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Rowing with friends is better than rowing alone.

Mollyrow

 

Pic by Ali Samieivafa

 

Coach Chris….

 

funnel

 

CrossFit Endurance programming and training must be thought of in terms of a funnel verses the traditional pyramid.  The CrossFit funnel approach is not focused on one specialized distance as commonly found in mono-structural sports.  Examples are athletes that peak towards one event or one goal such as the 100m freestyle, or the 2000m row or the 10,000 run.  CrossFit athletes do not specialize in one particular distance or event.  CrossFit athletes primarily target running distances ranging between 400m and 5000m.

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The key to performance gains within the 400m to 5000m distances is the variation within workouts.  Workout variation can include interval length and quantity, workout volume, recovery (between reps, between sets), type of recovery (standing, walking, jogging), terrain (hills, dirt, sand) and yes…intensity (speed).  I use the aerobic threshold, strength & speed endurance, lactate threshold, and VO2 max workout categories to support each workout variation.  Last week, we posted 3 strength endurance workouts.  This week we have posted speed endurance, lactate threshold, and aerobic threshold workouts for running, plus a row and swim workout (my favorite!!)  Enjoy!!

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Vivendi Lab. Week 2. Thursday.

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Speed Endurance Workout

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4 rounds: 

400m (Alternate: 50m ON, 50m OFF)

Total:  1600m

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Workout Purpose:  Develop speed, stride length, and fast twitch muscle fiber recruitment.

Workout Details:  Run “ON” 50m at the below pace target that is based on your current max effort 400m time, run OFF 50m at the below pace target, repeat until you complete a total of 400m.  This is considered 1 round.  The workout is 4 rounds.  The ON pace is a sprint.  Focus on getting to your top speed quickly and carry that speed across the 50m finish. 

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Workout Pacing:

Current 400m PR Time

50m ON pace/400m

50m ON time/50m

(sec)

50m OFF pace/400m

50m OFF time/50m

(sec)

Total 400m target time

00:50.0

00:50.0

00:06.3

01:23.8

00:10.5

01:07

00:52.5

00:52.5

00:06.6

01:28.1

00:11.0

01:10

00:55.0

00:55.0

00:06.9

01:32.4

00:11.6

01:14

00:57.5

00:57.5

00:07.2

01:36.1

00:12.0

01:17

01:00.0

01:00.0

00:07.5

01:40.4

00:12.5

01:20

01:02.5

01:02.5

00:07.8

01:44.7

00:13.1

01:24

01:05.0

01:05.0

00:08.1

01:49.1

00:13.6

01:27

01:07.5

01:07.5

00:08.4

01:53.4

00:14.2

01:30

01:10.0

01:10.0

00:08.8

01:57.7

00:14.7

01:34

01:12.5

01:12.5

00:09.1

02:01.3

00:15.2

01:37

01:15.0

01:15.0

00:09.4

02:05.7

00:15.7

01:40

01:17.5

01:17.5

00:09.7

02:10.0

00:16.3

01:44

01:20.0

01:20.0

00:10.0

02:14.3

00:16.8

01:47

01:22.5

01:22.5

00:10.3

02:18.7

00:17.3

01:51

01:25.0

01:25.0

00:10.6

02:22.3

00:17.8

01:54

01:27.5

01:27.5

00:10.9

02:26.6

00:18.3

01:57

01:30.0

01:30.0

00:11.3

02:30.9

00:18.9

02:00

01:32.5

01:32.5

00:11.6

02:35.3

00:19.4

02:04

00:35.0

00:35.0

00:04.4

02:39.6

00:20.0

01:37

00:37.5

00:37.5

00:04.7

02:44.0

00:20.5

01:41

00:40.0

00:40.0

00:05.0

02:48.3

00:21.0

01:44

00:42.5

00:42.5

00:05.3

02:52.6

00:21.6

01:48

00:45.0

00:45.0

00:05.6

02:57.0

00:22.1

01:51

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Lactate Threshold Track Workout

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4 rounds: 

4x60sec ON with 30sec rest b/t reps

3min rest b/t rounds

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Workout Purpose:  Improves ability to function with a high accumulation of lactate as well as improving your ability to shuttle & buffer lactate.

Workout Details:  I want you to perform this workout on the track.  Run your first 60sec ON, hit the below distance target, stop & rest for 30sec, turn and run back to the original start.  Continue this pattern for the entire workout.  Do not rest anymore than the programmed 30sec b/t reps and 3min b/t rounds. 

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Workout Pacing

Current Mile PR Time

60sec ON (meters) target

“ON” Mile Pace

5:00

299

5:21

5:20

280

5:42

5:40

264

6:04

6:00

249

6:25

6:20

236

4:47

6:40

224

7:08

7:00

214

7:29

7:20

204

7:51

7:40

195

8:12

8:00

187

8:34

8:30

176

9:06

9:00

166

9:38

10:00

150

10:42

11:00

136

11:46

12:00

125

12:50

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Aerobic Threshold Workout

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5min easy jog warm-up

5 rounds:  6min ON w/ 2min OFF

5min easy jog warm-down

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Workout Purpose:  Improve fuel & biomechanical efficiency, musculoskeletal development, increase number of aerobic enzymes, capillaries, and mitochondria for a more robust and efficient aerobic system.

