agenda welcome and introduction what is cfe lsd vs. cfe technique and injury prevention cfe @ cfd -...
TRANSCRIPT
ENDURANCE
Agenda
• Welcome and introduction• What is CFE• LSD vs. CFE• Technique and injury prevention• CFE @ CFD - Working towards our goals… • Tying it all together / CF + CFE = Success • Questions
Crossfit Endurance (CFE)
• CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential.
• Crossfit + Technique + Intensity + Quality Volume = Success
• Realize your potential.
LSD vs. CFE vs. CFLong Slow Distance
LSD is defined as “long, slow, distance” and features either a time or distance measure of progress. This effort level is rarely if ever above 70% and time/distance increases 10% every week for 3 weeks then decreases 15%, repeated until top distance/time achieved
CrossFitConstantly Varied, Functional Movement at High Intensity… It is broad, and seeks use of all domains with intensity rarely below 80%
CrossFit Endurance1st Word = CrossFit, 2nd Word = Endurance: Refers to cardio respiratory endurance, or one’s ability to maintain aerobically for desired time
CFE vs. LSD
LSD HierarchyVolume Intensity
Technique/Skill
CFE HierarchyTechnique/SkillIntensityVolume
BaseTime/Distance Crossfit
Technique and Injury PreventionCommon Injuries in Running• Improper movement patters• Unnecessary muscle activation• Muscle work against gravity and bodyweight• Too much distance and speed for skill
Goal• Minimize the work against gravity• In general, two actions cause injury:
– Stopping a movement – Creating leverage
• Run faster not harder• Efficiency against gravity reduces injury
Technique and Injury Prevention
All my running friends have the following, its all part of being in the “club”:
• Calf Strain / Tear & Achilles Tendonitis • ITB Syndrome• Runners’ knee• Low Back Pain (lasting)
Technique and Injury Prevenention
Running Technique Errors• Poor body posture (bent at the waist)• Landing in front (braking)• Landing on heel (no elasticity in ankle joint)• Landing on straight leg (knee/hip load=impact)• Pushing off in back (creating lever)
Technique and Injury Prevention
• Let’s fix things BEFORE they become problems– Strength (Crossfit)– Technique (Crossfit Endurance)– Skill/Speed/distance (Intensity)
Technique and Injury Prevention
• All movement is achieved through moving from a start position to and position
• Work with the laws of nature, not against them
Technique and Injury Prevention
• Three key elements to technique – Posture – Midline stability – Falling (Lean) – use of gravity to your advantage– Pulling – foot straight up – General center of mass
Everything begins with posture, if its not correct, your lean and pull with not be optimized.
CFE @ CFD
The Program:• Step 1: Who are you as an athlete?• Step 2: What is your goal?• Step 3: What is the plan?
Who are you?
• 1 step– Time Trials help determine where we are in our
development. – Establishing base lines help determine a starting
point• 2 step– Personal athletic story– Race experience, injuries, current performance
What’s the commitment?
• It’s a program focused on goals• Depends on you! What are you willing to give
to training and recovery• Programmed workouts 3 times per week– Group focused • Work towards two races, complimenting each other• Tough Mudder and Half Marathon/Marathon
– Individual focused • We’ll help with that too…
What’s the goal• How do you define success?– Check! I got my race. Already defined.– Bucket list, here I come – Help! I’m lost on this plateau!
• Group focused – Work towards two races, complimenting each other– Tough Mudder and Half Marathon/Marathon
• Individual focused – We’ll help with that too…
The Foundation
• Regardless of how you’ve defined the goal– CF is the foundation of CFE– Building on sport specific training– Looking for 3-5 CF WODs per week• Constantly varied, functional movements at high
intensity
CFE @ CFD
• Group focused– Tough Mudder – September 8/9, 2012 - WI• http://www.youtube.com/watch?feature=player_embe
dded&v=vh5HdPM_QuE
– Half Marathon – Prairie State Marathon & Half• October 6, 2012 – Libertyville, IL
• Individually focused– Already signed up for Chicago? We got you!
CFE @ CFD
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
CF/WOD CF/WOD CF/WOD CF/WOD
CFE CFE SEALfit CFE
• Tuesday – Intervals (short or long) - Ad hoc• Thursday – Intervals (short or long) - Class• Saturday – SEALfit style (Tough Mudder) - Class• Sunday – Long Tempo (Half Marathon) - Ad hoc
Example programming:
CFE @ CFD
• CFD Website – WODs posted Monday of each week• Level I – 5k and 10k• Level II – 10 miler, Tough Mudder, Half Marathon • Level III - Marathon
– Resources– Motivation– Conversation– Accountability
CFE @ CFD
Questions?