Strength:
Deadlift 3-3-3
WOD:
21-15-9
Sumo Deadlift High Pull (95/65)
Box Jump (24/20)
Kettlebell Swings (1.5/1)
ULTIMATE CROSSFIT ENDURANCE IS HERE
“How can you expect to run fast by training yourself to run slow”
When: Every Tuesday starting next week, April 12/2010
Time: 6:30 PM
Where: Alexander Graham Middle School – Track
What to Bring: Everyone who participates will need to bring their own watch or stop-watch to keep track of their interval times and rest periods. Also, we highly recommend water, water and some more water. These summer months can and will get hot.
What to Expect: Our goal is to improve one’s overall fitness level and running efficiency. We are not here to completely change someone’s stride or style. We are here to point out universal running laws and techniques that can be applied to everyone.
What everyday day will consist of:
1) Warm up
2) Running skills and drills
3) Workout – all running based
Duration: Class will be anywhere from 60-75 minutes
Our Tuesday track workouts will focus highly on developing our Anaerobic threshold. In short, we will train interval and speed work as opposed to long and slow distance running.
The Big Debate – Aerobic Vs Anaerobic
* Simply put – “Aerobic” training will plateau before “Anaerobic” will.
Aerobic Training
Benefits
Increased cardiovascular function
Better fat utilization
Drawbacks
Decreased muscle mass
Decreased strength
Decreased speed and power
Decreased anaerobic capacity
Decrease in testosterone levels
Anaerobic Training
Benefits
Increase in cardiovascular function
Decrease in body fat
Increase in lean muscle mass
Increase in strength
Increase in speed and power
Increase in aerobic capacity ****** My favorite – it does both.
Drawbacks
some sport may require an aerobic foundation
BONUS - Runs and Workouts
To complement our weekly classes, we will be posting optional weekend workouts every Friday morning on Ultimate CrossFit’s daily blog. You can do these on your own or together in a group of your choosing. Every week, new optional distances and workouts will be available for you to select based on your individual experience level. These workouts will enable you to build your endurance base while you tackle longer distances.
NOW The Fun Part……...
With CrossFit being all about community, we will continue the social aspect of Ultimate CrossFit Endurance by integrating long runs, trail runs, hikes, local races and of course, happy hour! Look for these events monthly.
We’ll start Sunday, April 25th at the Whitewater Center.
*Time & details forthcoming.
* Our “Endurance” program is included with all of our memberships and is offered to any and all of our members. We look forward to seeing you and adding a new element to your training.
For any additional questions, please contact Brandon@ultimatecrossfit.com
Deadlift 3-3-3
WOD:
21-15-9
Sumo Deadlift High Pull (95/65)
Box Jump (24/20)
Kettlebell Swings (1.5/1)
ULTIMATE CROSSFIT ENDURANCE IS HERE
“How can you expect to run fast by training yourself to run slow”
When: Every Tuesday starting next week, April 12/2010
Time: 6:30 PM
Where: Alexander Graham Middle School – Track
What to Bring: Everyone who participates will need to bring their own watch or stop-watch to keep track of their interval times and rest periods. Also, we highly recommend water, water and some more water. These summer months can and will get hot.
What to Expect: Our goal is to improve one’s overall fitness level and running efficiency. We are not here to completely change someone’s stride or style. We are here to point out universal running laws and techniques that can be applied to everyone.
What everyday day will consist of:
1) Warm up
2) Running skills and drills
3) Workout – all running based
Duration: Class will be anywhere from 60-75 minutes
Our Tuesday track workouts will focus highly on developing our Anaerobic threshold. In short, we will train interval and speed work as opposed to long and slow distance running.
The Big Debate – Aerobic Vs Anaerobic
* Simply put – “Aerobic” training will plateau before “Anaerobic” will.
Aerobic Training
Benefits
Increased cardiovascular function
Better fat utilization
Drawbacks
Decreased muscle mass
Decreased strength
Decreased speed and power
Decreased anaerobic capacity
Decrease in testosterone levels
Anaerobic Training
Benefits
Increase in cardiovascular function
Decrease in body fat
Increase in lean muscle mass
Increase in strength
Increase in speed and power
Increase in aerobic capacity ****** My favorite – it does both.
Drawbacks
some sport may require an aerobic foundation
BONUS - Runs and Workouts
To complement our weekly classes, we will be posting optional weekend workouts every Friday morning on Ultimate CrossFit’s daily blog. You can do these on your own or together in a group of your choosing. Every week, new optional distances and workouts will be available for you to select based on your individual experience level. These workouts will enable you to build your endurance base while you tackle longer distances.
NOW The Fun Part……...
With CrossFit being all about community, we will continue the social aspect of Ultimate CrossFit Endurance by integrating long runs, trail runs, hikes, local races and of course, happy hour! Look for these events monthly.
We’ll start Sunday, April 25th at the Whitewater Center.
*Time & details forthcoming.
* Our “Endurance” program is included with all of our memberships and is offered to any and all of our members. We look forward to seeing you and adding a new element to your training.
For any additional questions, please contact Brandon@ultimatecrossfit.com
posted by Bryan at
4/07/2010 05:00:00 AM
7 Comments:
Sounds great!!! Thanks for putting this together!Can't wait to get faster!!
Can't wait to decrease body fat!! :P
Looking forward to this...will definitely be fun. I second Jessica's comment -- thanks for incorporating this into our program.
You guys are awesome! No wonder we were voted the Best Gym! Thanks for adding this component to our training!
This reminds me of the old TNT Tuesdays with Bryan. I know it will be hard but the pain will all be worth it! Looking forward to my future 4:30 marathon (LOL)!
I second everyone's sentiment. Thank you for putting this together. Not sure why the thought of running til I puke gets me excited.
This is awesome!!!!!!!!! So excited to start! Tuesdays ROCK :)
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