Crossfit vs. Endurance
Goals determine training
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I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
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Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
I often get asked what type of training is better, but that depends on your goals and what you want. This battle has no winner, and I have learned a lot from balancing multiple training methods.
The CrossFit methodology is based on constantly varied, high-intensity functional workouts. In the wrong environment it thrives on the idea that hard work/pain = improvement and results. In the right environment it thrives on community and having all the tools of fitness in your bag.
In contradiction to the constantly varied CrossFit method, the bread-and-butter of any endurance-based program is long slow duration training.
In my opinion, endurance training plans periodise better than the CrossFit program. It’s why many ‘Crossfit gyms’ run their own programs, to gain back control of their members progression. Training shouldn’t be a random collection of challenging exercises or workouts, it needs a logical sequence and progression no matter if you are doing endurance or CrossFit.
If either method of exercise are programmed randomly, then random results will appear.
I don't think one method or training style is better than the other. CrossFit programmed correctly works. Endurance programmed correctly works. We should be not be scared of mixing the two or looking to compare them, in fact many endurance athletes would benefit from a CrossFit program and many CrossFitters would benefit from an endurance program. The key is having structure and goals to work to.
Want to know how to how you can mix the two, let's chat!
One-Hour Workout: Revving Your Swim Engine
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