What is Crossfit Strong Endurance?

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Train Smart, Run Strong. CrossFit Strong Endurance provides the opportunity for both endurance athletes and those interested in trying endurance events to train using the Crossfit Endurance (CFE) methodology. That methodology maintains that constantly varied, high-intensity, functional movements are the best way to train for any athletic event - including endurance sports – while minimizing your training time and maximizing your quality of life.

The CrossFit Strong Endurance program is designed to help you take your sport to the next level. You will learn the technique and training attributes of an elite level runner. After a month of running with us, you will start noticing different tendencies in other runners and be able to apply this information to your personal development. You' ll hear the foot stompers, see the heel strikers and watch the over-reachers. Through our programming, personal coaching and group training, you will quickly make adjustments and improvements to your running so that you can achieve your endurance goals.

A new approach to endurance methodology has been gaining ground in last few years. The Crossfit Strong Endurance program is based on biomechanics, efficient movement, and variation in metabolic conditioning. It operates on the belief that endurance sports involve technique-driven skills which are learned and performed under intense duress and then applied over longer outputs so that you can perform it right, perform it faster, and perform it longer. The beauty of this methodology: Train Smart, Run Strong.

Why Crossfit Strong Endurance?

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An increasing amount of research has been done which shows that Long Slow Distance (LSD) training over long periods of time does not make you faster. Olympic caliber performers and many competitive high school How is it measurable? and college athletes rely less on clocking large amounts of mileage and more on fast, intense, and varied interval training. The facts are, you receive little added benefit to your Cardio-Respiratory Endurance from running more than 10 kilometers, and running more than 13 miles will actually negatively impact your training. Overemphasizing long distance/duration workouts which work oxidative pathways simply beats your body down without adequately allowing for recovery.

The benefits and drawbacks of traditional aerobic training are:

  • Increased cardiovascular function
  • Decreased muscle mass
  • Better fat utilization
  • Decreased strength
  • Decreased power
  • Decreased speed
  • Decreased anaerobic capacity
  • Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. By actually limiting your exposure to LSD training, you can eliminate training as a full-time job, prevent training injuries, and significantly increase your PR potential. Again, Train Smart, Run Strong.

How does Crossfit Strong Endurance Work?

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You begin by engaging in Crossfit, a functional fitness program that includes everything from Olympic weight lifting, gymnastics, calisthenics, and metabolic conditioning – 4 to 6 times per week (frequency varies by athlete). These WOD's (Workout Of the Day) build a solid foundation of strength which includes mid-line, core and trunk development.

Crossfit also has the added benefit of training multiple metabolic pathways (specifically, the phosphogen and glycolitic) which are often neglected in traditional (LSD) training programs (which focuses only on oxidative). All of this translates into endurance performance by incorporating strength, power and balance into your training program.

In addition to your regular Crossfit workouts, you will add 2-3 sport specific workouts each week. These WOD's will focus on skill, technique, and speed which will lead to a greater level of overall fitness and staggering gains to your endurance performance. Athletes who combine Crossfit and Crossfit Endurance are reducing their sport specific training time to less than 10 hours per week and are consistently setting personal records and remaining injury free. Train Smart, Run Strong.

Crossfit Strong Endurance - Getting Started

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Learn the Skill, Learn to Understand Intensity, Learn How to Handle Volume

Commitment: The first requirement is that you make a commitment to the program and more importantly to yourself. When you make the decision to engage in the Crossfit Endurance program, you will be asked to throw any preconceived notions about LSD training out the window. This is not your typical endurance program! Commitment to the program involves regular class attendance, constantly putting forth maximal effort, tracking your efforts through our on-line training log, respecting and listening to your coaches, demonstrating self-respect through your nutrition and life-balance, and never cheating us or yourself. When you show up for class, you are ready to train.

Skill: We use the run technique principles that have proven to reduce injury and increase performance. These principles are transferable across all fitness domains, but continual work must be done on basic motor skills in order to improve at your sport. Running is a skill – there is much to learn and practice. Our program begins with creating an awareness of proper biomechanics, form and technique through a combination of skills, drills and video analysis. Crossfit Endurance provides personal coaching and instruction so that you can master the basic skills needed to improve at your sport.

