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6 week Beginner Running Programme Crossfit Endurance
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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.
DEFINITIONS:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3 rounds NTL: 5 pull-ups, 10 push-ups, 20 sit-ups
Running:10x50m. Walk back after each repetition for recovery
3 rounds NTL: 5 pull-ups, 10 push-ups, 15 lunges, 20 sit-ups
Running: 10x100m Walk back after each repeti-tion for recovery
5 rounds NTL: 5 pull-ups, 10 push-ups, 20 sit-ups
4 rounds FT: 5 pull-ups, 15 lunges, 20 sit-ups
Running:15x50mWalk back after each repetition for recovery
4 rounds FT: 5 pull-ups, 10 push-ups, 15 squats, 20 sit-ups
Running: 15x100mWalk back after each repetition for recovery
5 rounds FT: 5 pull-ups/supine rows, 10 push-ups, 15 lunges, 20 sit-ups
10 minutes AMRAP: 5 pull-ups, 10 push-ups, 15 squats, 20 sit-ups
Running: 20x50mWalk back after each repetition for recovery
1 round FT: 25 pull-ups/supine rows, 50 push-ups, 75 lunges, 100 sit-ups. 2 min of hollow rock work total
Running: 20x100mWalk back after each repetition for recovery
5 rounds FT: 5 pull-ups/supine rows, 10 push-ups, 15 squats, 20 sit-ups. 2 min of hollow rocks total
1 round FT: 25 pull-ups, 50 push-ups, 75 lunges, 100 sit-ups
Running: 10x100m on 1 minute
10 rounds NTL: 5 pull-ups, 10 push-ups, 15 squats, 20 sit-ups
Running: 20x50m on :30
10 minutes AMRAP: 5 pull-ups, 10 push-ups,15 squats
1 round FT: 35 pull-ups, 65 push-ups, 90 lunges, 115 sit-ups for time
Running: 8 minutes of 100m on :45
15 minutes AMRAP: 5 pull-ups/supine rows, 10 push-ups, 15 squats, 20 sit-ups
Running: 10 minutes of 50m on :20 to :30
5 rounds FT: 5 pull-ups, 10 push-ups, 15 lunges, 20 sit-ups
Running: 4x200m on 2 minutes
1 round FT: 50 pull-ups, 75 push-ups, 100 squats, 125 sit-ups
Running: 8 minutes of 100m on :45; rest 4 minutes, then 4 more minutes of 100m on :45
3 to 4 rounds NFT: 25 pull-ups/supine rows, 25 push-ups, 25 lunges, 25 sit-ups
Running: 5 minutes of 50m on :15 - :20
20-min AMRAP: 5 pull-ups, 10 push-ups, 15 squats
Running: 6x200m on 2 minutes
50 Competitor June 2011
www.downmagaz.com
RDO MAKE MIDLINE STABI-LIZATION A HABIT. Keeping your
core muscle groups engaged when you
do your strength work will help protect
you from injury and improve your posture
and power as a runner. “Staying tight
is one of the most primal and natural
things we do,” MacKenzie says. “Loose
and relaxed does not yield efficient
movement; being tight forces things
to work from core to extremity the way
nature intended.”
RDO SEEK OUT INSTRUCTION. Don’t take it for granted that you know
how to execute a perfect push-up. The
details matter. A properly performed
push-up doesn’t just work your arms,
chest and shoulders, but doubles as
a great core strength exercise. From
pull-ups to the more advanced lifts a
Crossfitter learns, mastering technique
is crucial.
RDO SCALE THE EXERCISES TO YOUR ABILITY. Anchor a stretch
band from the pull-up bar to a foot stool
to assist with completing pull-ups, if
necessary.
RDON’T SACRIFICE TECH-NIQUE FOR INTENSITY. Because
many of the workouts are timed and
you’re racing the clock, it can be tempt-
ing to slack off on proper technique to
go faster. This is a common mistake and
can lead to injury. Discipline yourself to
adhere to good form throughout.
RDON’T FAIL TO DO A GOOD WARM-UP. The high-intensity nature
of Crossfit requires that you knock out
a good, full-body warm-up to get the
muscles loose and ready. Failure to do so
can leave you open to injury.
RDON’T TRAIN ALONE IF YOU DON’T HAVE TO. The high-intensity
nature of Crossfit can be tough to carry
out solo. Find a training partner or join a
Crossfit gym and the quality and consis-
tency of your efforts will improve.
competitor.com 51
The ListMacKenzie advises
mastering the fol-
lowing gymnastic
moves before you
take on weight
lifting exercises.
For video demon-
strations of these
exercises, go to
Competitor.com/
CrossfitEndurance.
Air squat Pull-up Push-up Dip Handstand push-up Rope climb Muscle-up Press to handstand Back extension Sit-up Jumps Lunge
Once you have mas-
tered the core body
weight exercises,
it’s time to develop
your weight-train-
ing technique:
Deadlifts Cleans Presses Snatch Clean and jerk Kettlebell swing Stones Tire flips
There is no doubt that
cross-training while
training for a half-
marathon to stretch
and strengthen core
muscles, hip fl exors,
hamstrings, quads and
calves can help prevent injury.
It’s important to consider that many
Crossfi t Endurance programs use the
same exercises for athletes of all sizes,
shapes and ages and simply adjust
the amount of repetitions and weight
used based on the athlete’s level of
conditioning. Classes can be large and
instructors aren’t always able to help
each individual maintain proper form. We
all have unique metabolic, fl exibility and
strength profi les, which is why I recom-
mend fi nding a small class where an
instructor can individualize your instruc-
tion and ensure that you maintain
proper form. This will lesson your
likelihood of getting injured. Don’t
try to do too much too soon. Flex-
ibility and strength come slowly, so
take the time to do it right. If you
do get injured, don’t work through
your injury without fi rst talking to
your doctor.
Dr. Lewis G. Maharam is medical director
of Competitor Group’s Rock ‘n’ Roll Marathon
series throughout the country and The Leu-
kemia & Lymphoma Society’s Team in Training
program. You can fi nd him on his Facebook
page: Running Doc, or by e-mailing him at
You can now order Running Doc’s new book:
“Running Doc’s Guide to Healthy Running” at
Barnes and Noble, Borders and Amazon.com.
By Lewis G. Maharam, MD, FACSM
ASK RUNNING DOC
-
Imagine a high-cadence
cyclist who is turning the
cranks at over 90rpm. Run
like you’re running on hot
coals: By using quick feet
you can reduce the amount
of time spent in contact
with the ground, beyond the
general center of mass.
Imagine you’re
scraping your feet on the
carpet when you run rather
than relying on a heavy
push-off. This will help you
engage your hamstring and
glute muscles and transi-
tion the stress away from
your knees.
Good
posture is essential to
injury-free running. You
don’t want to break at the
hips. You’ll have more power
to access by keeping a
stable midline and leading
with your belly button.
Have
a coach or friend videotape
you running so you have a
real idea of how you move.
Consider learning Pose
Technique running drills,
too. By routinely video
taping yourself running
you’ll be able to track your
progress.
Richard Airey is a certified Crossfit Endurance coach in Encinitas, Calif., and teaches running technique at Crossfit Endurance certification clinics.
52 Competitor June 2011
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www.downmagaz.com