Archive for October, 2010

Recovery – A Crucial Component for Athletic Success

Posted in Uncategorized on October 28, 2010 by Crossfit Sioux Falls

If you’re at all serious about performing better in your racing and staying healthier, then take heed to this saying: “When you’ve finished training, you’re still not finished with training!” Here’s what I mean: You must attend as much to recovery as you do to active exercise if you expect to reap the benefits of hard training. In other words, how well you recover today will be a huge factor in how well you perform tomorrow. Exercise, done properly, creates enough stress on your muscles and cardiovascular system to instigate a rebuilding and strengthening program, but without causing big–time damage. Your body responds by adapting to the stress you placed upon it. Too much exercise at once leads to over–training syndrome. If you train within limits, but fail to supply your body with adequate fuel and nutrients, you get pretty much the same thing: over–use symptoms such as weakening, increased susceptibility to infections, and fatigue.

Recovery includes many factors, including rest, stretching, muscle stimulation, and sleep, but we will limit our present discussion to the nutritional aspects. This article will cover the four essential nutritional areas of recovery: rehydration, the two macronutrients (carbohydrates and protein), and micronutrients (primarily antioxidants). Continue reading at:

Here are a few hightlights

  • Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout.
  • Stretch.
  • Eat Properly.
  • Replace Fluids.
  • Have a Massage.
  • Get Lots of Sleep.
  • Avoid Overtraining. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

Listen to Your Body for a Faster Recovery!

Action Brings Motivation ….

Posted in CF Endurance Philosophy on October 22, 2010 by Crossfit Sioux Falls

Mobility work before the EWOD

This is a great blog from CrossFit Anaerobic Inc. check it out:

Whether you are a parent, child, boss, employee or coach you have faced the dilemma of trying to motivate someone to do what you want them to or to exceed their potential. There are as many different ways to motivate as there are personalities. Finding the right motivational tool to fit the personality is a fun challenge I get to face daily as a coach.

In college I had a professor that would say “Action brings Motivation”. His theory was in order to get motivated you need to get moving first, once in action you will be motivated by the results you see. I tend to side with my professor.  But how do you initiate the spark? How do you “push” someone into Action? That is the conundrum we have all faced. Do an internet search and you will come up with close to 60 million articles and 25,000 books on the topic.

Inspirational words or tactics work for some but have the opposite effects on others. There is an old prayer, where a saint is walking along the road in his bare feet, his shoes long ruined and discarded. He prayed for shoes. Just then he saw a man without feet! He withdrew his prayer, and thanked God for all his blessings. You need no more to become motivated than to realize if you are reasonably healthy, and have the basics of life, you are more than well off.

Your motivation then should be to be better in what you do, how you look, what you say, and most of all, how you are. One needs no more than to realize most of the people in the world do not have the basics of life, yet they survive. If you ponded that thought, your motivation comes of itself.

Just like the spark comes before the flame, action comes before motivation. But of course if there isn’t anything flammable near the spark then there will be no fire.  So you can’t have action for very long without motivation, the flammable material. The fire is the burning desire that makes the engine go.

Brian MacKenzie of CrossFit Endurance—The Most Dangerous Man in Endurance Training!

Posted in Uncategorized on October 22, 2010 by Crossfit Sioux Falls

Brian MacKenzie of CrossFit Endurance—The Most Dangerous Man in Endurance Training!

BmacSo, you want to do your first endurance event (anything over 2 hrs)?  I know, you’re thinking where to begin?  I mean, if you want to run 26.2 miles or swim, bike and run 140.6 miles or run an ultra marathon (anything over 50 miles), you’ve got to put in the hours, right?  I mean at least 14-30 hrs per week to be really ready and to do your best, right?  Wrong.

How about getting your deadlift up to 460.  Instead of your “Sunday run” of 2 hours, you work on getting your back squat up to 350?  Sounds insane doesn’t it?  Not when you find out that the guys doing just this kind of work are averaging less than 9 hours per week of training and are finishing 100 mile runs only a handful of hours behind such endurance legends like Dean Karnazes.  Brian MacKenzie and his team at CrossFit Endurance are shaking up the world of endurance training by teaching technique, adding intensity and then doing it faster in all their regimens. 

