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Coach and Jason B&W


The picture above is of Jason and the NC Lab’s very own Coach Chris after today’s prescribed workout.  Listen, we know what we know very well…CrossFit…we also know what we don’t know as much about.  For those areas, we aren’t afraid to ask for help.  When it comes to all things endurance, Coach Chris is THE MAN!

Here are a few things to help you understand how legit this man is:

CrossFit L1 Trainer and 5 year CrossFit Athlete
CrossFit Games coach and Endurance coach.
7 years as a professional triathlete with more than 100 competitions.

2-time member of Team USA at the Hawaiian Ironman

  • 1st place overall finish at Ironman Brazil.
  • 2nd place overall finish at the Hawaiian Ironman World Championships
  • 2nd place overall finish at the Ironman World Championships in Canada

For the past 8-9 months Coach Chris has been putting the athletes featured on this site through some pretty rugged stuff out on the track, how could we not share this stuff with you?!  If you found yourself wondering how in the HELL an athlete Garret’s size crushed everyone in the run portion of the Burden Run, or how Jason has gotten himself to a place where he did SO WELL in Naughty Nancy….this man is the answer.

Today we will post the first of many of Coach Chris’s workouts as well as some advice from the man himself.  Enjoy.

CrossFit athletes typically have solid run performances up to 2 minutes.  However, inefficiencies within their aerobic energy system begin restricting their performance as they extend their endurance curve.

Their primary limiting factor is the ability to move and utilize oxygen.  Although speed is still critical to success, nothing is more important than the ability to absorb oxygen.  Our goal is to maximize your oxygen absorption by creating a more robust and efficient aerobic system.

The Formula:  CrossFit athletes must create physiological balance in their programming in order to maximize overall athletic performance.

  1. CrossFit remains the source for high intensity.
  2. Aerobic capacity training provides the balance.

The success of aerobic capacity training is dependent on your workout intensity. All endurance workouts have prescribed pace ranges for every interval.  These personalized pace ranges are based on the workout distance, the interval distance and your individual PR times.  This is how intensity is controlled, internal pace setting learned, and performance gains are measured.


NC Lab. Day 4. Fast Shoes in Lane 1. 


5 x 1000m

Perform these intervals at a fast, but repeatable anaerobic threshold pace. As example, a 5:30 miler would target 3:53-3:54 per 1000m.  This workout will test your aerobic capacity.

Rest between efforts 1:1 (work:rest) with max rest of 5 min.

Rest after final 1000:  5 min  

3 x 400m:  Rest 1:3 (work:rest)

The fast finish becomes the focus of this workout.  The pace for the 400s is intended to be fast.  We will treat these 400s like a fast race finish.  As example, a 60 second 400m runner would target 74-76 per 400m. Our goal is to prepare for CrossFit events with a sprints to the finish.
For each of these workouts Coach Chris gives all of us our specific paces based off of our 3k time, mile time, 400m time.  If you want help with YOURS email Chris.


2 Responses to “See You in the Fast Lane.”

  1. Bryan J.

    Miranda, Jason and the rest of the NC Lab scientist big shout out and thank you for posting these brutally awesome workouts…this is exactly what I was looking for. Please keep them coming!

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