BrewCity CrossFit » Interval Training

CrossFit Endurance Update

danny — Mon, 29 Oct 2012 16:35:31 +0000

Now that the weather has started to get cold, we’ll be having the majority of our 6am CrossFit Endurance workouts at the Pettit National Ice Center. We’ll probably sprinkle in some rowing workouts here and there as well. If you’re interested in improving your running and adding CrossFit Endurance workouts to your programming, please let Danny know. You should also make sure you join the BrewCity CrossFit Endurance group on Facebook. We use the FB group to post workouts and schedules and things like that. See you at the track!

CrossFit Endurance

danny — Tue, 04 Sep 2012 13:08:05 +0000

Don’t forget that there will be a BrewCity CrossFit Endurance meeting/class tonight at 5pm. It will last 1 hour. We will discuss endurance programming and class schedule, do some drilling, and run an interval workout.

There will also be a regular CrossFit group class at 5pm as well.

Wednesday’s Workout: Box Jumps and Shuttle Runs

danny — Wed, 29 Jun 2011 13:28:48 +0000

Wednesday’s Workout: First, we’ll be finding our maximum height box jumps. Can anyone break 4 feet? Then, we’ll be performing 3 rounds of shuttle runs–each shuttle run is 6 lengths of 50 yards, followed by 4 minutes of rest. We’ll be finishing things up with a max set of pull-ups. Let’s break some records today!

Announcements: Just a few notes about the upcoming schedule. As always, Sunday’s workout will take place at Bradford Beach at 11:00. The following Monday is Fourth of July and we’ll be having one class at BrewCity CrossFit at 10:00 am.

Article: Sitting For Hours Can Shave Years Off Life

What’s particularly interesting about recent research is the revelation that sitting for extended periods of time does significant damage to human health that cannot be undone by exercising. Sitting for several hours each day is bad for you, like smoking is bad for you, regardless of whether you do healthful activities, too.

Read the whole thing and post thoughts to comments.

Let’s go for a run. A fast one.

danny — Wed, 15 Jun 2011 12:28:10 +0000

Wednesday’s Workout: 4 x 200M on 2 Minute Intervals, 3 x 400M on 3 Minute Intervals, and 2 x 800M on 4 Minute Intervals.

CrossFitters know the benefits of interval training (does the name “Tabata” mean anything to you?). We use interval training for a number of different movements in our workouts. Interval training has always been a valuable tool for competitive runners, and strangely, it’s a tool that is often completely overlooked by the weekend 5k/half-marathon crowd. Interval training utilizes periods of short, high-intensity effort, followed by a period of rest. Studies show that high intensity interval training is vastly superior to typical cardio training by leaps and bounds. One study showed that 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits! Running fast is good for you!