15 - week engine building plan

[Vinur]

Hey all, I am looking for some endurance training help. I've been doing crossfit for a little over a year now, and while I have definitely gotten stronger, I get gassed super quickly (embaressingly so sometimes). I have a goal to do a "Super Septmeber", which is 15 weeks away, but I am struggling to figure out a game plan for how to build endurance in workouts. 

 

Before anyone asks, I know cleaning up my diet is going to help, and I am working on that now. But the workout scheme is got me all confused.

Does anyone have any helpful advice or links? 

[Machete]

What's a Super September?

[Vinur]

On 6/7/2021 at 8:50 PM, Machete said:

What's a Super September?

It's a challenge I like to do every year to push my limits. I pick three challenges to complete in the month of September which is meant to mentally push myself through physical exertion. Last year I did an alternative marathon (1mile/hr for 24hrs doubling up 2 so you run a full marathon on no real sleep)  and 2 crossfit competitions. 

 

Still not 100% what this year's will be

[Machete]

Ah.  For CrossFit I would go with building skill proficiency in the foundational movements, especially since you've been doing it for a year and still have a massive developmental curve you could take advantage of. I'd say some deliberate skill work with snatch, clean & jerk, vertical/long jump, squats, presses, deadlifts, pull-ups, wall balls, KB Russian swings/snatches/long cycle, rope climb, thrusters, jump rope, running, rowing/ski erg would bring a pretty high carryover.

 

From a macro level I'd assess some benchmarks on those movements. (In this order) I'd assess, are there any movement/ROM restrictions? What are the technical issues that one could fix? What are the lift numbers and times (if applicable)? Depending on the event I'm training for (e.g. if there's a marathon I'd put particular emphasis on running technique and aerobic output) I'd address deficiencies and re-assess every few weeks or so.

 

On a micro level I would do the typical CF athlete competition approach. Some ground movements, Burgener Warm-up, and 10-15 minutes of easy, deliberate practice on a work capacity movement (rowing or running for me usually) is a good warm-up that allows one to practice a skill as fresh as possible. For the strength/power movement I'd pair the exercise with a specific stretch (mostly so I don't get lost Instagramming during my rest periods). MetCon comes after and the goal is always primarily to keep every rep looking as pretty as possible, then finishing in the proper time range (i.e. short, medium, or long WOD). A little bit of bodybuilding and focused flexibility at the end, because most people would benefit from more hollow and arch rocks.

 

When I coached, a sample day could be:

• Warm-up (15-20 min)
  • Ground movements (world's greatest stretch, bear, monkey, frog, lizard, leopard crawl)
  • Pose running drills / rowing erg (concentrating on strokes per minute)
  • Burgener Warmup / double-unders, Russian swings, goblet squats
• Skill (20-30 minutes)
  • Something with [usually] 3-5 work sets for 3-5 reps with 3-5 minutes of rest in-between 
• MetCon (5-45 minutes)
  • depends on the phase, but usually you hit each type (short, med, long)  at least once a week

 

If anything, I think the simplest way to do it would be to get strong AF and get your RHR in the 50s.

[Vinur]

6 hours ago, Machete said:

Ah.  For CrossFit I would go with building skill proficiency in the foundational movements, especially since you've been doing it for a year and still have a massive developmental curve you could take advantage of. I'd say some deliberate skill work with snatch, clean & jerk, vertical/long jump, squats, presses, deadlifts, pull-ups, wall balls, KB Russian swings/snatches/long cycle, rope climb, thrusters, jump rope, running, rowing/ski erg would bring a pretty high carryover.

 

From a macro level I'd assess some benchmarks on those movements. (In this order) I'd assess, are there any movement/ROM restrictions? What are the technical issues that one could fix? What are the lift numbers and times (if applicable)? Depending on the event I'm training for (e.g. if there's a marathon I'd put particular emphasis on running technique and aerobic output) I'd address deficiencies and re-assess every few weeks or so.

 

On a micro level I would do the typical CF athlete competition approach. Some ground movements, Burgener Warm-up, and 10-15 minutes of easy, deliberate practice on a work capacity movement (rowing or running for me usually) is a good warm-up that allows one to practice a skill as fresh as possible. For the strength/power movement I'd pair the exercise with a specific stretch (mostly so I don't get lost Instagramming during my rest periods). MetCon comes after and the goal is always primarily to keep every rep looking as pretty as possible, then finishing in the proper time range (i.e. short, medium, or long WOD). A little bit of bodybuilding and focused flexibility at the end, because most people would benefit from more hollow and arch rocks.

 

When I coached, a sample day could be:

• Warm-up (15-20 min)
  • Ground movements (world's greatest stretch, bear, monkey, frog, lizard, leopard crawl)
  • Pose running drills / rowing erg (concentrating on strokes per minute)
  • Burgener Warmup / double-unders, Russian swings, goblet squats
• Skill (20-30 minutes)
  • Something with [usually] 3-5 work sets for 3-5 reps with 3-5 minutes of rest in-between 
• MetCon (5-45 minutes)
  • depends on the phase, but usually you hit each type (short, med, long)  at least once a week

 

If anything, I think the simplest way to do it would be to get strong AF and get your RHR in the 50s.

Thanks so much! 

I still go almost daily to my box and just follow along with their training schedule, mostly because the community there is really beneficial.

Do you have any advice on increasing cardio capacity outside of my metcons?

[Machete]

6 hours ago, Vinur said:

Thanks so much! 

I still go almost daily to my box and just follow along with their training schedule, mostly because the community there is really beneficial.

Do you have any advice on increasing cardio capacity outside of my metcons?

 

Yeah, there's a huge variation in box programming. Mine had different skill levels, a "boot camp"-style program, and a competition team program. Our head coach uses OPEX programming. When it comezx down to it though, it is the community that makes the box.

 

I'd say if you're hitting your WODs more than 3 days a week and your strength levels are decent, work on straight skill training. Movement efficiency allows you to save your energy and put as much of your movements into the aerobic zone. Kelly Starrett and Brian Mackenzie re-certified for their CF1 together, and what they did for their day 1 workout (thrusters and burpees) was use light weights and only breathe through their nose the entire time. That ensured they stayed aerobic the entire time. (I think the other participants were wondering what the hell they were doing, going so slow.) You could do the same thing, adding long slow runs/rowing/assault bike/ski erg while nasal breathing the entire time. Zone 2 cardio is one of Alex Viada's secret weapons, and is a super under-utilized training method.