CrossFit Engineering – Endurance
CrossFit Engineering – Endurance:
CrossFit Endurance takes the traditional Arthur Lydiard’s style of Volume, Intensity & Technique (LSD) and flips it in its head focusing on technique, intensity and then adding volume. CrossFit Endurance aims at skinning the cat in a different manner, looking to improve areas of fitness that the average LSD athlete lacks.
Focusing on Technique first will allow the athlete to move efficiently, adding intensity and maintaining technique will then be tested through programming for the athlete. Once you have proved you have these volume will be added.
This integration is then applied to the CrossFit sessions. These aim to improve the athletes Cardiovascular Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility and Balance in as many different ways to bring out the athletes weakness. This weakness can then be targeted. This will make the athlete a better all round correlating to increased performance in the given sport or specific event.
| CrossFit Endurance | Week 1 | Week 2 | Week 3 | Week4 | |
| Day 1 Monday |
Skill | Rowing | Rowing | Pose | Pose |
| Strength | DE: Back Squats 3 x 70-75% 1RM EMOM 12minAux: FFE Split Squat 3 x10-12 @31×0 :60 Plank 3 x 60-90 :60 |
ME: Deadlift 6 x 5,3,2,3,2,2Aux: FFE Split Squat 3 x10-12 @31×0 :60 Plank 3 x 60-90 :60 |
DE:Deadlift3 x 70-75% 1RM EMOM 12minAux: FFE Split Squat 3 x6-8 @31×0 :60 Seal Walks 3 x 45-60 :60 |
ME: Back Squats 6 x 5,3,2,3,2,2Aux: FFE Split Squat 3 x 6-8 @31×0 :60 Seal Walks 3 x 45-60 :60 |
|
| W.O.D | 9 Min Amrap 3 – Back Squats @70% 6 – Box Jumps 9 – Air Squats Rest 30 |
4 Rounds 250m Row 20 x Thrusters (10 rep Test) Rest 60 Sec |
5 x 100m on :60 Then: 6 min AMRAP Wall Ball Each Time the Ball is dropped 5 Burpees |
4 x 400m on 5 min | |
Rowing: The Recovery (Phase 1) Extend your arms until they straighten.Lean your upper body forward to the one o’clock position.Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail. The Catch (Position 1) Arms are straight; head is neutral; shoulders are level and not hunched.Upper body is at the one o’clock position—shoulders in front of hips.Shins are vertical and not compressed beyond the perpendicular.Balls of the feet are in full contact with the footplate. The Drive (Phase 2) With straight arms and while maintaining the position of the upper body at one o’clock, exert pressure on the foot plate and begin pushing with your legs.As your legs approach straight, lean the upper body back to the eleven o’clock position and draw the hands back to the lower ribs in a straight line. The Finish (Position 2) Legs are extended and handle is held lightly at your lower ribs.Upper body is at the eleven o’clock position—slightly reclined with good support from your core muscles.Head is in a neutral position.Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists. What is POSE? POSE is posture! POSE is the idea that every movement is made up of one or more “postures.” Movements, or actions are kicking, punching, jumping, etc.… In sport specific terms, actions are skills. The higher your skill level, the better you are at you’re chosen sport. POSE is about working with the laws of nature, not against them: – You go where your body weight goes – Muscles actively should “service” your body weight, not the other way around Learning to improve your running technique:
- Use gravity (via a forward lean) for forward motion
- Land on the balls of your feet
- Never fully straighten the your legs
- Pull each foot of the ground towards your butt
- Maintain a least 180 steps per minute
- POSE (posture, we need strength to hold this posture)
- FALL (you cannot fall when your center of mass (COM) is behind your point of support. Force = Mass x Acceleration (F=ma)
-
PULL your foot from the ground, do not push into the ground
- How much does you foot weigh? About 2% of your body weight. Would you prefer to pick up 2% of your body weight or push all of your body weight?
- The more you lean the faster you need to pull your feet off the ground and the faster you will go. This is where cadence, foot strike rate, comes into play. A minimum of 180 bpm (90 bpm per foot)