Tag Archives: CrossFit Endurance

Saturday, 8/11/12

10 Aug

CROSSFIT ENDURANCE (Running), 9-10am with Liz

INTRO to OLYMPIC LIFTING. 9-1030am, with Sammy. 1030am-12pm, with Jim.

FOUNDATIONS with Liz, at 10am

WORKOUT OF THE DAY, with Liz at 11am

GYMNASTICS with Sammy, at 11am

HYBRID OLY with Jim, 12-2pm

ADVANCED OLY with Jim, 2-4pm

A lot of words from a very smart, and very strong Coach (Dan John) MOSTLY on Olympic Lifting.  Read with your coffee.

Fold your laundry while listening to this – and consider why Sleep is quite possibly one of the most IMPORTANT elements of your training that you might be COMPLETELY ignoring.

Riddhi concentrates on her set up for the deadlift while Coach Tim keeps an eye on her form. There’s no substitute for good form in CrossFit – it is the basis of everything that we do and will serve you well whether you’re a beginner, intermediate, OR competing in a sport. Foundations is the perfect place to check your ego if you know you need to rework your form for a movement from the ground up – otherwise, EXPECT MORE of yourself in regular classes – don’t give into lazy reps!


SELF MYOFASCIAL RELEASE: 5 minutes as needed

MOBILITY: Wall Quad Stretch 1 min/side, Band Overhead Stretch 1 min/side

DYNAMIC WARM-UP: lateral drills, then work up to the weight you will use for the thruster


Five rounds for time of:

135 pound Thruster, 15 reps

Run 400 meters (or row 500m)


Wednesday, 8/1/12

31 Jul

HYBRID OLY with Erin, from 9-11am.
INTRO to OLY with Sammy, 530-7pm.
CROGA with Tim, 8am.
CROSSFIT ENDURANCE, ROWING, with Liz, 530-630pm.
GYMNASTICS, with Sammy, at 730pm.

Dear Mark: I Hate Running – from Mark’s Daily Apple. For more information about CFCC’s Endurance program go here.

“Responsibility to yourself means refusing to let others do your thinking, talking, and naming for you; it means learning to respect and use your own brains and instincts; hence, grappling with hard work.”

(Claiming an Education, 1977)” 
― Adrienne Rich

Angie, in a good set up for the power clean. This set-up will differ person to person –
as you go to class today – pay attention to where Coaches move your hips – it matters!

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/Hamstrings, 5 minutes.

DYNAMIC WARM-UP: Face-to-face footwork drills: tapioca, feet switching, cross-overs.

ACTIVATION: Review the power clean.

STRENGTH: Conventional Deadlift, complete 5 sets of 5 after one warm-up set at 50% of your max Deadlift.  You may go up or down in weight but the aim here is to perfect your form.


Pick a load for the power clean and complete one of the following:

Workout A: 8 Rounds for time of: 3 HEAVY Power Cleans (think, 225/135 – or more for women), 8 Chest-to-Bar Pull-ups, 8 Burpees.

Workout B: 5 Rounds for time of: 5 LIGHT Power Cleans, 5 Pull-ups, 5 Burpees.

Saturday, 7/28/12

28 Jul

25 CFCCers are off at CrossFit Generation today to compete in their first competition hosted as an affiliatethe Summer Slam! If you’d like to swing by and see these folks in action feel free to do this!  As this was CFGeneration’s first competition they requested a certain number of people for their teams and I chose out of the people who had previously contacted me about being interested in competitions like these – if you aren’t on my list and would like to be – please contact me directly at erin@crossfitcc.com – needless to say, I’m PSYCHED for our 4 teams of 6 to test their training on the field.

The Weekend at CFCC – always full of surprises 🙂 Take this time BETWEEN cycles to recharge, create goals for the next cycle, and lay out a schedule that is FUN, AND CHALLENGING for YOU!

INTRO TO OLY, with Sammy – 9-1030am, with Jim 1030am-12pm

HYBRID OLY, with Jim – 12-2pm

ADVANCED OLY, with Jim – 2-4pm

On the benefits of Olympic Lifting.

CROSSFIT ENDURANCE (Running) with Liz at 9am: 3x1000m, rest 2:00m between, hold 3-5 secs

Five Ways CrossFit Can Make YOU a better runner.

FOUNDATIONS with Liz at 10am:

STRENGTH TRAINING for WOMEN – what to read if you’re all “but I don’t want to get BULKY???” 🙂

Also, take a gander through this post.

