Post by jclayt2 on Nov 2, 2011 17:08:32 GMT -6
We're gearing up for November 5th at Cohabitat. Would you mind sending out a short reminder email to the Sunrise members about the program? Here's a synopsis of Saturday, and the programming that can be expected during the 90-day program:
What
Info session about Red River CrossFit and its upcoming Endurance Project (to run from 11.14.11 to 02.12.12)
Where
Cohabitat (610 Commerce Street)
When
Saturday November 5th @ 10 am
About
Presentation to discuss:
What is CrossFit?
What is CrossFit Endurance?
What is Red River CrossFit's Endurance Project?
What are the benefits/advantages of this type of training?
Team Workout
Refreshments to follow
The Project
Cost: $200 / month for 3 months ($600 total).
Workout Schedule: Beginning Monday, November 14th: 3-days on, 1-day off, for 90 days (yes, even on holidays). 1 hour (start-to-finish) per day.
Time of Day: Depends on # of participants and their schedules. Hopefully we'll have 10-20 participants, one class in the morning and one in the afternoon.
Participants will receive: A packet containing all the workouts for each date, with an area to record data from the workout (interval splits, pacing splits, Time Trial, weights, workout times for the "timed workouts", etc.).
Type of Workouts: Group session personal training. Guided warmups/cool-downs. Strength training. Speed work. Interval work. (Time trial) distance running. Metabolic Conditioning (short, intense workouts). Agility drills. Mobility work. Accountability. Data recorded. Some workouts repeated to test progress.
FAQs:
Q: Has anyone at RRCF ever tried this type of training for distance running?
A: Yes. It is the only training I use. My last 10k time was 40:51, my last 5k time was 18:51, I ran a 126.2 mile 2-man relay from Baton Rouge to New Orleans along the Mississippi River (I ran over 60 miles in 31 hours), and I recently ran 30 miles on my 30th birthday (16 miles in the morning and 14 in the afternoon, after being on my feet all day at work). Finished first in my age group last year at the Louisiana Trails Missions Marathon, and I'm running the 50k @ Louisiana Trails this year. I NEVER ran this kind of distance nor any distance at these speeds before CrossFit Endurance.
Many of our RRCF athletes competed in this year's River Cities Triathlon with almost no swimming preparation, and very little cycling (if any). Very few are "distance runners." Almost all of the athletes finished the race between 1:45 and 2:15 with CrossFit (not even CrossFit Endurance) as their only training. When CrossFit is used as the base level of fitness training, and you tweak the programming to incorporate sport-specific workouts like runs, swims, rowing, etc., the results are incredible. This idea forms the basis of CrossFit Endurance (see http://www.crossfitendurance.com).
Here's an even better story about a Boston-qualifying marathon time from our friends at CrossFit Alexandria: www.alexandriacrossfit.com/?p=2529
Q: What if I'm out of shape?
A: Great. You've come to the right gym. We'll work with you.
Q: What if I'm training for a marathon?
A: Perfect. I wish everyone had a running goal in late February to train for.
Q: Can I mix in my current workouts with the Endurance Project workouts?
A: The Endurance Project is the workout plan. So, the answer is "yes, but long, slow distance runs/bikes/swims will offset most of your progress, so you won't see results."
Q: What if I'm a swimmer/cyclist and I want to improve in those disciplines rather than running?
A: I will tailor your workout plan and you'll do bike/swim workouts on your own, but you'll need your bike mounted on a trainer (with odometer/clock) and/or your own pool access.
Q: I'm training for a triathlon and want to use CrossFit Endurance training methods. Is the Endurance Project suited to me?
A: If you're training all 3 disciplines for an upcoming race, the answer is "sort of", but come to the November 5th presentation at Cohabitat and get with a Red River CrossFit trainer to tailor a program suited just for you. It's possible to cut your training time down significantly while using CFE, but some 2-a-days are required and you can mix in the Endurance Project workouts with your specialized plan that incorporates multiple disciplines.
Q: What if I can't make all the scheduled workouts?
A: It's OK, we don't expect folks to be able to make every single workout. The participant can either skip the workout all together, or try to make it up on an off day during "open gym" hours at RRCF.
