Athletes Get Stronger and More Powerful at CrossFit Endurance
CrossFit Balance recently launched its CrossFit Endurance program, which meets twice a week at the Cardozo High School Track (13th Street and Florida Avenue). The high-intensity running workouts will build athletes’ strength and power.
The class is led by Brandon Petelin, who has been combining CrossFit and CrossFit Endurance for the last 2.5 years. He started teaching the class after receiving a lot of questions about, and interest in his routine.
"Introducing CFE into your regular training program will increase speed and power while decreasing recovery time, reducing injury, and promotion preservation of lean tissue to create a more sustainable endurance athlete," Brandon said.
This is because rather than focusing on high-mileage training, CFE focuses on shorter, high intensity workouts. Workouts alternate between short interval workouts (200-400 meters) and longer interval workouts (800-1600 meters) with functional movements like burpees and broad jumps interspersed between the intervals. Time trials are also included so participants can see how they’re improving.
“CFE classes will not only make your lungs burn, it will also focus on run mechanics to optimize your efficiency and performance,” Brandon said. "If performed correctly, every workout should also test your mental strength and ability to push through the burn."
Brandon said he’s experienced both the physical and mental benefits of the endurance program since he’s been working on it.
"CFE-based training can also be a valuable tool to help build mental strength and improve/prepare for any athletic endeavor or challenge. After pushing yourself to the limit both physically and mentally during track repeats on a regular basis, for example, it becomes a lot easier to push yourself a little harder when you are trying to PR a 5k, half marathon, marathon, 100+ mile race, or whatever you are trying to achieve.”
The workouts consist of four parts: a warmup run and various movements, mobility and stretching, the CFE WOD (which consists of either long intervals or short intervals), and mobility and stretching.
A short interval workout could consist of something like:
- EMOTM: 200-meter sprint for 20 minutes (or until form deteriorates), followed by two hill repeats.
- 25-minutes, AMRAP: 400-meter repeats followed by 10 situps and a 30-second rest.
Long interval workouts could consist of:
- 6 Rounds: Run 3 minutes, Rest 1 minute. At the end of 6 rounds, do 50 burpees for time.
- 800-meter repeats with 90 seconds rest, until failure.
If the workouts sound intimidating and hard, it’s because they are. But, like all other workouts, CFE workouts are easy to scale, by increasing the rest periods or lowering the number of intervals completed during a workout. But, if you go and push hard, you might surprise yourself with what you can accomplish.
CFE is easy to include in your regular workout routine, and will help you build strength, speed, and mental toughness, while becoming a stronger athlete.
CFE MEETS EVERY MONDAY AND WEDNESDAY AT 7 PM AT THE CARDOZO HIGH SCHOOL TRACK. SEE YOU THERE!