SMR: shoulders, 5 mins
Mobility: Band trap stretch 1 min/side
Dynamic Warm-up: 2 rounds: 10 cat camels, 10 bird dogs, 10 glute
bridges, 15 sec plank hold
Strength: Barbell press 5×5
Skill: Pose
Met-Con: run 400m, rest 1:30, run 400m.  Score is total time.

GYMNASTICS with Sammy at 11am:

SMR: lax ball/foam roll upper body, 5 minutes
MOBILITY: band assisted rack stretch, 1 minute each side; band overhead stretch, 1 minute each side
DYNAMIC WARM-UP: tabata superman rocks
SKILL #1: kipping pull-ups
SKILL #2: ring handstand/handstand push-up
4 rounds for max reps of:
1 minute of ring push-ups
1 minute of knees-to-elbows
1 minute of handstand hold (minus 5 reps for each break)
1 minute of rest
What can 3 whole years of consistent time at CFCC do?  Take a look at Angie’s progress!

WORKOUT OF THE DAY, with Liz, at 11am:

SMR: 5 mins as needed
Mobility: ankle mobs x 10/side, spiderman x 1min/side
Dynamic Warm-up: rowing drills, row 2 mins @ 75% effort
3 mins: row at damper 3-4, 80% effort. Note 500m split time
40 secs: max capacity
20 secs: active rest
30 secs: max capacity
30 secs: active rest
20 secs: max capacity
40 secs: active rest
1 min rest (or the time it takes for your partner to complete the
cycle): kick up damper to 6-7
repeat above cycle. Match the split time established in first cycle
1 min. rest: kick up damper to 10
repeat above cycle. Match the split time established in first cycle
1 mins. rest: damper to 1
repeat above cycle. Match the split time

Wednesday, 7/18/12

17 Jul

If you’re looking for more information on CFCC’s new running program – check out the info here!

CROSSFIT ENDURANCE (Running) with Liz, 630-7am.

CROGA with Tim at 8-845am.

INTRO to OLY with Sammy, 530-7pm.

HYBRID OLY with Erin from 9-11am.

CROSSFIT ENDURANCE (Rowing) with Liz, 530pm.

FOUNDATIONS with Liz, 630pm.

GYMNASTICS with Sammy, at 730pm.

Here – never ceasing to amaze – Rach sumo-deadlifts WHILE being 5 months pregnant! Ethan (who she was pregnant with at the time) is alive and an AMAZING human being. Rach is, unfortunately unable to be here this Wednesday due to some family trouble – if you do know her on Facebook or otherwise, please send her some CFCC love, as she will definitely appreciate it at this very difficult time for her.

SELF-MYOFASCIAL RELEASE: Barbell Assisted Mashing, Adductors and Quads, 5 minutes.   Lax Ball, 5 minutes.

DYNAMIC WARM-UP: Pull-ups with the band you will use in the metcon. Every minute on the minute for 5 minutes: 3 pull-ups, 3 very aggressive kettlebell swings (pick a lighter bell than what you will use in the metcon if you’d like).

STRENGTH: Sumo Deadlift, up to peak of 2.


For max total reps of the Russian Kettlebell Swing, for 10 minutes:

Every minute on the minute, 3-5 Strict Pull-ups (any grip) directly followed as many Russian Kettlebell Swings (2/1.5) as possible in the remaining time in the minute.

A little example of what CrossFit Endurance programming in a session can look like, and can do.

Monday, 7/16/12

15 Jul

CROSSFIT ENDURANCE’s new program at CFCC begins tomorrow morning at 630am!  For more details on the programming, check out this post!  If you HAVEN’T ever been to a Running Class with Liz at CFCC, you REALLY don’t know what you’re missing – it’s incredibly useful stuff!

Let’s be honest, the only time you look as happy as Dalton and Thai do in this picture WHILE running is… when I’m pointing a camera at you on your FIRST round 🙂 To work efficiently while running – check out Liz’s CrossFit Endurance classes every Monday and Wednesday at 630am for the rest of the Fall! The weather’s going to be PERFECT!

CFE (Running) with Liz, 630-7am.

HYBRID OLY with Jim from 7-9am, with Sammy from 530-730pm.

CROGA with Tim 1-145pm.

FOUNDATIONS with Erin at 630pm.

ADVANCED OLY with Jim 9-11am, and 730-930pm.

GYMNASTICS with Sammy at 730pm.

