CrossFit: OFF
Endurance:
Choose ONE of the following sports:
Swim (SS Sun, 3S Sat): 800 m/y TT
Bike (SS Sun, 3S OFF): 12M TT
Run (SS Sun, 3S Sun): 5M @ 85% of 5k TT Pace
"Train Short and Go Long"
Welcome to the CrossFit Fort Worth Endurance Training Program. Our goal is to provide quality training resources for the athlete that wants to improve their capacity in endurance sports.
What We Provide?
We provide general and sport specific training to supplement your CrossFit training and help prepare you for that next endurance event! We help you integrate CrossFit Endurance (CFE) into your current training effectively. You can select a race or compete with our athletes, and we will help you effectively train for it!
ATO2 represents the philosopy of our training model. We utilize evidence based training in the entire spectrum of the 4 metabolic energy systems to promote athletic performance. While reducing the typical volume associated with most endurance sport training, ATO2 (Anaerobic Threshold->Aerobic Endurance Training) has been designed to develop stronger, fitter and more capable athletes.
Who We Train?
Anyone who has a desire to improve their endurance capacity for either recreation or competitive sport! We train triathletes, runners, cyclist, adventure athletes, urban sport athletes, and anything else that has to do with endurance.
Why We Use CrossFit Endurance?
We have found that the number one complaint of most endurance athletes is the lack of time to train to an adequate performance level and wear and tear on their joints due to repetitive trauma from high mileage training weeks. Our model of training has been developed using CrossFit Endurance and the scientific body of evidence that supports high intensity interval (HIT), strength, power and sport specific training.
We want to recognize the genius of resources that our friends, colleagues and coaches of CrossFit Endurance, have provided. As an affiliate of CFE, our goal is to at best, follow their example!
What We Expect?
If you want to train using our CrossFit Endurance Program, you first become a member of CrossFit Fort Worth. You will then go through an orientation period to familiarize yourself with CrossFit training methods. Then, begin using CrossFit training programming and the endurance blog for Sport specific training. If you are interested in a personalized endurance training program or would like to know more about the ATO2 Endurance Team, please contact us via the contact tab on the navigation bar of the home page or at 817-271-4005. Membership on the ATO2 Endurance Team is based on consistent effort in CrossFit training, endurance training and dedication to your specific sport. There is an annual fee for ATO2 Team membership.
NOTE: To get to past entries, simply click on the title of the blog post.
Resource & Event Links
The ATO2 Endurance Training Program has been created with the understanding that you have trained specifically to learn your sport. If you have not, we can provide training or you should seek the advice of a coach or trainer within the sport community that you are following. We have the expertise to train in the Swim, Bike or Run. We utilize the best of our own and local coaches with proven results.
Swim Coach - Jennifer Blanchard jb2and3@verizon.net
Running Coach - Darin Deaton dld@crossfitftw.com
This blog is to be used with the Main Site WOD or our main page programming.(Caution, poor programming will come at your cost in fitness and sport). Follow the directions on each day's WOD. If you aren't recovering or achieving times that you should, take a day or two off...Recovery is why you get better, not more training!
With progression, CrossFit 3-5 times per week. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times per week. Typically perform per week;
1 Interval
1 Tempo/Stamina
1 Interval
This should be spaced throughout the week. Multi-Sport athletes should train no more than 2 workouts per week, per sport on this site. Period! Follow anything else and you are not following this site correctly.
Workout Legend
|
TT = Time Trial, All out Effort Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%. RPE= Rate of perceived exertion , See RPE scale below. M = Miles SC = Short Course (<2hrs) |
RPE Scale
The Borg Scale is a method to measure perceived exertion that personal trainers and strength coaches can use to determine a clients’ intensity level. Research has shown that accurately using a Rate of Perceived Exertion (RPE) scale correlates to training heart rate, percentage of VO2 max and breathing rate.
There are a number of RPE scales but the most common are the 15-point scale (6-20), and the 9-point scale (1-10).
15 Point Scale
- 6 – 20% effort
- 7 – 30% effort – Very, very light (Rest)
- 8 – 40% effort
- 9 – 50% effort – Very light – gentle walking
- 10 – 55% effort
- 11 – 60% effort – Fairly light
- 12 – 65% effort
- 13 – 70% effort – Somewhat hard – steady pace
- 14 – 75% effort
- 15 – 80% effort – Hard
- 16 – 85% effort
- 17 – 90% effort – Very hard
- 18 – 95% effort
- 19 – 100% effort – Very, very hard
- 20 – Exhaustion
WOD
Endurance: Choose ONE of the following sports: Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace Run: (SS Sun, 3S Sun): 10k TT Post sport/time to comments.Temp TT Day 2 Week 4
Sunday, June 26, 2011
Follow the crossfitendurance.com WOD's this week starting with 6/26/2011. When I return from out of town, we will be posting again.
