{"id":1312,"date":"2012-08-20T13:56:09","date_gmt":"2012-08-20T18:56:09","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1312"},"modified":"2012-08-20T13:56:43","modified_gmt":"2012-08-20T18:56:43","slug":"basic-crossfit-endurance-template","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1312","title":{"rendered":"Basic CrossFit Endurance Template"},"content":{"rendered":"

\"\"<\/p>\n

For folks interested in training for a single-sport endurance event like a 10K or half-marathon, here is a basic two-week template from CrossFit Endurance<\/a> you can refer to in order to create something that will work for your schedule:<\/p>\n

Week<\/strong> 1<\/strong>:
\nSun: <\/strong>Endurance WOD or Tempo\/time trial
\nMon:<\/strong>\u00a0<\/em>Strength: max effort lower; CrossFit Endurance strength and conditioning workout (<10 min)
\nTue:<\/strong> two sessions: <\/em>1) CFE S&C (>10 min); 2) <\/em>Endurance WOD short interval
\nWed: <\/strong><\/em>Strength: max effort upper; CFE S&C (<10 min)
\nThur: <\/strong><\/em>Endurance WOD long interval
\nFri: <\/strong><\/em>Strength: dynamic effort lower; CFE S&C (>10 min)<\/p>\n

Week<\/strong> 2<\/strong>:
\nSun: <\/strong>Endurance WOD or Tempo\/time trial
\nMon:\u00a0<\/strong><\/em>Strength: dynamic effort upper; CFE S&C (>10 min)
\nTue: <\/strong>two sessions: <\/em>1) CrossFit WOD; 2) Endurance WOD long interval
\nWed: <\/strong><\/em>Strength: max effort lower; CFE S&C (<10 min)
\nThur:\u00a0<\/strong><\/em>Endurance WOD short interval
\nFri: <\/strong><\/em>Strength: max effort upper; CFE S&C (<10 min)<\/p>\n

Definition of terms:
\nTempo\/time trial<\/strong> is a max effort for a certain time: 10 minutes, 20 min, etc.
\nStrength: Max effort<\/strong> means working up to a heavy set of 2 or 3 on a particular lift. Dynamic effort <\/strong>means rapid, explosive lifting at ~60% 1RM, for something like 12 sets of 2. Lower <\/strong>means lower body–generally some kind of squat or deadlift; upper<\/strong> means upper body–e.g. some kind of press.
\nCFE S&C <\/strong>is a CrossFit Endurance strength and conditioning WOD. These are generally posted on the site specifically.
\nEndurance WOD: short interval<\/strong> would be sets of 400m or less; long interval<\/strong> would be 800m or more<\/p>\n

This is just a template. If you need to move a WOD to a different day move everything from that day to the new day.\u00a0Keep WODs from the same day together.<\/p>\n

Talk to Mr. Hilliker if you have questions. If you’re interested in a multi-sport endurance event like a triathlon, the requirements are more stringent since you’re training three sports. For that you could consult the CrossFit Endurance website directly.<\/p>\n

0 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

For folks interested in training for a single-sport endurance event like a 10K or half-marathon, here is a basic two-week template from CrossFit Endurance you can refer to in order to create something that will work for your schedule: Week 1: Sun: Endurance WOD or Tempo\/time trial Mon:\u00a0Strength: max effort lower; CrossFit Endurance strength and […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[192],"tags":[],"class_list":["post-1312","post","type-post","status-publish","format-standard","hentry","category-endurance"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1312","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1312"}],"version-history":[{"count":3,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1312\/revisions"}],"predecessor-version":[{"id":1315,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1312\/revisions\/1315"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1312"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1312"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1312"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}