1 / 21

Endurance

Endurance. Agenda. Welcome and introduction What is CFE LSD vs. CFE Technique and injury prevention CFE @ CFD - Working towards our goals… Tying it all together / CF + CFE = Success Questions . Power, Speed, Endurance. http://youtu.be/bJuofB7JL88. Crossfit Endurance (CFE).

nuri
Télécharger la présentation

Endurance

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Endurance

  2. Agenda • Welcome and introduction • What is CFE • LSD vs. CFE • Technique and injury prevention • CFE @ CFD - Working towards our goals… • Tying it all together / CF + CFE = Success • Questions 

  3. Power, Speed, Endurance http://youtu.be/bJuofB7JL88

  4. Crossfit Endurance (CFE) • CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. • Crossfit + Technique + Intensity + Quality Volume = Success • Realize your potential.

  5. LSD vs. CFE vs. CF Long Slow Distance LSD is defined as “long, slow, distance” and features either a time or distance measure of progress. This effort level is rarely if ever above 70% and time/distance increases 10% every week for 3 weeks then decreases 15%, repeated until top distance/time achieved CrossFit Constantly Varied, Functional Movement at High Intensity… It is broad, and seeks use of all domains with intensity rarely below 80% CrossFitEndurance 1st Word = CrossFit, 2nd Word = Endurance: Refers to cardio respiratory endurance, or one’s ability to maintain aerobically for desired time

  6. CFE vs. LSD LSD Hierarchy Volume Intensity Technique/Skill CFE Hierarchy Technique/Skill Intensity Volume Base Time/Distance Crossfit

  7. Technique and Injury Prevention Common Injuries in Running • Improper movement patters • Unnecessary muscle activation • Muscle work against gravity and bodyweight • Too much distance and speed for skill Goal • Minimize the work against gravity • In general, two actions cause injury: • Stopping a movement • Creating leverage • Run faster not harder • Efficiency against gravity reduces injury

  8. Technique and Injury Prevention All my running friends have the following, its all part of being in the “club”: • Calf Strain / Tear & Achilles Tendonitis • ITB Syndrome • Runners’ knee • Low Back Pain (lasting)

  9. Technique and Injury Prevenention Running Technique Errors • Poor body posture (bent at the waist) • Landing in front (braking) • Landing on heel (no elasticity in ankle joint) • Landing on straight leg (knee/hip load=impact) • Pushing off in back (creating lever)

  10. Technique and Injury Prevention • Let’s fix things BEFORE they become problems • Strength (Crossfit) • Technique (Crossfit Endurance) • Skill/Speed/distance (Intensity)

  11. Technique and Injury Prevention • All movement is achieved through moving from a start position to and position • Work with the laws of nature, not against them

  12. Technique and Injury Prevention • Three key elements to technique • Posture – Midline stability • Falling (Lean) – use of gravity to your advantage • Pulling – foot straight up – General center of mass Everything begins with posture, if its not correct, your lean and pull with not be optimized.

  13. CFE @ CFD The Program: • Step 1: Who are you as an athlete? • Step 2: What is your goal? • Step 3: What is the plan?

  14. Who are you? • 1 step • Time Trials help determine where we are in our development. • Establishing base lines help determine a starting point • 2 step • Personal athletic story • Race experience, injuries, current performance

  15. What’s the commitment? • It’s a program focused on goals • Depends on you! What are you willing to give to training and recovery • Programmed workouts 3 times per week • Group focused • Work towards two races, complimenting each other • Tough Mudderand Half Marathon/Marathon • Individual focused • We’ll help with that too…

  16. What’s the goal • How do you define success? • Check! I got my race. Already defined. • Bucket list, here I come • Help! I’m lost on this plateau! • Group focused • Work towards two races, complimenting each other • Tough Mudder and Half Marathon/Marathon • Individual focused • We’ll help with that too…

  17. The Foundation • Regardless of how you’ve defined the goal • CF is the foundation of CFE • Building on sport specific training • Looking for 3-5 CF WODs per week • Constantly varied, functional movements at high intensity

  18. CFE @ CFD • Group focused • Tough Mudder – September 8/9, 2012 - WI • http://www.youtube.com/watch?feature=player_embedded&v=vh5HdPM_QuE • Half Marathon – Prairie State Marathon & Half • October 6, 2012 – Libertyville, IL • Individually focused • Already signed up for Chicago? We got you!

  19. CFE @ CFD • Tuesday – Intervals (short or long) - Ad hoc • Thursday – Intervals (short or long) - Class • Saturday – SEALfit style (Tough Mudder) - Class • Sunday – Long Tempo (Half Marathon) - Ad hoc • Example programming:

  20. CFE @ CFD • CFD Website • WODs posted Monday of each week • Level I – 5k and 10k • Level II – 10 miler, Tough Mudder, Half Marathon • Level III - Marathon • Resources • Motivation • Conversation • Accountability

  21. CFE @ CFD Questions?

More Related