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Crossfit vs. Endurance
Goals determine training
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I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
One-Hour Workout: Revving Your Swim Engine
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