Warm Up:
8 Rds
Ball of Foot Drill
3 Inch worms
Single Leg Pull R
High Knees
Single Leg Pull L

Workout:
A. Deadlift 7 x 1.1
Rest 2 min

B1. 5 Burpees plus Shuttle Sprint x 6
       Rest 1 Min
B2. 30s Airdyne Sprint x 6
         Rest 1 Min
B3. Double Unders x Max Reps x 6
         Rest 1 min

Coaching Points:
-1.1 means 10-15s rest. Can drop at top if needed.
-Shuttle Run is one: 5yd back, 10yd back, 15yd back
-Stay Consistent on Part B Times/Cal/Reps