ATO2 Endurance Training
Welcome to the CrossFit Fort Worth link for Endurance Training. Our goal is to provide quality training and resources for the athlete that wants to improve their capacity in endurance sports. We provide general and sport specific training to supplement your CrossFit training and help prepare you for endurance events. We help you integrate 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 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.
We have found that the number one complaint of most endurance athletes is the lack of time to train and wear on their joints from repetitive trauma. This model of training has been developed using CrossFit Endurance and the scientific body of evidence that supports high intensity interval training, strength, power and sport specific training.
MUD RUN
10 k
November 7th, 2009
Trinity Trails
Event Registration:
Each team member needs to go online to the Mud Run link and register individually with the team you are competing. The teams have already been registered, but each individual athlete must register under the team. Entries have been paid for each team. CFFTW and Texas Orthopedic Consultants, Richard F Haenke DO, are paying 100% of your entry fees. Each team member will be responsible for picking up their registration packets the week of the race. Please go to the website to get directions and information about picking up your packet. Without the packet competitors cannot participate.
Participating Teams:
CrossFit Fort Worth Survival Athlete Team 1 and 2
Team 1
Matt Mc.
Miles K.
Todd R.
Clayton M.
Darin D.
Team 2
Elisabeth R.
Marilyn A.
David B.
Ryan H.
Kimberly S.
Run Training Schedule:
Team Running Practice @ Eagle Mountain Park Trails Oct. 4th, 4:30 pm. Then post-run cool down at the D-man's house for Hot tub recovery and post-training snacks. Bring a drink and whatever you might like grilled at the house. We will jump in the hot tub and eat for fun and food.
Sunday Mornings @ 7 am at Eagle Mountain Park Trails all team members are invited to come run.
Attend regular WODs at the gym to get the most out of training. Longer interval training WODs will also be required to simulate race demands and recovery.
Team Uniform:
Pants - Desert Digital Camo Pants from Army/Navy on Pipeline Road, Hurst, Texas. The pants are hanging on a rack beside the checkout counter. They have all sizes and they are approx. 28-30$. Don't wait too long to pick these up as they may run out.
Shirt - Ordered by CrossFit Fort Worth. We will purchase compression or under armor style shirts for each team member before the race and each team member will pay cost for the shirt. Wholesale cost may range from 12-25$ based on manufacturer and style. The teams will select the color. The shirt can be short or long sleeve.
Footwear - Shoes that come above the ankle are required in black color. Team members can wear military style boots, hiking boots, etc... Recommended shoe wear from one of our team members that has previously run this race is some shoe with good traction due to slick and muddy surfaces.
Story From Bill Magboo-Visiting Tri-Athlete @ CF FTW
The Fort Worth Mud Run experience, the mud run is like no
other run offered in Fort Worth,
it presents the runner with both a running challenge and a fitness challenge as
you work your way through the course. There are many dynamics that separate this run from just a
normal running event, making it fun but tough, did I mention fun? The 15 obstacles that you encounter during the run makes it
very similar to a military obstacle course that requires both running fitness
and strength, and the extra weight from being wet conspires against you to make
it more of a challenge.
Speaking of being wet, if you have any rub spots in your
boot/shoe wear, it is a good idea to protect your foot with moleskin, since any
area of the foot continuously rubbed for 10K will generally blister, diverting
your attention away from the run to the pain on your foot.
The 6 ft wall is the first obstacle runner’s encounter on
the course, not too difficult going out, but coming back you have to get over
the same wall and this can be difficult when you’re fatigued, wet and tired
from negotiating all the other obstacles.
The muddy water is slippery, and mud & water get into your boots to slow
you down along with the weight from wet pants, shorts or camouflage military
style pants.
One of the obstacles is an under, over, under and over
obstacle that you must drop your entire body into to get under a log. With
water up to the log, you’re going to be completely submerged in muddy water
twice, no way around this… just have to go through it.
Around the 4 mile point there is a military style cargo net,
climbing the cargo net and other objects is tougher with the extra weight. I
wore lightweight bates boots for over the ankle protections and they worked great,
I also glued the soles in place so they don’t slide around, first time I ran
they slide all over and eventually bunched up in the front of my toes . While
you can wear what you like, some sort of pant to cover your legs is a good idea
for protecting your legs from getting scratched.
If your knees are sensitive, some lightweight knee pads
might be in order. One of the obstacles on the course is a hard plastic tube
you must crawl through and the ridges are tough on the knees.
Then after the race, if you have a timing chip, that is
immediately cut off as you pass through the finish chute, then on to get some
water & food, although you might want to make it to the fire truck to get
hosed down first.
If you have never been hosed down by fire truck your in for
a treat! It is very high pressure water and is not heated, and the spray makes
it feel colder than it actually is. It is a very exhilarating experience to be
sure, but gets the mud off. It’s a good idea to bring a change of clothes,
towel and a plastic bag to put all your wet muddy stuff in after the run.
The atmosphere there
is one of fun and challenge, most of the people running in the mud run were
there just for the fun of it.
Bill
