What's the WOD?

WOD is "Workout of the Day." The great folks at CrossFit post a workout for each day. The common splits are a) as posted, which is 3 days on/1 off, and b) 5 days on, two off. The official CrossFit WOD is found on the CrossFit main page: www.crossfit.com


What if I can't use the recommended weight?

Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.


Is the WOD enough? Should I do more?

Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines.
However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."
If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.



What about abs?

"People ask me, 'what do I do for abs?' I tell them, stabilize the mid-line like a motherf*@!er, that's what you do" - Coach Glassman

Abs work to stabilize and support the body with all movements: squats, deadlifts, snatches, burpees, push-ups, pull-ups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body, and will result in greater abdominal stability than the isolation of crunches. CrossFit Football relies primarily on the abdominal work inherent in exercise which demand high levels of midline stabilization. Try to overhead squat or make a tackle without stabilizing your midline and you won't last very long.


How long should I rest between sets on the Strength WOD?

Unless the rest time is listed and sometimes it is, we ask our athletes to rest between 3 and 5 minutes between sets.


What's the "official" CrossFit warm-up?

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

**Note that for a workout that's dip or pull-up-centric, you might want to do something else in the warm-up.


What are the signs of overtraining?

Not sleeping, eating, mood swings, you are pushing as hard as you can and getting mediocre/poor results. There are an infinite number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.

 

 

 

Endurance Athletes

 

Why should I start training this way?

Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?

How high can you jump? (Many marathoners cannot jump onto a 12 inch box.)

How many push-ups/pull-ups/squats/etc. can you do? We can do more.

Have you, or are you, suffering from chronic-use injuries (plantar fasciatis, IT Syndrome, runners knee, etc.)?

How many hours do you train per week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)

Why are there no long runs/rides/swims (aerobic training) in this type of training?
Long runs/rides/swims fall into the category of training we term "long slow distance" (LSD) and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

BENEFITS

DRAWBACKS

• Increased cardiovascular function

 • Decreased muscle mass
• Better fat utilization • Decreased strength

• Decreased power

• Decreased speed

 

 • Decreased anaerobic capacity

• Decreased testosterone levels



 

 

 

 

 

 

 


It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

How do I start?

Our suggestion is this... Running: Start with 8 x 200m repeats working up to 4-5 x 800m repeats. Bike: Start with 8-10 x 1/4-mile repeats working up to 4-5 x 2k repeats. Swimming: Start with 10 x 50m/y working up to 10 x 100m/y. Rowing: Start with 8 X 500m repeats working up to 4-5 X 1K repeats...... Meaning you should be able to handle this workout and a CrossFit workout in one day. PROGRESSION is the key.

For Stamina (tempo and time trial) you should be working on building from about 10 minutes to 90 minutes depending on the distance. You will never really need to train much further than the 90-minute mark if you are working hard enough.

Do not be fooled in thinking you only have to train for stamina for 10-90 minutes. If you are a triathlete trying to make the transition into this program you will need to gently progress into it. You are fragile, and this is not conventional strength and conditioining.

Once you can handle the workouts by progressing them, you should then be following this site 2-3 times per week for a single sport and up to 6 workouts per week for triathlon.

Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value. 
"Anaerobic Training" has the following benefits and drawbacks:

BENEFITS

DRAWBACKS

• Increased cardiovascular function

 • Intensity can speed up overtraining
• Decreased body fat
• Increased muscle mass
• Increased strength

• Increased power

• Increased speed

• Increased anaerobic capacity

 

 

 

 

 

 

 

 

 

 

 

Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems. The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed. As demonstrated by the graph, the systems overlap and "feed" into each other. Notice that as you are training all three anaerobic systems you are SIMULATANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

Since I don’t want to put a lot of muscle on for my endurance events, should I use very light weight when doing the CrossFit workouts?
NO! CrossFit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter), you will never reach the intensity necessary to provide the type of systemic stimulus we are looking for.


I am not interested in doing CrossFit. Can I do _______ Program instead? What about bicep curls standing on BOSU balls?

CrossFit IS the workout and training for this endurance program. IT IS NOT A SUPPLEMENT TO THE PROGRAM.  Therefore if you are not willing to do CrossFit, you are unlikely to see the benefits from this program.

Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.

I am training 10-20+ hours a week, I don’t think I can put any more training time in, so how am I supposed to do CrossFit and this running program?

We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, this is ALL the training that is required. Therefore, change your daily workouts to the WODs from the mainsite CrossFit (and rest if it is a rest day), and then follow the CrossFit Endurance WOD for your specific training. See next answer for how to start.

I am a recovering LSD Addict, where should I start?

LEARN THE SKILL, LEARN TO UNDERSTAND INTENSITY, LEARN HOW TO HANDLE VOLUME.

SKILL: We use the run technique principles that have proven not to aide in injury and increase performance. It applies to all sports and the principles are transferable. Work on basic motor skills for your sport.

Running: We teach and practice running meachnics based on several proven methods.

If you are not running this way you are hurting yourself and hindering your performance.

