Can you be strong without sacrificing endurance? Or, powerful without affecting stamina?

The answer and emerging research seem to suggest a resounding “YES!” We’ve known this through anecdotal data for quite some time; that – by applying interval-style cross training – we’re actually able to improve long run times.

As an added bonus, cross training is tremendously efficient. Traditional endurance training left us with two main options: 1. Run more miles or 2. Run faster. While both of those can certainly improve your run times, they ignore some key aspects of fitness such as metabolism (i.e. weight loss), time under tension (road miles), and mobility.

Below are the 4 main principles we use to apply interval training to endurance athletes:

1. Focus on the anaerobic

By focusing on anaerobic (sprint/speed work) training, you not only increase your cardiovascular function; it can help decrease body fat, increase muscle mass, help gain strength, power and speed, and increase your ability to sprint faster, and longer.

2. Power equals performance

Studies show that explosive-strength training improves 5-km running time by improving running economy and muscle power. Explosive (power), anaerobic training improves endurance capability. J Appl Physiol. 1999 May;86(5):1527-33.)

3. Recover quickly

When we aren’t working for hours each day leading up to an event, our recovery time and risk of injury is much smaller than hours and hours of pounding the pavement. Meaning we are ready to train again the next day, and the next, and the next; and we will be able to keep training while avoiding a lot of the issues and injuries involved with overtraining.

4. Overall fitness

Cross Training is defined as training in two or more sports in order to improve fitness and performance. Imagine improving power sports while also improving your 5k time, and in the end not really giving up any more hours of your day to training. So, by training for races through varied, high-intensity intervals, you’re able to apply the endurance you’ve gained to many more sports and activities. 

As a wife and a mom – like so many of us – my time is precious. Each hour of my day has to be utilized efficiently. I personally couldn’t afford to sacrifice hours to running; trying to improve my endurance capacity. Thankfully, I don’t have to, and neither do you. An interval-based running endurance program will replace those otherwise long, slow distance workouts that eat up your all-to valuable time.

-Coach Bri

There are just a couple spots left in Bri’s Spring Endurance Program. This program is designed for you to either compete in your first race or improve your times with less pavement hours. Reserve your spot today: 

While some may argue that the Open is a time to look back, I prefer to look forward.

For all it’s fun, heartache, soreness, and competition the Open also serves the function of motivation. It allows us to look at the holes in our game and really take pause to ask:

What are we testing?

I’ve personally participated in every Open workout every year since its inception. I’ve gone into the Open at 148 pounds (that’s very small for me) with 38 unbroken pull-ups and I’ve also gone into it with a 2.5x bodyweight back squat (pull ups weren’t as easy then…). This is the first year I feel I’ve entered as generally prepared as possible. General Physical Preparedness – GPP – is the test of the Open. I attribute this primarily to the month of very traditional CrossFit leading up to the Open.

What is GPP?

Most people at The Hill know a certain version of CrossFit loosely termed the Conjugate Method. You know this as a strength-biased program built on top of a Constantly Varied, Functional Movement, High-Intensity workout (Metabolic Conditioning, or MetCon). We’ve given preference to a strength-biased program primarily because we value athletic longevity – getting to old age with as much independence and fitness as possible. Strength cannot be ignored for this goal.

Traditionally, CrossFit does not have the multiple component days that athletes at The Hill are accustomed to. CrossFit, in it’s inception, was designed to provide short, simple, intense workouts built in couplets (2 movements), triplets (3 movements), and chippers (20 min+) – the workout itself actually constructing the smallest portion of a 1-hour class.

The beauty of the affiliate model is that the gyms’ programmers are free to interpret GPP in whatever way yields the best results to whatever end they see fit. Coaches are free to choose their own risk-reward continuum. For us – joint health & strength, bone density, longevity, and injury prevention are the cornerstones of our GPP program.

But what do you want?

The Open also breeds this subtle unease amongst athletes. All of the sudden, a mirror is held up to the athletes’ previous 47 weeks of life & training. We see exactly where we’ve concentrated effort and where we’ve fallen short. We’re forced to face those movements we’ve sandbagged and relish the times a movement shows up on which we’ve concentrated our daily efforts. We’re forced to ask ourselves: “What do I want?”

I had a delightful conversation with a young athlete at The Hill this week. She RX’d double unders in a workout for the first time ever. What was her secret? 5 minutes a day. Seriously – this is how I learned everything I’ve ever learned in CrossFit. 5 minutes a day. Muscle-ups, Double Unders, Kipping, Pistols, Mobility – you name it, I learned it in 5 minutes a day of consistent effort. I started CF in a globo gym without a coach and never learned a thing. Then, I was given progressions by my first coaches. That first gym wasn’t big enough for concurrent Open Gym time, so my only choice was 5 minutes before every class. That’s a very powerful 5 minutes.

