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From the Intrepid Vault: Kyle’s CrossFit Endurance Experience

By admin | In Running | on July 24, 2012

Because the gym is closed again today, I thought some of you might be able to visit the CrossFit Endurance site for workout ideas.  Kyle is still supplementing his Intrepid WODs with CF Endurance running workouts and with great success.  Below are his summary and thoughts about the training program:

An Experiment with Crossfit Endurance

Deadlift 400, back squat 350, compete in 100 mile ultra-endurance runs all while training 9 hours per week or less. I read this and like any endurance runner I was instantly drawn in. This was a claim that Brian Mackenzie made in an interview with Trimax (see interview here). My first thought – “this guy must just be a genetic freak – or lying”. So I decided to investigate. What I found turned my training routine upside down. The program is called Crossfit Endurance (CFE) and it is producing athletes that are competitive in endurance sports while placing an emphasis on training intensity over volume.

Anyone who has taken on typical endurance training will tell you what it takes. Run, run, run and when you’re sick and tired of running, run some more. This is what the CFE crowd calls long slow distance (LSD) training and is quick to point out its flaws. Decreased strength, power and speed are on the long list, along with one that hits home for me personally, overuse injuries. LSD training places a premium on cardiovascular development while downplaying the role of muscular development. Racking up the miles may mentally and to an extent, physically prepare you for an endurance event but it is typically at the cost of cannibalizing muscle – the muscle required to gain speed and carry you through your event.

CFE combines the typical Crossfit structure with high intensity sport specific workouts. Simply put (for a single sport athlete), there are three main targets of the program:

  1. Lift heavy. Specifically, deadlift and squat. You are building the leg strength to gain speed and carry you through long events.
  2. Crossfit WODs 4-5 times per week. Nothing new here, just what we do at Intrepid every day.
  3. Crossfit Endurance WODs 2-3 times per week. This is where the program deviates from typical Crossfit programming and I will go into more detail on it below.

CFE WODs follow a three WOD per week pattern. Typically, the first WOD is focused on short intervals. Think 100 – 200 m repeats. The second WOD is focused on long intervals. Think 400 – 1600m repeats. The third WOD focuses on time trials and tempo runs to track progress and push your aerobic capacity. Think 5K – 15K distance runs. The emphasis on these workouts is high intensity to build speed and push your aerobic and anaerobic capacities while maintaining low volume to prevent overuse.

And that’s it. You’re on the road to half-marathons, marathons and beyond.
Personally, I began the program about three months ago, slowly adding the CFE WODs into my routine. I wanted to experiment with the program while not interrupting my work at Intrepid. I spent a few months doing 2 CFE workouts per week (typically the long intervals and time trials) with the goal of completing a half-marathon after 2 months.

In that 2 months of training I never exceeded 10K in a single workout but watched my lifts go up and my 5K times drop. On the day of the half-marathon I remember having some serious butterflies in my stomach and thinking, “I trained to less than half the distance of this race – how the heck am I going to finish??” Of course, I should have trusted the training. Not only did I finish, I came in under 2 hours (a personal best) and had no flare up of my old overuse injuries (a first at this distance). Needless to say, I’m a believer and have begun incorporating that third CFE WOD into my weekly routine.

For anyone that read this and is interested in trying it out, all of the information you need is online at CrossFit Endurance.  The FAQ page has a lot of great information on the program like potential benefits, how to get started, which routines to follow (there are a few), etc. The front page has the CFE WOD (they also post a strength and conditioning WOD, but what we do at Intrepid will fit the bill). Finally, Crossfit Journal has some fantastic videos on the programming of CFE, the scientific concepts underlying the program’s success as well as great running/cycling/swimming drills and technique development videos.

Please note that I wrote this post from a runner’s perspective, but the site also caters to cyclists, swimmers, rowers and multi-sport athletes (though multi-sport athletes have an increased number of CFE WODs per week). See the CFE main site for details on each program.


11 Comments to "From the Intrepid Vault: Kyle’s CrossFit Endurance Experience"

  • Xuan says:

    July 24, 2012 at 7:50 AM -

    Great post Kyle. Definitely interesting and sounds like a great way to improve running endurance (which I definitely don’t have).

  • Amanda says:

    July 24, 2012 at 8:25 AM -

    Kyle, thanks for the interesting perspective. Wish I had had this insight when I trained for some of my distance races.

    For folks looking for a WOD to do today, Ruth posted traveling WODs on 26 December 2011. (Look in the travel tab, it’s close to the top.) There’s a great mix of WODs for when you’re on teh road or to add to an aforementioned LSD cardio activity.

  • Holley says:

    July 24, 2012 at 11:12 AM -

    We’re doing another rec park WOD tonight! I plan on being there around 6 until about 8p. Since we’re not doing a lift it won’t take the whole time, maybe 30 min or so. Please post to comments if you plan on coming so we can prepare for the WOD accordingly.

    There is parking off of Pine between Eucalyptus and Sierra and also one off Grand and Eucalyptus.

  • Anna says:

    July 24, 2012 at 11:40 AM -

    @Holley I’ll be there around 6:30 or 7. Thanks for coordinating!

  • Randy says:

    July 24, 2012 at 11:43 AM -

    I am interested where is the Park or Park name? So does it start at 6pm or anytime between 6 and 8pm?

  • Holley says:

    July 24, 2012 at 12:52 PM -

    I’ll probably start on the half hours depending on the number of people that show up.

  • Anna says:

    July 24, 2012 at 1:16 PM -

    @Randy Yesterday we worked out at the raquetball courts, I believe we will be there again. Here is a map of the park, hope it helps:


  • pablo says:

    July 24, 2012 at 2:44 PM -

    can’t make it tonight. are classes REALLY going to happen tomorrow in the box?

  • dewey says:

    July 24, 2012 at 3:01 PM -

    i will probably stop by between 6-7pm. thanks for coordinating

  • Holley says:

    July 24, 2012 at 6:20 PM -

    Moved to the hand ball court near the shuffle boards and volleyball courts.

  • Dad says:

    July 25, 2012 at 5:55 AM -

    Congratulation to my son and daughter in law for the birth of their new baby

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