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!
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 is currently held on Thursday nights at 6pm and Sundays at 9am. Sessions are 60-75 minutes and include a warm up, running technique drills, followed by a running interval workout. There are 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.
CFS Endurance classes are complimentary and do not count toward membership total. 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 possibleto take advantage of the videos, lectures, and running drills each week. The plan is to lead up to our very own 5K race in the fall. Get pumped to get fitter and faster, and to run your first or fastest 5K!
Just to recap the details:
What: CrossFit Southie Endurance Program
When: Thursdays at 6pm and Sundays at 9am – come this week!
Where: CrossFit Southie – meet at the box
Who: Everyone!
Strength
Overhead Squat
3-3-3-3-3
WOD
3 Rounds
15 Box Jumps
15 Toes to Bar
15 Kettlebell swings (2,1.5)
Level 2 (1.5,1)
Level 1 (1,0.75)
Weekly Strength Schedule
Monday– Push Press + Push Jerk
Wednesday – Squat Snatch
Thursday: Benchmark – “Tailpipe”
Friday – Back Squat
At Home WOD:
“Running Pyramid”
5 minute run @ 70%
4 minute run @ 80%
3 minute run @ 90%
4 minute run @ 80%
5 minute run @ 70%