Since maintaining records of such data, I’ve seen 218 unique movements & exercises programmed in CrossFit. Let’s let that sink in for a second – TWO HUNDRED AND EIGHTEEN MOVEMENTS. For reference, Powerlifting has 3. Weightlifting has 2 (…3 if you wanna separate the Jerk). Hell, a decathlon has only 10.

So, this begs the question: How the hell can you get good at 218 unique movements?

Everything is Everything.

There was a young athlete that trained with us a couple years before going on to open his own affiliate in Wichita. Last year he finished 107th in the region and – as of writing this – he’s sitting in 44th. That’s no small feat and certainly deserves some serious props. Between last year’s Open and this year’s he went to get his CrossFit Level 1 Trainer certificate. After finishing the course, I asked him about his experience. His response: “The coaches tore me apart. My air squat was horrendous. I’ve completely dedicated myself to fixing my squat and mobility.”

If you know this athlete you know that he’s strong as an ox, can outfit anyone, can do a million unbroken pull-ups, and has a nearly unmatched work capacity. I mean, why should he work on his air squat. That’s CrossFit Fundamentals stuff…

But, this is the exact mentality that has closed his Regionals gap by 1/2 over the course of the year. By the way – closing a gap like that over a year is freaking unheard of. Since the pool of talent has expanded so greatly, he needed to outpace other competitors by nearly 200%. Very impressive. So what separates average from good? Good from great? Great from the best? The basics. Understanding that Everything is Everything. Knowing that adding more weight onto a back squat is pointless if your air squat sucks.

Good athletes seek increased complexity.
Great athletes perfect the simple.

Good athletes add.
Great athletes subtract.

Good athletes seek programming.
Great athletes seek coaching.

That’s it. I’ve had eyeballs on 4,000 athletes of various abilities & disabilities, skill-levels, and goal pursuits and this is the definitive separator.

But, back to what you want – there is no wrong answer to this question. Do you want to spend all your Open Gym time building up a huge squat? AWESOME! I’m a huge fan of that. Is doing a muscle-up not worth the 5 minutes a day of drills? That’s fine too! Far be it from to me impose a goal on you. But, I will be here to let you know when your pursuit is counter-intuitive to your goals and help provide a path forward.

If you get to the Open every year and constantly come up against 1 or 2 movement – maybe it’s time to tackle them this year? Or not. It’s entirely up to you. The Bench Press is awesome; probably won’t help in the Open.

The point is this: with 218 movements in the grab bag, it’s literally impossible to optimally train each one let alone predict their appearance. You know the progressions and drills for each. Now, you just need to dedicate the 5 minutes everyday.

PROGRAMMING: A look forward.

I’ve grown to love the L1, L2, L3 structure of our intramural Open. I initially thought it would divide people, but I’ve come to realize that it empowers people. Instead of picking out a movement and scaling that individual movement up or down, it gives people the opportunity to be the best L2 (or 1 or 3) they can be. It gives preference to GPP – weights on the barbell are commensurate with equally weighted gymnastics skills. It shows us where we can back off and where we can step on the gas.

So, beginning the week after the Open this will be a new feature of our programming – A, B, and C. Each level will be written as it’s own track to be followed horizontally; giving preference to GPP. No more guesswork on how to scale a single movement – Progression > Scaling.

Here’s what that may look like:

A) 21-15-9
Thrusters, 95/65
Pull-Ups

B) 21-15-9
Thrusters, 75/45
Jumping Pull-Ups

C) 21-15-9
Thrusters, 45/25
Ring Rows

In each level, athletes will finish at about the same time – getting everyone the optimal adaptation. It will also allow you to gauge your own progression in a very tangible manner. So, instead of saying: “There’s no options for _____ (advanced, intermediate, beginner) athletes” you’ll have the ability to actually compete at that level. Once you find yourself at the top of the leaderboard or performing at or above the intent of A, B, or C consistently you’ll be able to move up knowing that you’re doing so as a well-rounded athlete.

To optimally pursue GPP, we recommend sticking to a level for several weeks versus jumping around level-to-level and movement-to-movement. Of course, we surely don’t want to impose a goal upon you. If you prefer to jump around and give preference to strengths over weaknesses, that’s completely cool with us! Our job is to provide an environment for exploration and a path forward when you’re ready.