In short, they are executing no more than 6 total body weightlifting/gymnastics and metabolic conditioning efforts per week (rarely more than 20 minutes in duration) along with 2-3 incremental high intensity tempo and/or interval protocols that are yielding groundbreaking results.  His site, is meant as an enhancement to the regimens prescribed at  Brian himself has done multiple races at the 50-100 mile running distances and has completed Ironman Canada among his other feats.  What’s even more shocking is that Brian has only been in this endurance game for about 6 years!  Also, Brian weighs almost 200 lbs and deadlifts 460 while back squatting almost 350!  How does this regimen possibly prepare him for ultra events?  Read on…

How do you overcome the status quo and endless volumes of data that virtually mandate a long, slow distance regimen vs. short term, high intensity program?
Uh, which studies are you referring to? If you could show me any study that proves LSD is in any way, shape or form, better than anaerobic training I’d love to see it! This is the problem with most endurance athletes… They believe for some reason that there is evidence that “neurotic and obsessed” is a study or form of training. It isn’t, nor has it ever been proven. It is still theory, and “folk lore”! Meaning a bunch of neurotic out of shape fat people believed because professional athletes can train long hours they can. Unfortunately it doesn’t work, which is why they are fat, and slow!

What was the key race for you that proved your theory and how scared were you on the start line considering only doing 6-8 hrs of training per week?
Western States 100 was the first race I did that had a lot more strength and conditioning in it. I averaged like 10.5hrs of training per week. The Angeles Crest 100 was the big race that proved what we did hit the mark. I was pretty confident at the start. Sure I had moments along the way where I was questioning it. You don’t show up to a 100 mile run under confident, and when I was there, I knew I was finishing that day. For the most part this training makes you more confident than anything else. We’ve coined a new word along with some friends in CrossFit that describes what we are… It’s called “UnScared”. The art of dealing with fear. I knew what I was getting into, I know what pain comes from running 100 miles, and I also know what pain comes from doing a sub 3 minute “Fran” (a 21-15-9 repetition weight training workout alternating ‘thrusters’ and pull ups for time) or a 5 x 5 heavy squat day. I am more scared of “Fran” and the heavy squats!

If Chris McCormack came to you and said “I want to win Kona this year (again)” how would you train him?
I’d tell him I can’t train him. An athlete like that is such a specialist that it would take me 2-3 years just to get him moving correctly enough to handle what I wanted to do to him. If I had 2-3 years and we could change his nutrition, and put some size and strength on him, all the while he still could move efficiently, then I would never let him do an unnecessary mile or minute of training again. Unfortunately, he probably wouldn’t be able to wrap his head around that, and have a break down, and secretly go out and swim/bike/run real long. I can’t give you his code for training because they are all different, but I can tell you he would not only not survive with me but would not win Kona if I only had a year.

You advocate overall body strength work and high intensity metabolic conditioning–which is more important to establish first?
Met-Con. Although Mark Rippatoe and several others that I consider peers and mentors would say strength.

BmacWhat are your top 2-3 keys to overcoming the hype of long, slow distance work for those you coach?
I have 1 key point for this… If I coach you, and you decide to go longer than I tell you, you just decided to get coached by someone else. Ask around and you will hear from former athletes I coached. They can’t hide it from me either. It;s real obvious when they do it, because they can’t recover and go hard the next time I need them to. It’s the same thing with a crappy diet too.

How do you train your newbie long, slow distance addicts to draw more strength from the CrossFit Endurance way?
Pull them away from LSD and get them CrossFitting and Strength training 4-6 times a week. 

What are the most valuable weight training movements to improve running and cycling performance?
HEAVY Squats and HEAVY Deadlifts… When I say squat, I don’t mean the kind your doctor says don’t do either. Your ass needs to be below parallel so that “it” (your ass) can experience what it does for a living.  

When you look back at all the endless hours you spent in long, slow distance work you did prior to CrossFit Endurance, what are your biggest regrets?
Not one! We basically wrote a PHD in our experience from LSD to CFE. Will we ever be recognized like that? Not by anyone I care to be around or look up too. I’ve studied HR, VO2 Max, blood lactate, and everything that goes with it. I’ve got 5+ years of heart rate data on clients and my own training. I’ve got a VO2 Machine that I used to use for everyone I trained. I’ve personally tested blood lactate levels on hundreds of athletes. It all came down to this… When we got rid of the slow stuff, added intensity, and heavy weights, everyone got faster, and everyone got healthier.

BmacWhen you think about how you’d like to go faster in your next Ultra Marathon event, what areas do you focus most on?

What are the 3 biggest mistakes you see endurance athletes make and how would you suggest they change?

