Training for Endurance with Crossfit
Thursday, November 06, 2008
Are you a marathon runner or a tri-athlete? Do you run for miles upon miles to train every week? How often do you see improvements? Have you ever thought about using Crossfit to train for these long distance aerobic events? Better performance, less training time, increased work capacity. These are just a few thing you can achieve by switching up your training. Don't believe me? Check out this article by Brian McKenzie from Crossfit Newport Beach.
Training Endurance Events He's an expert at strength training for endurance events. He's also ran some of the hardest races on earth.
VO2 Max Testing
Workout of the Day
Tabata Time:
8 rounds of 20sec work 10sec rest of
sprints
push ups
sit ups
jump squats
Your score is the lowest number of reps and shortest run from the 8 rds.
BURPEE CHALLENGE
Today is 28 burpees. How quick can you do them?
Overhead Squats
Wednesday, November 05, 2008
""Once developed, the overhead squat is a thing of beauty – a masterpiece of expression in control, stability, balance, efficient power, and utility. Get on it." - Greg Glassmen, Crossfit Journal. The overhead squat is king when it comes to developing midline stabilization or core strength. The functionality of the movement and its application to sport and life in general is uncomparable. You could do crunches on the swiss ball, 8 mins abs, the abrocker, the abcruncher, or Joe Blow's abtastic ab workout for hours and not develop the same levels of strength, balance and power that you can develop by training the overhead squat. Need to learn the movement? Check out this article on the
Overhead Squat.
What's wrong with this Overhead Squat?
Workout of the Day
Overhead Squats
5-5-3-3-1-1-1-1
Start light and warm up, then increase the weight for the workout and work towards your 1 rep max.
BURPEE CHALLENGE
Today is 27 burpees. Get after it.
Rock the Vote
Tuesday, November 04, 2008
Happy Election Day. Make sure you vote early, lines are predicted to be long and you don't want to miss your workout. Do you think either of the candidates is a Crossfitter?
Workout of the Day
5 Deadlifts
10 Burpeess
5 rounds for time:
BURPEE CHALLENGE
Today is 26 burpees. 3.2.1. go.
Crossfit in the News
Monday, November 03, 2008
There have been several articles in the news lately discussing the benefits of Crossfit. Apparently, those of us in the Crossfit community have been doing something right because we're changing people's lives. Check out these articles.
Fitness program saves Airman's career.
These two were on MSN last week.
MSN Article and
MSN Article 2
Workout of the Day
Complete for time:
21-15-9
Thrusters
Burpees
Box Jumps
BURPEE CHALLENGE
Today is 25 burpees. Quarter of the way there.
Happy Halloween
Friday, October 31, 2008
Workout of the Day
Complete for time:
800m run
25 squats
25 pull ups
400m run
25 squats
25 push ups
400m run
25 squats
25 push ups
800m run
BURPEE CHALLENGE
Today is 22 burpees. Make sure you catch up, it's going to get rought!
"Buy-In" - 253 Burpees
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