 

 

Terminology

 

Pull Ups vs Chin Ups?

A chin up is done with a supine grip (palms facing up), while the pull up is done with a prone grip (palms facing down). We use different grips depending on what the training calls for, since the two movements use the arm and upper-body muscles differently.

What movements are in Olympic Weightlifting?

Olympic weightlifting consists of the Snatch and the Clean and Jerk.

What movements are considered the barbell lifts?

Squat, Deadlift, Bench Press, Press, Barbell Row and several more.

What is a Thruster?

A Thruster is a front squat to overhead press. Watch video.

What is a Shuttle Drill?

From a standing start, the athlete will run 10 yards, turn and plant, run back 20 yards, turn and plant, and sprint back through the line he started from. The drill is a total of 40 yards.

Will I have to bench press?

Yes. The bench press is a functional movement in football for every position.

What is a Tabata and where did the name come from?

The term "Tabata" comes from the name of a Japanese researcher, Izumi Tabata, PhD., who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it works for football players, sprinters, Olympic lifters and anybody looking to get crushed by a workout.

1) For twenty seconds, do as many repetitions of the specified exercise as possible.

2) Rest for ten seconds

3) Repeat seven more times.

Kipping pull ups versus strict pull ups?

Kipping pull ups allow more work to be done in less time. This increaes the power output and is important when doing workouts for time. If the goal is use pull ups as metabolic conditioning -- faster and with greater intensity -- a kipping pull up allows this to happen. The hip motion of a kipping pullup mimicks the explosion found in Olympic weightlifting, tacking an opponent or delivering a blow as an offensive/defensive lineman. It also works as a posterior-chain developer.

The WODs will call for both kipping pull ups and strict pull ups from time to time. When a pull up is listed in a WOD it is assumed that kipping pull ups will be used. If a strict pull up is needed in a WOD it will be specifically asked for.

What is the height of the wall ball target and how heavy a ball?

Standard height is 10' and standard weight is 20 lbs.

When the program calls for "5x5" what does this mean?

When you see "5x5" this means to do 5 sets of 5 repetitions at the same weight for all 5 sets. This is after a proper warm up building up to this weight.

What does it mean when the program calls for "5, 5, 5, 5, 5"?

That means you do 5 repetitions of each movement, adding weight to every set till you get to a maximal set of 5 repetitions. Yes, you add weight to every set in the hopes of reaching maximal effort.

What does a 5 RM mean?

RM means Repetition Max. This is the heaviest an individual can do for 5 repetitions, without exhausting yourself before hand. Warm up however you need to, and perform the heaviest set of 5 reps you can.

What is a PB or PR?

A PR is a Personal Best or Personal Record. This is your single best lift.

What is a Bear Crawl?

Start with your hands and feet on the ground and proceed to crawl on all fours the required distance.

What is a Rack Jerk?

A Push Jerk with the bar starting on your back. Starting in the same starting position as the squat.

What is a Rack Thruster?

Starting with the bar on your back and perform a Squat. While coming up from below parallel drive the bar off your back into a locked out position overhead. It is a combination of a Squat and Rack Jerk.

What is a Press?

A Press happens when a lifter is standing up right and he presses the weight overhead to lockout using his shoulders and arms. The legs must be locked and no hip movement is allowed.

What are Knees-To-Elbows?

While hanging from a pull up bar, pull your knees up till they touch your elbows.

What are Toe Touches?

While hanging from a pull up bar, pull your legs up till your toes touch the bar.

What is a Burpee?

Start standing up right, squat down and place your hands shoulder width apart. Jump your feet back into a push up position. Perform a push up. Jump your feet back into a squated positon, jump up into the air and clap your hands above your head.

What are Burpee Box Jumps?

Perform a Burpee. Instead of finishing the burpee with a jump and clap in the air, jump up and land on a box.

What is a Burpee Pull Up?

Perform a Burpee. At the finish of the Burpee jump up into a pull up.

What is a Ball Slam?

Start with a weighted ball between your legs, squat down and lift ball above your head and slam it down to the ground as hard as you can getting full extension of the hips. Try to catch the ball on its first bounce and repeat.

How do I perform a Weighted Step Up?

Place bar on your back, step up on box that is tall enough when you place your foot on the box, the top of your thigh is at 90 degrees. Step up on the box so both feet are on the box then step down. Try to keep your chest up right, do not allow your torso to fall, keep a good up right position.

What does Supine mean?

The supine position is a position of the body; lying down with the face up.

How do I perform a Supine Ring Pull Up?

To perform Sup Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.

What is a True Push Up?

True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

How do I perform a ring pull up?

Perform a pull up using a set of rings instead of a fixed bar. Make sure to pull your chest to your hands.

What is an Eddie?

An Eddie is a BCC Specific exercise for either warm up or warm down:

10 Snatches
10 Clean and press
10 Push-ups
10 Bent rows
10 Bicep curls

Traditionally done with just the bar, an Eddie can be modified:
Heavy Eddies = Eddie's preformed with a designated weight
Steady Eddies = Eddie's preformed on a bosu ball

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