Workout Details:  This workout should be done on the track or an out & back course where you would run 6min down, take 2min rest, turn and run back to the original starting point.  I have provided below the target distance that you should hit for your first 6min duration.  Your distance from round to round should not deviate by more than 10 meters.

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Workout Pacing:

Current Mile PR Time

Target Pace (per mile)

Target Pace (per 400m)

Target Distance w/in 6min (meters)

5:00

6:18

1:34

1532

5:15

6:37

1:39

1459

5:30

6:56

1:44

1392

5:45

7:15

1:48

1332

6:00

7:33

1:53

1279

6:15

7:52

1:58

1227

6:30

8:11

2:02

1180

6:45

8:30

2:07

1136

7:00

8:49

2:12

1095

7:15

9:08

2:17

1057

7:30

9:27

2:21

1022

7:45

9:46

2:26

988

8:00

10:05

2:31

957

8:15

10:23

2:35

930

8:30

10:42

2:40

902

8:45

11:01

2:45

876

9:00

11:20

2:50

852

10:00

12:36

3:09

766

11:00

13:51

3:27

697

12:00

15:07

3:46

639

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Row Workout

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4 rounds:  500m, 60sec rest, 300m, 3min rest

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Row Workout Pacing

Current 2000m Row PR Time

500m pace target

300m pace target (per 500m)

300m pace target

06:20.0

01:35.1

01:28.5

00:53.1

06:25.0

01:36.3

01:29.5

00:53.7

06:30.0

01:37.6

01:30.5

00:54.3

06:35.0

01:38.8

01:31.8

00:55.1

06:40.0

01:40.1

01:33.0

00:55.8

06:45.0

01:41.3

01:34.3

00:56.6

06:50.0

01:42.5

01:35.5

00:57.3

06:55.0

01:43.8

01:36.5

00:57.9

07:00.0

01:45.0

01:37.5

00:58.5

07:05.0

01:46.3

01:38.8

00:59.3

07:10.0

01:47.5

01:40.0

01:00.0

07:15.0

01:48.8

01:41.3

01:00.7

07:20.0

01:50.0

01:42.5

01:01.5

07:25.0

01:51.2

01:43.5

01:02.1

07:30.0

01:52.5

01:44.5

01:02.7

07:35.0

01:53.7

01:45.8

01:03.5

07:40.0

01:55.0

01:47.0

01:04.2

07:45.0

01:56.2

01:48.0

01:04.8

07:50.0

01:57.5

01:49.0

01:05.4

07:55.0

01:59.2

01:50.3

01:06.2

08:00.0

02:00.9

01:51.5

01:06.9

08:05.0

02:01.7

01:52.8

01:07.6

08:10.0

02:02.4

01:54.0

01:08.4

08:15.0

02:03.7

01:55.0

01:09.0

08:20.0

02:04.9

01:56.0

01:09.6

08:25.0

02:06.2

01:57.3

01:10.4

08:30.0

02:07.4

01:58.5

01:11.1

08:35.0

02:08.7

01:59.8

01:11.8

08:40.0

02:09.9

02:01.0

01:12.6

08:45.0

02:11.1

02:02.0

01:13.2

08:50.0

02:12.4

02:03.0

01:13.8

08:55.0

02:13.8

02:04.3

01:14.6

09:00.0

02:15.2

02:05.5

01:15.3

09:05.0

02:16.4

02:06.7

01:16.0

09:10.0

02:17.7

02:08.0

01:16.8

09:15.0

02:18.9

02:09.0

01:17.4

09:20.0

02:20.1

02:10.0

01:18.0

09:25.0

02:21.4

02:11.3

01:18.8

09:30.0

02:22.6

02:12.5

01:19.5

09:35.0

02:23.9

02:13.7

01:20.3

09:40.0

02:25.1

02:15.0

01:21.0

09:45.0

02:26.4

02:16.0

01:21.6

09:50.0

02:27.6

02:17.0

01:22.2

09:55.0

02:28.9

02:18.3

01:23.0

10:00.0

02:30.1

02:19.5

01:23.7

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Swim Workout

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100 warm up

3×300 w/ 90sec rest (#1 pull, #2 kick w/ fins, #3 swim w/ fins)

3×200 w/ 60sec rest (#1 pull, #2 kick w/ fins, #3 swim w/ fins)

3×100 w/ 30sec rest (#1 pull, #2 kick w/ fins, #3 swim w/ fins)

100 warm down

Total:  2000

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3 Responses to “The Funnel”

  1. Jonathan

    With regards to the swim do you have any drills/exercises to help with breathing and lung capacity?
    In the pool my breathing isn’t great and as soon as I hit open water it gets worse and panic sets in :/

    Reply
    • Miranda Oldroyd

      Jonathon….I am right there with you. I just learned how to swim with any technique this past year and I still have a really hard time controlling my breathing. From what I have learned so far, the more time you spend in the water, the better that gets. We will see if we can get Chris to address this though.

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