Congrats on making it this far in the Open. Here’s to the next 47 weeks! 

Matt.

Looking to do your first race this season? Maybe looking to mix up your training a bit?

Coach Bri gives some insight on how best to approach your training:

en·dur·ance

inˈd(y)o͝orəns,enˈd(y)o͝orəns/

Noun

the fact or power of enduring an unpleasant or difficult process or situation without giving way.

Endurance training, is it for you?

Well really, that is only a question that you can answer. Because the simple answer is, yes. Yes endurance training is for you. Whether you’re a desk-jockey, stay-at-home mom, nurse, lawyer, mailman, firefighter, CrossFitter, couch potato, etc, etc, etc. Not everyone wanting to work on their endurance has the goal of competing in ultra-sports. For most of us the goals are much smaller; “Not die during a long workout.”, “Run without pain in your knees, feet, back….”, “Keep up with my grandkids.” The list goes on and on. If any of the above fits your description, then yes, endurance is for you. If not, endurance is probably still for you.

This Endurance program will focus on –

• How to tap into all of your running potential, so that you can run for the rest of your life.
• How to work on your weaknesses, thereby turning them into strengths.
• How to prevent injury caused by overuse and improper form.
• How to run faster, run farther, and run better.   

Building the road to lasting endurance success won’t come quickly, or easily. But with consistent effort, and being willing to work past the things you have been told, and the habits you have formed;  will help you make great strides to unlocking your running potential. The great thing about this program is that you won’t be alone. You’ll get to embark on this journey with a fun and energetic group of people, all with the same end goal in mind: To run faster, farther and better. A group of people who will push you, encourage you, and share in some of the same struggles as you. What have you got to lose?

For more info on The Hill’s Spring Endurance Program:

“Strong is the New Strong”

This is the motto of our women’s weightlifting club, Iron Hill. I love it. Unapologetically proud. These women are awesome.

As a dude, I admittedly felt weird writing this article. So, I decided to throw it to the Iron Hill ladies to share the benefits they’ve seen from progressive strength training.

But, before we do – let’s address the elephant in the room: “Won’t lifting weights make me bulky?” We’ve debunked this myth in a recent episode of The Hill Radio and declared it one of 2016’s “Conversations we’re no longer having.” But, there’s still Flat Earth theorists. So, there’s that. But, science aside, why the hell should that define you? As one member said: “I’d rather feel strong than anything.” As we dig into the list you’ll see a common theme. Let’s get the nerdy ones out of the way first…

1. Increased Bone Density

One of nature’s cruel jokes is that, as we age, women suffer from an increased risk of osteoporosis. This greatly limits one’s ability to live independently for as long as desired. Great news! Progressive strength training increases bone density dramatically. Don’t fall in the trap of “too old to train.” The importance of strength training going into middle age cannot be overstated.

2. Decreased Insulin Resistance

This one is from one of our resident weightlifting physicians. In short, insulin is a hormone that regulates how your body metabolizes glucose (sugar) and fat. Insulin resistance results in higher blood sugar and, potentially, can lead to Type II diabetes. Guess what?! Strength training assists with insulin resistance.

3. Be Adventurous

Want to know one of the benefits of being Grown Ass Woman Strong (GAWS)? Doing whatever the hell you want. Rock-climbing, backpacking, hiking, kayaking – you name it. Learning to safely and efficiently move an external load through space opens up an entire world of adventures waiting for you.

4. Camaraderie and Friendship

Women who are GAWS are cool. They’re supportive, respectful of your journey, and there to celebrate when you hit a PR. As you struggle with the barbell, GAWS have your back.

5. New Wardrobe

GAWS love needing new jeans. You know the feeling – when that squat game is on point. But, let’s get real – being GAWS allows you to show off those new muscles, tone, definition, and – most importantly – that transfer of strength from the squat rack to everyday walkin’ around swagger.

6. Self-Confidence

Feelings of strength are the best. How do you feel squeezing out another mile on the treadmill? Proud? Jacked? Probably not. Hitting a PR with your lifting squad is one of the best feelings ever had in the gym. Imagine feeling proud of what your body can DO more than what it looks like?

7. Stress Management

This one is huge. Strength training has a dramatic impact on your cortisol (stress hormone) levels throughout the day. By doing strength training, you’re teaching your body to have a positive, adaptive response to stress – and your squad is there to build you up after your lifting sesh.

If you’re interested in joining the strong women of Iron Hill for their next lifting cycle, Coach Mindy would love to have you. All levels are welcome and will be coached, supported, and high-fived daily.

Next evening sessions of Iron Hill start April 4th.