CFS Endurance Program

Aug 15th, 2014

Category: CrossFit

CFS Endurance Program

Do you ever find yourself sucking wind during long endurance workouts? Or slowing down during the running portion of any WOD? Are you a dedicated runner looking to improve your running technique and speed? Or are you interested in getting out of your comfort zone and training for your first race? If you answered “yes” to any of these questions, the new CrossFit Southie Endurance class is probably for you!

We’re very excited to bring a dedicated Endurance class to CrossFit Southie! The CrossFit Endurance philosophy promotes power and speed over distance and volume in endurance training. The goal of the program is to increase power and speed while decreasing recovery time, reducing injury, and promoting sustainability over time. This type of training can be applied to any type of classic endurance event: 5K race, marathon, triathalon, biking, swimming, etc. However, the benefits of this style of training will also make you a better CrossFitter in general.

The CrossFit Southie Endurance Program will be held on Thursday nights at 6pm and Sundays at 9am. Sessions will be 60-75 minutes and will include a warm up, running technique drills, followed by a running interval workout. There will also be short lectures on relevant endurance topics during some sessions, along with video feedback and instruction. The classes will be led by a team of very skilled and qualified endurance athletes who will be familiar faces to all of you: Sebastian Buhaley, Petra Sankari and Brett Fiorovanti. All three are dedicated CrossFitters but also very accomplished runners with years of experience coaching and running themselves. We’re very excited for them to share their knowledge with you and make you all better, stronger and faster athletes.

CFS Endurance will begin on Thursday, August 21 at 6pm. We are kicking things off with a complimentary 8-week session open to everyone leading up to a 5K race. That’s right… free for everyone! These classes will not count against your weekly class total for the first 8 weeks. If you’ve got friends who are runners who you think could benefit from a different approach to endurance training, bring them along! The more the merrier. We recommend that you attend as many sessions as possible during the 8 weeks to take advantage of the videos, lectures, and running drills each week. Get pumped to get fitter and faster, and hopefully run your fastest 5K yet!

Just to recap the details:
What: CrossFit Southie Endurance Program
When: Thursdays at 6pm and Sundays at 9am.
Dates: August 21 through October 17
Where: CrossFit Southie
Who: Everyone!

Erica during Lumberjack 20

Erica during Lumberjack 20

Strength
Power Clean
3-3-3-3-3

WOD
Every minute on the minute for 12 minutes
3 Clean and Jerks (165,110)
30 Double Unders

*For every round missed run 400m

Level 3- (135,95) 25 Double Unders
Level 2- (115,80) 12 Double Unders
Level 1-(85,50), 30 singles

DISCUSSION 2 Comments

  1. jason barrow 08/16/2014 at 1:06 am

    Yeah, Erica! She was going hard on the power cleans tonight. 7PM CUT-OFF TEE CREW. There isn’t a damn t-shirt in our closets with sleeves.

    Power Clean: 195×3 (Tied my old PR, that in itself is exciting for me.)
    WOD: 4 Missed Rounds L3*

    * So I ran the full mile because I’m all about ACCOUNTABILITY…BUT, two of those missed rounds were due to breaking my jumprope, two were legitimate rounds I took off. I can say that my mile run is NICE though.

    Chuck’s clean instruction/drilling was life-affirming tonight.

  2. Sebastian 08/15/2014 at 12:50 am

    Edit:
    Sundays at 9am, not Saturdays