Think running (or multi-modal endurance) isn’t relevant to CrossFit (or life, for that matter?) check this video from the CrossFit Games 2012 out:


MOBILITY FOR THE POSITION: Lax Ball Lower Legs, 5 minutes.

DYNAMIC WARM-UP: 15 Leg Swings Each Side, 15 Hip Swings Each Side, 5 Over the Fence, Under the Fence Steps Each Side. 5 Jump Squats.

POSTURE and STABILITY: Single Leg Squat Hold, 1 minute each side.

STRENGTH: Front Squat, up to peak set of 1.  Begin with 5 reps at about half of your tested max.

FOR TIME: 30 Double Unders, 30 Single Leg Squats (TOTAL = 15 on each leg), 20 Double Unders, 20 Single Leg Squats, 10 Double Unders, 10 Single Leg Squats.

If no Double Unders the scaled rep scheme is 100/75/50 Singles and instead of Single Leg Squats, sub Dynamic Lunges (step out, and then – with the weight in the heel, drive through the front leg to come back to where you where standing) in the same rep scheme.

Rolling out a new schedule of CrossFit Endurance, starting next Monday!

10 Jul
Calling all runners!  Are you participating in a fall race?  5k? Half? Marathon?  Please let Liz know at liz@crossfitcc.com.  We are putting together of list of competitors so that we can all track our workouts and progress.  NOW is the time to start training for your fall races!
For those of you who are unfamiliar with this part of CFCC…

What is CrossFit Endurance?

CrossFit Endurance (CFE) is first and foremost CROSSFIT.  CrossFit is primary for the athlete and the bulk of the programming for an endurance athlete will be CrossFit wods. As you all know, CrossFit is constantly varied, functional movement, done at high intensity.  CrossFit is broad and challenges all domains of fitness.  CFE, working from the base of CrossFit, allows an athlete to focus on cardio respiratory endurance, or one’s ability to maintain a certain aerobic output for a desired period of time.

You all know what endurance is:  5ks, 10ks, half marathons, marathons, triathlons, ultra-marathons, and so on. The common way to train for most endurance events is to train a lot.  Indeed, the gold standard for most marathon training is the 20 mile run two weeks before the marathon itself.  Endurance athletes program for time and miles, not results.

Sound familiar?  Sound like oh-too-many-sessions spinning away on the elliptical without a clue if you are improving or what improvement really is?

CrossFit Endurance is about quality not quantity.  REST from smart training makes you better, NOT more work!  CFE focuses on smart programming and performance.  You will not be doing more work poorly when you start CFE.  You will train smarter and be a better athlete for it.

CFE can be applied to lots of endurance sports, including running, rowing, swimming, and biking.  However, this is not just people who want to run marathons!  CrossFit Endurance benefits more than just the endurance athlete.  It also helps athletes who want to work on their running form or athletes who want to work on their met-con.

Theory to practice: how will your training be structured?

When training for an endurance event (like a fall race OR perhaps – the CROSSFIT GAMES???), continue to come to CFCC 4x/week for the regular, Oly, or gymnastics classes.  If your schedule permits, aim to attend a morning CFE class on Monday or Wednesday from 630-7am.  If your schedule does not permit this, feel free to speak with Liz directly about your interest in other modalities for training.  Clear your schedule for Saturday, and attend only the CFE class in the morning at 9am (being moved earlier to deal with the heat!) Stay in touch with us about how your feeling and you’ll see your best results YET in your own respective events!

ALSO, please note – in lieu of these new additions to the schedule – Tuesday and Thursday Conditioning will now take a backseat to more specified CrossFit Endurance programming. Conditioning may resurface again but for the first few months of the Fall we’d like to be more aggressive in our approach to strictly Conditioning oriented classes.

Sunday, 6/23/12

24 Jun

The schedule for tomorrow:  All of these classes (except for Olympic Lifting) are taking place in Washington Square Park to allow for the CLEANING of the gym post-PROM.  That is to say, Tim will see you at WASHINGTON SQUARE PARK at 10am for CROGA and 11am for the WORKOUT OF THE DAY.  We’re so glad so many of you could make it out on Saturday and we hope that you all had a great time 🙂


MOBILITY and DYNAMIC WARM-UP: Coaches Choice, 10 minutes.


“Pickle Juice”

AMRAP in 15 minutes of:

400m Run (Run the square in the middle of the park)

Air Squat, 30 reps

Push-up (Hand-Release), 15 reps