Intensity: High intensity training has been proven to be the quickest way to reach your fitness goals. The Crossfit Endurance program works because it has been field tested and proven in the real world – not in a lab – but intensity is the key. Our programming utilizes a compressed training cycle of randomized interval, tempo and stamina WOD's, provoking neurological and hormonal adaptations across the three major metabolic pathways (phosphagen, glycoltic, oxidative). Simply speaking – this intense training stimulates a rapid development of your aerobic capacity without the sheer volume demand and time constrains of LSD training programs.

Volume: The Crossfit Endurance program focuses on the quality of your training, not quantity. There are no junk miles in this program. Crossfit is the basis of our endurance program – it is not a supplement to the program. While you are not required to be a member of the gym to participate in the Crossfit Endurance program, you will find that the endurance programming alone will not help you achieve your full potential in meeting your sport-specific goals. In traditional endurance circles, the belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.). Stamina replaces LSD or aerobic training! Train Smart, Run Strong.

Programming, Scheduling and Pricing

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Class Times & Locations:

  • Endurance Workshop
    • 1st and 2nd Mondays of the month / Pre-Registration required
    • 6:30 p.m.-7:30 p.m. / Meet at the box
  • Interval/Tempo - Tuesday @ 6:00 p.m. / W.T. White High School Track
  • Interval/Tempo - Wednesday @ 6:00 a.m. / St. Mark's High School Track
  • Interval/Tempo - Thursday @ 6:00 p.m. / Meet at the box
  • Group Run/Time Trials Saturday @ 7:00 a.m. / Locations vary based on distance


Workshops: We are practicing our skill to get better. In order to register for our endurance program, you must attend the workshops prior to starting our training program. During these workshops, you will learn the fundamental movements of CrossFit Endurance and CrossFit. CF members are required to participate in 2 mandatory workshops for endurance-specific training.

Each class will offer a structured workout, but it will be constantly varied from WOD to WOD. Our programming will consist of the following elements:

Timed Trials – Your training has to be measurable. If you are not tracking your times and distances, then your time has been wasted. We will obtain baseline times for 400, 800, 1 mile, 5K, 10K, 15K and 20K and through the course of our training, we will repeat these distances to measure improvements.

Interval Training – Your training has to be constantly varied. Interval training is the heart and soul of the sport-specific aspect of your training because it focuses on speed and endurance. Intervals are designed to stress your body to the point of invoking adaptation, but not to the point of compromising recovery time between workouts or causing injury. These sessions are run at a specific distance, performed at high intensity and repeated with set recovery times based on time, distance or heart rate. The total distance rarely exceeds three miles.

Tempo Training – Pacing is relative to the distance that you are training, but in order for your body to adapt to physiological stress of your endurance sport, you must work outside of your comfort zone. Tempo training focuses on performance at the upper end of your lactic acid / anaerobic threshold and readies your body for all-out race day efforts.

Group Runs: We offer a group training run at off-site locations. Each WOD will have a specified goal (time or distance). While running or any other endurance sport is an individual effort when crossing the finish line, we believe that the group camaraderie and support is what gets us through those days when we don't feel capable of training.

Programming Rates:

Endurance Workshops Members 25.00

Endurance Program -- Members 40.00

  • 5K–10K training – 3 month minimum commitment
  • 10K–Half Marathon – 4 month minimum commitment
  • Half Marathon to Marathon – 6 month minimum commitment

We are a coaching/training facility. You get coaching every time you step into our doors. If you're referring to why you're only paying $50 a month at the local YMCA or Globo big box gym, please understand that, that is an access fee. That small fee just gives you access to their gym. Inquire about personal training there and you'll see the value of our coaching-based membership. Our endurance training does not just hand you a recommended training schedule that you perform on your own. Our program rewards your commitment by offering sport-specific coaching, specific programming to meet your goals, on-line tracking, and access to a well-rounded fitness lifestyle (strength training, nutrition, yoga and more).