This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
44 Competitor June 2011
For 50 years, the world’s best runners have
adhered to the Arthur Lydiard doctrine: the
importance of a high-mileage base. Now, a
skateboarding powerlifter turned endurance
athlete is trashing tradition, claiming high-
intensity, low-volume training is better.
Runners have called Brian MacKenzie the
antichrist. But could he be right?
BY T.J. MURPHY | PHOTOS BY CHRIS BISHOW
www.downmagaz.com
competitor.com 45
“Brian is out to an-swer the question, ‘How do we build athletes so
they can run forever?’”
46 Competitor June 2011
CFE Road Test: Curious about how Crossfit Endurance works?
So was Competitor editorial director T.J. Murphy, who is currently training and racing under MacKenzie’s
guidance. Follow his 2011 season at Competitor.com/burningrunner to see if he makes any breakthroughs.
Interested in trying Crossfit? Check out this month’s Blueprint on page 48 to get started.
www.downmagaz.com
competitor.com 47
A six-week plan to make you a stronger, more injury-proof runner. By T.J. Murphy | Photos by Robert Murphy
48 Competitor June 2011
www.downmagaz.com
CROSSFIT ENDURANCE: A high-intensity, low-volume strength
and stamina approach to distance
running and triathlon
IS CFE FOR YOU?
STARTING A CFE PROGRAM
JOINING A CROSSFIT GYM: Why you shouldn’t be freaked out by
what you see on the Internet Check your ego at
the door. If you
don’t you’ll be
humbled quickly.
Always ask
questions and
never be afraid
to seek help. One
of the great things
about Crossfit is that
everyone is helpful and
encouraging.
Technique is
priority No. 1. Start
light and focus
on good technique,
especially when lifting
weights or performing
unfamiliar movements.
Pay attention to
your nutrition and
supplementation.
It will help you gain
the maximum benefit
from your training and
develop a foundation of
health and wellness.
Listen to your
body. Rest and
recovery is
the key to improved
performance, not doing
more.
—Richard Airey, marathon runner and Crossfit Endurance
coach in Encinitas, Calif.
First Day at a Crossfit Gym? Keep These Tips in Mind
competitor.com 49
NTL: No time limit.
For time: Use a stop-watch to time how long it takes you to complete the workout. Log this in a notebook so you can
track your progress over the long term. Timing your workouts is a way to add a dose of competitive energy to your training and make a game of it.
AMRAP: As many rounds as possible. Do as many rounds of the circuit as possible in the time allotted.
Rounds: Crossfi t workouts of the day (WODs) are often performed as short circuits of exercise combi-nations. Unless otherwise specifi ed, the only rest between reps and sets is
the time to move from one exercise to the next.
The exercises: Go to Competitor.com/Crossfi tEndurance for video descrip-tions of all the exercises.
On one minute, 30 seconds, etc: With your stopwatch ticking, begin each round of the interval workout on the specifi ed time.