Is it ok to do a CFFP wod and Endurance wod on the same day?
Yes, we recommend a minimum 3 hour recovery time between wods. The Endurance wods & CFFP wods are meant to be done at high intensity. If you complete the Endurance wod 10 min after the CFFP WOD or vice versa, we can promise you that your workout will suffer for it . The second wod will not be of the quality and intensity that we would like to see. We understand that you can only do what your schedule permits, but back to back WODs will not be at the prescribed intensity level for both wods.
It is a great misunderstanding to think one has the ability to perform Endurance wods and CFFP wods back to back. Courtesy of CrossFit Endurance
What should I be doing for warm up?
Each athlete needs to determine what works best for them to be ready to perform well during their wod. This will vary by sport and skills within the wod.
Below are some examples of possible warm ups/items to include within your warm up.
Understanding Warm Up
Warm Up Brian MacKenzie Running Warm Up
Warm Up:Erin Carfaro– Rowing Gold Medalish
Episode 63: Plan Ahead and Mobilize Accordingly
Do I need to warm down/cool down?
Yes, this is an important aspect of performance and recovery.
Adaptation Error: No Cool-Down
How do I figure out Tempo times?
Kaitlin’s Percentage Converter for Tempo Efforts (Courtesy of CrossFit Endurance)
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds= 52.8 minute 10K
Are intervals all out on every rep?
For intervals such as tabata yes each interval is all out.
Understanding Pacing w/Brian MacKenzie
What should I do post race?
Strength and Conditioning Recovery
(Courtesy of CrossFit Endurance)
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)
Glute Ham Developer hip extensions (hamstrings and butt should burn)
All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount 3 X 15. This is not a timed WOD.
(Courtesy of CrossFit Endurance)
TT = Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time.
Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
M = Mile
y = Yards
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
On the Minute = Start each set at the beginning of a new minute.
On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.
Deviation Window: Sport will list a deviation window with the phrase, “Hold within,” (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular wod are kept within this range to work on pacing.
Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.
Fouls = To be completed at end of the workout. If you foul more then once, you get 2 min. recoveries before you start the next foul(s).