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.

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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…

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

3 rounds for time of:

Body Weight Back Squat, 10 reps

Hand Stand Push Up, 10 reps

Post time to comments

Foot Pull Drill (wmv)(mov)

WOD

2-4-6-8-10-8-6-4-2 rep rounds for time of:

Strict Pull Ups

21″ Box Jump

20kg Weighted Sit Up x 2

Post time to comments

Beauty in Strength

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

3 rounds for time of:

Run 400m

Body Weight Deadlift, 15 reps

Burpee, 20 reps

Post time to comments

Running Shoe Technology (mov)(wmv)

WOD

“Bear Complex”

7 sets of the barbell complex: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat + Push Press

Repeat for 5 rounds increasing the load each round.

The barbell cannot rest on the ground during the round.

Penalty: 10 Burpees!

Post loads to comments

Iron Will, Iron Bodies

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

For time:

Pull Up, 20 reps

Double Under, 30 reps

Pull Up, 15 reps

Double Under, 30 reps

Pull Up, 10 reps

Double Under, 30 reps

Pull Up, 5 reps

Double Under, 30 reps

Post time to comments

Running Technique Analysis (wmv)(mov)

WOD

8 Rounds For Time of:

Run 200m

24kg Kettlebell Swing, 15 reps

21″ Box Jump, 10 reps

12.5kg Dumbbell Bear Crawl, 15m

Post time to comments

Henry Rollins on the importance of strength, the simple joy that comes from lifting heavy things over and over, and the effect this has on us physically and emotionally….

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 103 cadence

1 x 6 mins (or 1 km) @ 92 – 94 cadence

WOD

Perform 3 reps per minute for 10 minutes of:

60kg Hang Power Clean and Jerk

Post scales and if/when you dropped off the pace to comments

Long/Slow vs Short/Fast (wmv) (mov)

Running Drills

Stable Arm Drill 2 x 25m

Carioca 2 x 10 each direction

Exaggerated Foot Pulls, 3 x 10 each side

Wall Drill, 3 x 20 each leg

Run Throughs

2 x 1.30 min repeats (or 400m) @ 102 cadence

1 x 6 mins (or 1 km) @ 92-94 cadence

WOD

21-15-9 rep rounds for time of:

Bodyweight Back Squat

Ring Dips

Post time to comments

Tabata Treadmill Run (wmv) (mov)