CrossFit for Endurance

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Monday’s Workout (CAP)

In 20 minutes:
Front Squat 1-1-1
– work up to three heavy sets

2 Rounds of:
3 Power Cleans (185/125)
6 Chest-to-bar Pullups
9 Clapping Pushups
*Rest 4 minutes between rounds.
**Start the second AMRAP where you left off.

… and coming Tuesday (NO CAP)

“Free Energy Day””
(c) Michael Stanwyck

Run 1 Mile
100 Burpees
Run 1 mileYesterday, a few of us took a mountain bike ride up into the Santa Monica Mountains. I hadn’t ridden in about 5 years… and it was only Vince’s 2nd ride ever. And Alex decided to take us on one of the hardest climbs in the Santa Monica Mountains… Paseo Miramar.

Having done no real endurance work in the past 5+ years (last thing over 60 minutes I did was the LA Marathon about 4 years ago), I was happy with how my body held up – 5 hours on the trail and no issues. And Vince, also not at all an endurance athlete, and in spite of cramping quads, made it through to the end. As we all agreed, not the best ride for a true mountain bike beginner.

But the one thing that stood out for me how fully capable I was of sustaining a 5-hour ride, in spite of ZERO training. The CFLA CrossFit workouts that are usually less than 20 minutes have kept me fit enough to endure something much, much, much longer. It’s something I’ve always suspected would be the case, but its pretty great to get out there and actually have the experience.

I’d love to hear about YOUR experience with this… Ricky just tried it out – finished the Malibu Marathon in just over 4 hours… with very little actual Marathon training. If you’ve had an experience like this, lets hear about it in comments.

The Crew – that’s Stella up front, and Devlin, Keith, AP, Vince & Alex.



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