Posted by: Darin Deaton
Tempo TT Day 1 Week 4
Saturday, June 25, 2011WOD
CrossFit: OFF or
5:00 AMRAP:
5 Squat Clean & Jerk 135/95
10 Ring Dips
Rest 3:00
5:00 AMRAP:
10 Deadlifts 135/95
10 Double Unders
Post rounds to comments.
Endurance:
3+ Hours Before CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Sun, 3S OFF): 1000m @ 85% of 800m TT Pace
Bike: (SS Sun, 3S Sat): 20M @ 85% of 12M TT Pace
Run: (SS Sun, 3S Sun): 10k TT
Post sport/time to comments.
Posted by: Darin Deaton
Short Intervals Day 2 Week 4
Friday, June 24, 2011WOD
Strength:
DE: Press
5 – 10 minutes rest
CrossFit:
As many rounds as possible in 15:00 of:
3 15′ Rope Climbs
10 KB Swings 2/1.5 pood
20 Push ups
Post rounds to comments.
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds
Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Post sport/times to comments.
Posted by: Darin Deaton
Short Intervals Day 1 Week 4
Thursday, June 23, 2011CrossFit: OFF
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Thur, 3S Fri ): 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds
Bike (SS Thur, 3S Sat or T/TT ): 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds
Run (SS Thur, 3S Sun or T/TT ): 3 – 6 x 400m, rest 2:00, hold within 3-5 seconds
Post sport/times to comments.
Posted by: Darin Deaton
Mid Week 4
Wednesday, June 22, 2011WOD
Strength:
DE: Box Squats
5-10 minutes rest
CrossFit:
As many rounds as possible in 20:00 of:
9 Pull ups
12 Push Press 95/65
50m Farmer’s Walk 1.5/1.0 pood
Post rounds to comments
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00
Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00 hold avg. watts/distance of last week’s 4:00 TTs or better
Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds
Post sport/times to comments
Posted by: Darin Deaton
Long Intervals Day 2 Week 4
Tuesday, June 21, 2011WOD
CrossFit:
4 rounds each for time of:
3 Power Cleans 185/125
10 Burpees
Rest 4:30 between rounds
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00
Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better
Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds
Posted by: Darin Deaton
Long Intervals Day 1 Week 4
Monday, June 20, 2011WOD
Strength:
ME: Floor Press
5-10 minutes rest
CrossFit:
9-6-3 for time of:
Push Jerk 185/125
Dead Hang Pull ups
Endurance:
3+ Hours Before or After CFE Strength & Conditioning WODor Strength & Conditioning Recovery
Choose ONE of the following sports:
Swim (SS Tue, 3S Mon): 2 – 4 x 400 m/y TT, rest 3:00
Bike (SS Tue, 3S Wed): 3 – 6 x 4:00, spin/rest 4:00, hold avg. watts/distance of last week’s 4:00 TTs or better
Run (SS Tue, 3S Tue): 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds
Posted by: Darin Deaton
Tempo/TT Day 2 Week 3
Sunday, June 19, 2011Posted by: Darin Deaton
Tempo/TT Day 1 Week 3
Saturday, June 18, 2011WOD
CrossFit:
OFF or 5 rounds for time of:
5 Deadlifts 275/185
15 Double Unders
Endurance:
Choose ONE of the following sports:
Swim (SS Sun, 3S Sat): 800 m/y TT
Bike (SS Sun, 3S OFF): 12M TT
Run (SS Sun, 3S Sun): 5M @ 85% of 5k TT Pace
Posted by: Darin Deaton
Long Intervals Day 2 Week 3
Friday, June 17, 2011WOD
Strength:
ME: Front Squat (Wide Stance)
5-10 minutes rest
CrossFit:
10:00 AMRAP:
10 GHD Sit-ups
10 Goblet Squats 2 pood/1.5 pood
15 Toes-to-Bar (T2B)
Endurance:
3+ hours Before or After CFE Strength & Conditioning WOD
Choose ONE of the following sports:
Swim (SS Thurs, 3S Sat or T/TT): 8 – 12 x 100m/y on 2:00
Bike (SS Thurs, 3S Fri): 3 – 6 x 4:00 TT, spin/rest 4:00
Run (SS Thurs, 3S Sun or T/TT): 3 – 6 x 800m, rest 2:30
Maintain within 3-5 seconds for Swim/Run
Posted by: Darin Deaton
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