Pose Drills

We had a big turn out for our last Pose Seminar. For those that are pose-curious check out this CrossFit Journal article. For those already starting to try the pose method, make sure you're practicing form:

Three Pose Drills - 3x/week

• Ball of foot hops with forward lean - 3 x 3
• Wall Drill: 3 X 20
• Forward Lunge (exaggerated foot pulls on one side: 3 x 10, each side

BTB Endurance Programming: Week of February 6

Monday, 6:00 AM @ Ponce - 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries. FOUL if you slow more than indicated. (FOUL: 5 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.)

Tuesday, 6:30 PM @ Ponce - 4 x 120:30 (translation - 4 rounds of 2 minutes on, 30 sec rest)

Wednesday, 6:00 AM @ Ponce / 6:30 PM @ Buckhead - Weighted run / 20lbs vest 3 x (200m + 400m+ 600m)

Weekend Time Trials (TT): SC: 2 mile TT, LC: 10k TT, U: 13.1M TT* post course length and time to comments

Nutrition for the Endurance Athlete

After a few recent conversations about nutrition and fueling before, during and after an endurance race, I thought it time to do a post again about the importance of proper nutrition for endurance athletes.  We believe a Paleo diet will help you achieve optimal training results and also know that for you ironmen and women and ultra runners we may need to tweak some things. For quick guide to Paleo for Athletes - borrow my book or check out the guide that covers the athlete’s 5 stages of daily eating relative to exercise:

Stage I: Eating Before Exercise
Stage II: Eating During Exercise
Stage III: Eating Immediately After
Stage IV: Eating for Extended Recovery
Stage V: Eating for LongTerm

BTB Endurance Programming: Week of January 29

Wednesday, 6AM Ponce: 4 x 1600m, with full recovery between efforts

Friday, 6AM Ponce: 10 x 100m, on the minute

Stamina: 30 minutes at 15 RPE

Strength Training During Marathon Training

An interesting question was posed on the Mark's Daily Apply blog a few weeks ago. The question goes something like this: What role does strength training play in a marathon training plan?? Check out this response...pretty similar to CFE, don't you think?

BTB Endurance Training: Week of January 23

Wednesday, 6AM @ Ponce: 6 x 120:60

Friday, 6AM @ Ponce: 3 x (200, 400, 600) - rest the exact amount of time it takes per effort

Stamina: 2 x 5K with 5 minute recovery between efforts

Resolutions

Resolution: res·o·lu·tion 

 noun

1.  a formal expression of opinion or intention made, usually after voting, by a formal organization, a legislature, a club, or other group. Compare concurrent resolution, joint resolution.

2.  a resolve or determination: to make a firm resolution to do something.

3.  the act of resolving or determining upon an action or course of action, method, procedure, etc.

4. the mental state or quality of being resolved or resolute; firmness of purpose.

5. the act or process of resolving or separating into constituent or elementary parts

A lot of folks make resolutions this time of year. Do you have an Endurance Resolution for the year? If so, we want to know to help cheer you on and to help keep you accountable.  Don't have any Endurance Resoutions for the year? Check out on of these Running Resolution tips from Active.com.

BTB Endurance Programming: Week of January 15

Wednesday 6am @ Ponce: 9 x 60:60

Friday 6am @ Ponce: 8 x 30:20

Stamina: 9 mile TT. If starting new, run a 15 minute max effort TT.

Run Strong in 2012

What are your goals for 2012? Any involve a distance race? I've heard some folks around the gym talking 50 milers, some doing half and full ironman races. How will you train?

We dare you to try the Endurance Protocol! Check out Kelly Starrett's ultra results by training with CrossFit Endurance.

BTB Endurance Programming: Week of January 1

Wednesday 6AM @ Beltline: 8 x 200m, hold splits within 2-3 seconds, rest 2:00 between efforts

Friday 6AM @ Ponce Gyim: 4 x 800m, rest 3:00 between, hold splits within 2-3 seconds

Stamina: 5K Time Trial

NOTE: Beginning Friday all January Endurance workouts will meet at the Ponce Gym