Lecture Notes: Endurance and Training in CrossFit

Key Concepts Discussed

• Cardiovascular vs Muscular Endurance

  • Cardiovascular endurance involves the heart and lungs (cardio-respiratory system).
  • Muscular endurance (or local muscular endurance), referred to as stamina in CrossFit, focuses on muscle endurance.

• Endurance Testing

  • Testing different workouts is important to understand individual endurance levels.
  • Some may have great cardio-respiratory endurance but lack muscular endurance, and vice versa.
  • Example workouts: run with hills, rowing, shuttle runs.

• Factors Affecting Endurance

  • Technique in movements such as rowing can impact endurance performance significantly.
  • Skill level in exercises (e.g., muscle-ups, handstand push-ups) can affect perceived endurance.

• Order of Training Priorities

  • Movement efficiency is crucial.
  • After mastering skills, focus on building either strength or endurance based on personal limits.

Understanding Endurance Limitation

• Testing for Limitations

  • Use a variety of CrossFit workouts to test for endurance and stamina limitations.
  • Identify whether limitations are more cardio-respiratory or muscular.

• Addressing Limitations

  • If cardiovascularly limited, add lower intensity aerobic work.
  • For muscular endurance, build stamina through specific exercises, e.g., push-ups, wall balls.
  • Importance of assessing movement efficiency and skill competency as a precursor to endurance.

Training Strategies

• Zone Two Training

  • Focus on low-intensity heart rate zones to build cardiovascular endurance.
  • Applicable to running, rowing, skiing, and biking.
  • Start with short intervals (e.g., 60 seconds on, 30 seconds off) and gradually increase.

• Muscular Endurance Development

  • Start with structural strength and specific movement drills.
  • Integrate exercises like handstand holds, press drills, and push-ups.
  • Progress to adding fatigue elements like pre-fatigue circuits before incorporating into metcons.

• Strength Training

  • Essential to build a strength base especially if strength-limited.
  • Strength adaptations enhance muscular endurance potential.

• Programming Considerations

  • Identify personal strengths and weaknesses through testing.
  • Consider sport-specific demands and individual goals.
  • Balance training between building endurance and refining skills/movements.

Practical Takeaways

• Balance in Training

  • High-level athletes are strong and enduring, exemplifying balance.
  • Need to work on both cardiovascular and muscular endurance to excel.

• Innovative Approaches

  • Use feedback from workouts and adapt training based on results.
  • Consider using tools like heart rate monitors to track progress.

• Community and Feedback

  • Engage with community and coaches for guidance and adjustments in training plans.

This lecture emphasized the importance of understanding one's own physical limitations and utilizing that knowledge to tailor training effectively. Whether the goal is competitive CrossFit or personal fitness, applying these principles can significantly contribute to performance improvements.