The Cell

In this video, CrossFit Endurance founder Brian MacKenzie explains the method behind his madness in regard to training for endurance sports. Shunning the traditional training philosophy of increasing volume, introducing small amounts of intensity and paying little to no attention to skill training, MacKenzie employs a high-intensity, low-volume strength and stamina skill-focused approach to training for distance running and triathlon. The goal is to improve performance and decrease instances of injuries. A typical week of CrossFit Endurance training for running consists of three sessions of intervals, tempo runs or time trials and four high-intensity CrossFit workouts. “Routine is the enemy,” says MacKenzie. Click on the image below and watch as MacKenzie explains his unique approach.

Competitor Spotlight

Train less. Perform better!

Have your running video analysed

Improve your running with just a few simple drills!

Learn how to program training using CrossFit Endurance principles

Get hands on injury prevention experience!

Saturday 02 July and Sunday 03 July 2011

8am – 5pm @ The Cell

The Endurance course is a powerful weekend of getting faster, stronger and increasing overall fitness/performance. Led by a CrossFit Endurance Head Coach, you will get both an in-depth education as well as a unique opportunity to be (run) evaluated throughout the weekend.

Click here for more information…

-UNLOAD WEEK-

METCON MONDAY

WOD

5 Rounds for time of:

Run, 100m

12lb Sledge Strikes, 30 reps

16kg Double Kettlebell Push press, 30 reps

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There are few that rival the greatness of Rocket Rod...

“The Chief”

Max rounds in 3 minutes of:

60kg Power Cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

From CrossFit.com 14/09/2008

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

“The Chief”, CrossFit San Diego – video [wmv] [mov]

Steve, always going hard

GUEST DAY

“Partner WOD #3 – Partner CINDY”

As many rounds as possible in 20 mins of:

5 Pull Ups

10 Push Ups

15 Squats

Partner A starts and does 5 Pull Ups

When they finish their pull ups, Partner B does 10 Push Ups

Partner A then does 15 Squats

That is 1 round

Then Partner B does 5 Pull Ups

Partner A does 10 Push Ups

Partner B does 15 Squats.

Continue in this manner until the 20 minutes is complete.

WOD RULES

Post rounds to comments

Get off the ibuprofen

The Towler whisperer

GUEST DAY

“Partner WOD #2″

3 rounds for time of:

15 x Medball (10kgs/5kgs) Front Squats each, partner holds medball overhead

15 x Situps each, partner holds a plank

15 x Wall Balls each (10kg/5kgs), partner holds the bottom of the front squat

15 x Burpees each, partner holds the pushup position

Run 400m together

WOD Rules

- This WOD can be done individually by Cell members in which case it is 5 rounds for time of the prescribed reps and loads

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Tamara tyre flippin'

Due to popular demand, Jason will be running a free rope climbing technique session

Thursday 02 December at 7.30pm

Wear long socks or long pants unless you want the trademark Cell scar on your shin!

To indicate your attendance, please jump onto our comments page and let us know you’ll be there.

Rope climbing - great fun and not as hard as it looks

5 rounds for time of:

25kg Sandbag Carry, 200m

12lb Sledgehammer Strikes, 50 reps

182kg Tyre Flips, 5 reps

32kg Kettlebell 1-Hand Farmers Carry, 100m

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Compare to 26/10/2010

A couple of The Cell originals, Damon & Rod

Deadlift

3-3-3 reps

then

1 x 15 x 70% 3RM

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Then

“F-J”

For Time:

60kg Power Clean & Jerk, 30 reps

After every rep, perform 2 Burpees

This WOD is named after Cell member Luke F-J who pushes himself so hard he often throws up. Whilst not a goal of our training, sometimes vomiting is an unwelcome side effect that very occassionally occurs. In Luke, his intensity is so high and his effort so great in each and every workout, he throws up more than most. Luke’s efforts are inspirational and because of that, we’ve named this very tough WOD in his honour.

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F-J

5 rounds for time of:

42.5kg Overhead Squat, 15 reps

Ring Dip, 15 reps

Row, 15 Calories

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Well done to all our Cell mates who participated in the CrossFit Olympic Weightlifting Certification with Coach Burgener at the weekend. It was a great weekend, very hot, but a lot learnt. Yay burpee!!!!

Coach Storm smashing out the Wall Ball shots