Nutrition, Training, Recovery. I know this is vague, but there is so much wrong we could write a book on it. All of the nutrition sucks in endurance sports… Get rid of the supplements and start adding real food. Training: stop running, riding, and swimming all day, it doesn’t make you faster! You are quad dominant, and your hips don’t work for Christ’s sake. Learn to move correctly, and lift heavy… Then go really fast! I’d also like to throw in that none of them look at their particular sport as a skill, and because of this they will never do what they love for a long time. PERIOD!

USA is the Fattest of 33 Countries

Posted in Uncategorized on October 20, 2010 by Crossfit Sioux Falls





USA is Fattest of 33 Countries: The U.S. is the fattest nation among 33 countries with advanced economies, according to a report. Two-thirds of people in this country are overweight or obese: about a third of adults — more than 72 million — are obese, which is roughly 30 pounds over a healthy weight. Obesity rates have skyrocketed since the 1980s, says the report from the Organization for Economic Cooperation and Development. The countries with the fastest obesity growth rates are; the United States, Australia and England. Obesity cost the U.S. an estimated $147 billion in weight-related medical bills in 2008, according to a study by government scientists. The report “makes the case for a much more robust set of government and societal actions because if society waits for business and individuals to do what is really needed, the obesity epidemic will simply get much, much worse,” says Neville Rigby, director of the European Obesity Forum.

Fuel everyone needs it!!

Posted in Uncategorized on October 15, 2010 by Crossfit Sioux Falls

Everyone is always wondering what to eat before and after there workouts, and what supplements are good and which ones to stay clear of.  The only real supplement Crossfit promots is fish oil and if you have been around the box long enough you know what fish oil is and how great it is for you!  Food is your main and number one fuel, we have all learned a great deal about what to eat and what not to eat especially those of us participation in the Paleo Challenge right now.  We all want to perform at our highest level in every workout we do no matter if it’s a Monday morning workout or the dreaded hump day Thursday as I like to call it.

Here are a couple great articles from the Crossfit journal on Fuel and what to do and especially what not to do before, during and after your workouts. 

Let us know some of your secrets for fueling before and after your workouts be it food, supplements or what ever you may use.

To Paleo or Not to Paleo… of course with a little CrossFit!

Posted in Uncategorized on October 13, 2010 by Crossfit Sioux Falls

I came across this post and thoght WOW! Is there even a discussion.  I will take CrossFit and Paleo over the Old Endurance way EVERYDAY!

The Paleo/Primal lifestyle (and in passing, CrossFit) are the subjects of a skeptical but grudgingly admiring article in today’s New York Times: “The New Age Caveman and the City.” Call it a fad if you will, but I challenge you to assemble a random sampling of Paleo-eaters/high intensity exercisers and vegan/vegetarian long slow distance enthusiasts…by any metric, performance or aesthetic, the “caveman” types will seem almost a different species.

Remainder of the Week:

Wednesday: Interval

Thursday: Interval

Friday: Stamina

Saturday: Interval

Stamina and Interval-Why we do both at Crossfit Endurance!

Posted in Uncategorized on October 8, 2010 by Crossfit Sioux Falls
You may notice on our weekly Endurance schedule that we have two different types of workouts.  One is Interval and the other is Stamina. The first question everyone asks is “what does that mean?” and secondly, “what is an example workout?”  Let’s take a look at each.

Interval, which by definition, is specific training for short  or middle distance runners; it can be called “speed work” or “track work”.  At Crossfit Endurance, our interval workouts are high intensity with small periods of rest in between each set.  An example would be 5 rounds of 400 meter row or run with a 2 minute rest in between sets.  Interval workouts are designed to get your heart rate high while building incredible endurance.  As such they are especially good  when training for high-intensity, speed workouts such as Fran or Helen. Doing interval workouts is great training grounds to improve your time and performance in a fast way.

Stamina workouts are the combination of energy and strength continuing to do something over a long period of time.  These workouts build endurance to maintaining activity for long periods of time; these are workouts in which many long distance runners excel.  Examples of these workouts are a 5k or a 10k run or row.  They help equip your body to continue though a workout over long periods of time.  Stamina workouts should only be performed once a week, and possibly twice a week if you are really advanced in your endurance.  This is the primary reason why in an entire week of our class schedule you will only see two stamina workouts and five interval workouts.

Every athlete should deal in both interval and stamina workouts; especially in the Crossfit world. We are not just training for one specific thing; we are trying to become a well rounded athlete in many different areas.  Crossfit Endurance works hand in hand with the Crossfit motto of constantly varied, functional movements at a high intensity and combining Interval and Stamina workouts together will help you reach peak performance!

Which workout type do you enjoy most…Interval or Stamina AND Why?