Please send any other questions to Josh Clayton, clayton.josh@gmail.com, 225.938.3239.
Thanks for your interest!
What
Info session about Red River CrossFit and its upcoming Endurance Project (to run from 11.14.11 to 02.12.12)
Where
Cohabitat (610 Commerce Street)
When
Saturday November 5th @ 10 am
About
Presentation to discuss:
What is CrossFit?
What is CrossFit Endurance?
What is Red River CrossFit's Endurance Project?
What are the benefits/advantages of this type of training?
Team Workout
Refreshments to follow
The Project
Cost: $200 / month for 3 months ($600 total).
Workout Schedule: Beginning Monday, November 14th: 3-days on, 1-day off, for 90 days (yes, even on holidays). 1 hour (start-to-finish) per day.
Time of Day: Depends on # of participants and their schedules. Hopefully we'll have 10-20 participants, one class in the morning and one in the afternoon.
Participants will receive: A packet containing all the workouts for each date, with an area to record data from the workout (interval splits, pacing splits, Time Trial, weights, workout times for the "timed workouts", etc.).
Type of Workouts: Group session personal training. Guided warmups/cool-downs. Strength training. Speed work. Interval work. (Time trial) distance running. Metabolic Conditioning (short, intense workouts). Agility drills. Mobility work. Accountability. Data recorded. Some workouts repeated to test progress.
FAQs:
Q: Has anyone at RRCF ever tried this type of training for distance running?
A: Yes. It is the only training I use. My last 10k time was 40:51, my last 5k time was 18:51, I ran a 126.2 mile 2-man relay from Baton Rouge to New Orleans along the Mississippi River (I ran over 60 miles in 31 hours), and I recently ran 30 miles on my 30th birthday (16 miles in the morning and 14 in the afternoon, after being on my feet all day at work). Finished first in my age group last year at the Louisiana Trails Missions Marathon, and I'm running the 50k @ Louisiana Trails this year. I NEVER ran this kind of distance nor any distance at these speeds before CrossFit Endurance.
Many of our RRCF athletes competed in this year's River Cities Triathlon with almost no swimming preparation, and very little cycling (if any). Very few are "distance runners." Almost all of the athletes finished the race between 1:45 and 2:15 with CrossFit (not even CrossFit Endurance) as their only training. When CrossFit is used as the base level of fitness training, and you tweak the programming to incorporate sport-specific workouts like runs, swims, rowing, etc., the results are incredible. This idea forms the basis of CrossFit Endurance (see http://www.crossfitendurance.com).
Here's an even better story about a Boston-qualifying marathon time from our friends at CrossFit Alexandria: www.alexandriacrossfit.com/?p=2529
Q: What if I'm out of shape?
A: Great. You've come to the right gym. We'll work with you.
Q: What if I'm training for a marathon?
A: Perfect. I wish everyone had a running goal in late February to train for.
Q: Can I mix in my current workouts with the Endurance Project workouts?
A: The Endurance Project is the workout plan. So, the answer is "yes, but long, slow distance runs/bikes/swims will offset most of your progress, so you won't see results."
Q: What if I'm a swimmer/cyclist and I want to improve in those disciplines rather than running?
A: I will tailor your workout plan and you'll do bike/swim workouts on your own, but you'll need your bike mounted on a trainer (with odometer/clock) and/or your own pool access.
Q: I'm training for a triathlon and want to use CrossFit Endurance training methods. Is the Endurance Project suited to me?
A: If you're training all 3 disciplines for an upcoming race, the answer is "sort of", but come to the November 5th presentation at Cohabitat and get with a Red River CrossFit trainer to tailor a program suited just for you. It's possible to cut your training time down significantly while using CFE, but some 2-a-days are required and you can mix in the Endurance Project workouts with your specialized plan that incorporates multiple disciplines.
Q: What if I can't make all the scheduled workouts?
A: It's OK, we don't expect folks to be able to make every single workout. The participant can either skip the workout all together, or try to make it up on an off day during "open gym" hours at RRCF.
Please send any other questions to Josh Clayton, clayton.josh@gmail.com, 225.938.3239.
Thanks for your interest!
Attachments:
