Why CrossFit needs to borrow from the endurance world

Elevate Your Fitness: The Power of CrossFit x Endurance

Discover the Fusion of CrossFit and Endurance for Unmatched Fitness Gains

I’ve always been captivated by the high-intensity movements and incredible results CrossFit delivers. After nearly two decades of designing programs, I’m convinced that borrowing the best ideas from various disciplines is key to a comprehensive fitness approach. Inspired by strength training, Olympic weightlifting, and gymnastics, I now draw insights from the endurance world to push our CrossFit methodology to new heights.

The Turning Point: Embracing Endurance

My journey into endurance training through marathons and triathlons revealed gaps in traditional CrossFit programming. Endurance training often involves a mix of slow, long efforts, tempo pieces, and intervals. While the “slow and steady” method doesn't align with the CrossFit ethos, the concepts of intervals and tempo training fit perfectly.

This realization led me to integrate effective elements from running, rowing, and cycling into our CrossFit classes. The result? A new series of hybrid classes that blend the intensity of CrossFit with the strategic pacing of endurance training.

The Power of CrossFit x Endurance

Our new classes are designed to address different aspects of fitness, focusing primarily on high-intensity intervals combined with rest. Instead of one  single nine-minute workout, we can perform it two or three times, leveraging recovery intervals from endurance training to accumulate more volume at high intensity, accelerating results.

These classes go beyond just mixing methods. Each one targets specific fitness gaps and offers unique benefits that I’ll explore in upcoming blog posts. For now, let’s dive into the core principles behind these innovative classes.

Why Not Stick to Traditional Endurance Intervals?

You might wonder why we don’t just put people on rowers or bikes for standard endurance intervals. Here’s why:

1. Monotony: Traditional endurance intervals can become tedious without a passion for the sport. They might be the most efficient option, but if they’re not engaging, people won’t stick with them, making them ineffective.
2. Variety is Essential: If you aim to excel at rowing, you need to row. But if your goal is to thrive in life and diverse sports, you need much more. CrossFit’s varied approach addresses the multifaceted demands of real-world activities beyond single-mode exercises like running or biking, keeping workouts engaging and comprehensive.

Introducing Our CrossFit x Endurance Classes

By integrating high-yield intervals and endurance principles into CrossFit, we’ve developed a series of classes that not only fill fitness gaps but also keep your workouts fresh and exhilarating:

• Threshold Classes: Adapted from cycling intervals, these sessions train your ability to sustain higher intensity (power) for extended periods.
• Red Zone: Focuses on short intervals to enhance performance in both brief bursts and longer efforts, improving oxygen utilization and boosting VO2 max.
• Tempo: Essential for mastering pacing and maintaining consistency, crucial for any athletic endeavor.
• Aerobic Power: Elevates you above 90% VO2 max, building your cardiovascular engine to its peak.
• RPE (Rate of Perceived Exertion): Varies exertion levels within a class to produce diverse stimuli, optimizing overall fitness.
• Active Recovery: Incorporates power intervals of 4-8 minutes with lower-intensity recovery phases, enhancing endurance without overtaxing.
• Fast Finish: Concludes each interval with a hard push or short sprint, maximizing effort and results.

These seven distinct class structures target specific conditioning limitations while allowing for more high-intensity volume. They not only enhance your fitness but also make your workouts more dynamic and enjoyable.

Ready to Transform Your Fitness?

If you're eager to elevate your fitness and experience the best of both CrossFit and endurance training, join our CrossFit x Endurance classes. Dive into our innovative approach and push your boundaries with workouts designed to keep you engaged and constantly improving.

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