2. Agenda Welcome and introduction What is CFE LSD vs. CFE Technique and injury prevention CFE @ CFD - Working towards our goals… Tying it all together / CF + CFE = Success Questions

3. Power, Speed, Endurance http://youtu.be/bJuofB7JL88

4. Crossfit Endurance (CFE) CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. Crossfit + Technique + Intensity + Quality Volume = Success Realize your potential.

5. LSD vs. CFE vs. CF Long Slow Distance LSD is defined as “long, slow, distance” and features either a time or distance measure of progress. This effort level is rarely if ever above 70% and time/distance increases 10% every week for 3 weeks then decreases 15%, repeated until top distance/time achieved CrossFit Constantly Varied, Functional Movement at High Intensity… It is broad, and seeks use of all domains with intensity rarely below 80% CrossFit Endurance 1st Word = CrossFit, 2nd Word = Endurance: Refers to cardio respiratory endurance, or one’s ability to maintain aerobically for desired time

6. CFE vs. LSD LSD Hierarchy Volume Intensity Technique/Skill CFE Hierarchy Technique/Skill Intensity Volume Base Time/DistanceCrossfit

7. Technique and Injury Prevention Common Injuries in Running Improper movement patters Unnecessary muscle activation Muscle work against gravity and bodyweight Too much distance and speed for skill Goal Minimize the work against gravity In general, two actions cause injury: – Stopping a movement – Creating leverage Run faster not harder Efficiency against gravity reduces injury

8. Technique and Injury Prevention All my running friends have the following, its all part of being in the “club”: Calf Strain / Tear & Achilles Tendonitis ITB Syndrome Runners’ knee Low Back Pain (lasting)

9. Technique and Injury Prevenention Running Technique Errors Poor body posture (bent at the waist) Landing in front (braking) Landing on heel (no elasticity in ankle joint) Landing on straight leg (knee/hip load=impact) Pushing off in back (creating lever)

10. Technique and Injury Prevention Let’s fix things BEFORE they become problems – Strength (Crossfit) – Technique (Crossfit Endurance) – Skill/Speed/distance (Intensity)

11. Technique and Injury Prevention All movement is achieved through moving from a start position to and position Work with the laws of nature, not against them

12. Technique and Injury Prevention Three key elements to technique – Posture – Midline stability – Falling (Lean) – use of gravity to your advantage – Pulling – foot straight up – General center of mass Everything begins with posture, if its not correct, your lean and pull with not be optimized.

13. CFE @ CFD The Program: Step 1: Who are you as an athlete? Step 2: What is your goal? Step 3: What is the plan?

14. Who are you? 1 step – Time Trials help determine where we are in our development. – Establishing base lines help determine a starting point 2 step – Personal athletic story – Race experience, injuries, current performance

15. What’s the commitment? It’s a program focused on goals Depends on you! What are you willing to give to training and recovery Programmed workouts 3 times per week – Group focused Work towards two races, complimenting each other Tough Mudder and Half Marathon/Marathon – Individual focused We’ll help with that too…

16. What’s the goal How do you define success? – Check! I got my race. Already defined. – Bucket list, here I come – Help! I’m lost on this plateau! Group focused – Work towards two races, complimenting each other – Tough Mudder and Half Marathon/Marathon Individual focused – We’ll help with that too…

17. The Foundation Regardless of how you’ve defined the goal – CF is the foundation of CFE – Building on sport specific training – Looking for 3-5 CF WODs per week Constantly varied, functional movements at high intensity

18. CFE @ CFD Group focused – Tough Mudder – September 8/9, 2012 - WI http://www.youtube.com/watch?feature=player_embe dded&v=vh5HdPM_QuE http://www.youtube.com/watch?feature=player_embe dded&v=vh5HdPM_QuE – Half Marathon – Prairie State Marathon & Half October 6, 2012 – Libertyville, IL Individually focused – Already signed up for Chicago? We got you!

19. CFE @ CFD MondayTuesdayWednesdayThursdayFridaySaturdaySunday CF/WOD CFE SEALfitCFE Tuesday – Intervals (short or long) - Ad hoc Thursday – Intervals (short or long) - Class Saturday – SEALfit style (Tough Mudder) - Class Sunday – Long Tempo (Half Marathon) - Ad hoc Example programming:

20. CFE @ CFD CFD Website – WODs posted Monday of each week Level I – 5k and 10k Level II – 10 miler, Tough Mudder, Half Marathon Level III - Marathon – Resources – Motivation – Conversation – Accountability

21. CFE @ CFD Questions?