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Coach Chris and Cami.

cami

 

You didn’t think you were getting out of your programming from Chris this week did you?

 

Make sure you check out Chris on Insta @hinshaw363  @nc_endurance

 

Coach Chris:

 

My endurance programming for the CrossFit athlete is focused on creating aerobic efficiencies & adaptations as well as an improved overall programming balance to maximize athletic performance.   Aerobic efficiency workouts and lactate threshold intervals are at the heart of my endurance methodology.  I also include a limited number of high intensity speed and strength endurance workouts to develop the neuromuscular system and anaerobic power.   

Regional & Games athletes must also target the often-neglected factors that will make the difference of getting on podium.   Understanding what motivates an athlete as well as what influences an athlete is an equally important part of their long-term development. 

As example, it appears in the above photo that Camille is having another good time on the track.  She is actually an hour into her endurance workout that involved 8,000m of running intervals, 48 concentric 24” box jumps, and 4600m of rowing intervals. Camille recognizes that pain will creep into this workout.  Her continuous evaluations of any mismatch between how she is actually feeling verses how she expected to feel are at the core of her psychological drive.

Elite athletes with higher levels of motivation typically have a higher tolerance for pain.  Workout strategies must be designed to manipulate the frequency and dosage of pain.  In addition, effectively communicating the workout purpose and the targeted stimulus will help any athlete push their level of pain.   Elite athletes will use these workout experiences to calibrate future levels of performance.

Vivendi Lab. Week 6. Friday.

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Row Workout

5 rounds:  500m at 2000m PR pace, 30sec rest, 100m very easy. 

No additional rest b/t rounds

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Row Workout Details:

This is a 2000m race specific workout.  It is not programmed to be easy.   It is programmed to be manageable.  The goal of this workout is to give each athlete an opportunity to evaluate how he or she expected to feel verses how they actually feel especially during rounds 3 and 4.  This is where pain will collide with workout importance.  Your ability to push to though another layer of pain will dictate your future performance.

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Swim Workout

100 warm-up

200 pull, 100 kick, 50 swim w/ 45sec rest

200 kick, 100 swim; 50 pull w/ 30sec rest

200 swim, 100 pull, 50 kick w/ 15sec rest

5×100 (25 plus flip turn no breathing, 75 easy) w/ 40sec rest

100 warm-down

Total:  2000

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Track Workout

2 rounds

800m, 600m, 400m

400m recovery jogs b/t efforts

2min rest b/t rounds

Total:  6000m

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Track Workout Details: Run 800m, jog 400m, run 600m, jog 400m, run 400m, jog 400m, rest 2min, repeat for a total of 2 rounds.  The interval pacing for this workout should be easy to hit.  The core of this workout is the 400m recovery jogs.  Hit the workout paces and RECORD your 400m jog times.  Your 400m jog times should be consistent for all reps. I evaluate these “rest” durations to judge overall workout pacing consistency.

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Track Workout Pacing:

Current Mile PR Time

800m Pace

600m Pace

400m Pace

Target 100m Pace

5:00

2:53

2:09

1:26

0:21

5:15

3:01

2:16

1:30

0:22

5:30

3:10

2:22

1:35

0:23

5:45

3:18

2:29

1:39

0:24

6:00

3:27

2:35

1:43

0:25

6:15

3:36

2:42

1:48

0:27

6:30

3:44

2:48

1:52

0:28

6:45

3:53

2:55

1:56

0:29

7:00

4:02

3:01

2:01

0:30

7:15

4:11

3:08

2:05

0:31

7:30

4:19

3:14

2:09

0:32

7:45

4:28

3:21

2:14

0:33

8:00

4:36

3:27

2:18

0:34

8:15

4:45

3:34

2:22

0:35

8:30

4:54

3:40

2:27

0:36

8:45

5:02

3:47

2:31

0:37

9:00

5:11

3:53

2:35

0:38

10:00

5:46

4:19

2:53

0:43

11:00

6:20

4:45

3:10

0:47

12:00

6:55

5:11

3:27

0:51

 

3 Responses to “Turkey Trot”

  1. Nick

    I have a question for Coach Hinshaw. I have been following Vivendi or NCLAB for about 8 months now, before that I was training in a box, before that I was doing the 24 hour fitness thing (Bodybuilding style) and before that I was a triathlete (sprint and olympic distance) I have recently decided that I would I am going to pursue doing a 70.3 race next september, do you have any advice on how I could effectively train for a 70.3 without sacrificing any significant gains or improvement on my lifts and strength work? I know this is a very broad and big question for the comments section and I apologize. Thanks for event the slightest input.

    Reply
    • Coach Chris

      Hi Nick, A 70.3 triathlon is a specialized event. I believe that any specialized goal must ultimately become the priority in order to maximize performance. Accordingly, your CrossFit gains might experience a temporary “pause” until after your race. My recommendation is to begin focusing on foundation building bike & run workouts (long easy aerobic) while continuing your current CrossFit training protocols. The intensity of your CrossFit workouts will provide a perfect balance in your overall programming. I would encourage you to enter individual events during this time to test your fitness (such as entering an 1-2 mile open water swim, century, or half-marathon. The purpose of these events is to build confidence (not for speed). Starting about 20-22 weeks out, I would begin incorporating (adding) lactate threshold tempo workouts and interval workouts into the weekly programming. These LT workouts will become the most important part of your training until your final 2 weeks. I would gradually scale my CrossFit workouts down to 3-4 days/week and start skipping the long chipper workouts. I would also recommend scaling back the volume of my long aerobic workouts until my body accommodated the additional “higher intensity” volume. Your final push will occur in the final 12 weeks. Begin to re-ramp your aerobic workout volume plus add some high intensity speed work during this phase. You must maintain your LT workouts during this phase and be ready to sacrifice your CF (not lifting) due to an inability to recover. Begin your taper about 2 weeks out by cutting your volume by 50%. Your long run and bike ride should also be removed from the programming. Focus on workouts that develop explosive spring-like effect. Perhaps the most important piece of advise I can provide is diet. DO NOT IGNORE THE IMPORTANCE OF CARBOHYDRATES!!

  2. Nick

    Coach Hinshaw, I can’t thank you enough for taking the time to respond and offer your advice I really appreciate it. I never had much direction with my training for triathlons before and I am very excited to see what a properly organized plan will do.
    On another note I have to say that your programming for this site, specifically the rowing workouts have helped me shave almost 30 seconds off of my 2K time and got me down to 6:55 so thank you for that as well.

    Reply
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