Do You Know How To Run?

Most people think that running is easy and is the simplest form of exercise. All you have to do is “go run”. But then why is it so hard? Just like Crossfit, running is a skill that needs development. If done incorrectly, your running becomes inefficient and you are more prone to injury. However, if done correctly, your running becomes effortless.

Do you want to run faster and more efficiently? Have you ever wanted to compete in a 5K, 10K, half marathon, full marathon, adventure race, or Ironman, but were too scared you couldn’t make the distance? Fear not Fearless Athletes! Crossfit Impavidus is proud to introduce Crossfit Endurance programming.

Learn running technique and drills from Coaches  Colleen and Nate that will take your running to the next level. They will teach you the necessary skills to run faster and more efficiently. They will also show you how to properly supplement your Crossfit WODs with Crossfit Endurance WODs. Email us at if you’re interested in joining the Fearless Endurance Team.

Endurance WOD 4.24.14

Coach Nate : April 23, 2014 5:00 pm : Endurance

Run: 12 x 400m, recover 1:00

Row: 12 x 500m, recover 1:00

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Endurance WOD 4.22.14

Coach Nate : April 21, 2014 5:00 pm : Endurance

Run/Row: 3 x (100m, 200m, 400m) recover 1:1 work/recover ratio

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Article: Two year long case study demonstrating an increase in arch height from running in minimalist shoes.

Anecdotal evidence that minimalist running improves foot musculature. We also have our own in-house experimenters (Raul & Todd) who are running barefoot occasionally. I remember when Raul first joined the Endurance Team, he was very frustrated that he continually injured his feet from running using the Pose Method. He insisted on running heel-toe to lessen the frequency of his injuries. Needless to say, after 1+ years using the Pose Method his foot musculature has improved enough for him to run barefoot with less injury. I know it’s anecdotal proof, but proof nevertheless that the body will adapt to whatever stress it undergoes. It is also proof that “corrective shoes/orthotics” DO NOT work. Orthotics DO NOT stress the musculature, tendons, or ligaments. Running using proper technique in the most minimal shoes you can stand WILL. But like everything else, it takes time for these adaptations to occur. You must be persistent, consistent, and patient with your training.



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Endurance WOD 4.19.14

Coach Nate : April 18, 2014 5:00 pm : Endurance

Run/Row: 7:00 on / 7:00 off, 7:00 on / 6:00 off, … , 7:00 on / 1:00 off, 7:00 on

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Article: Body Alignment in Running
Strong hips, hamstrings, and calves are necessary to run properly. It takes time to develop strength and that is why it is important that you CrossFit 2-3 times a week to ensure you are getting the appropriate strength and conditioning to run properly. It also takes time for your body to adapt to the new stresses brought on by the mechanics of proper running. Let your body adapt to the new stresses, which means you may have to take endurance specific workouts a little easier.

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Endurance WOD 4.17.14

Coach Nate : April 16, 2014 5:00 pm : Endurance

Run/Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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Endurance WOD 4.15.14

Coach Nate : April 14, 2014 5:00 pm : Endurance

Run/Row: :45 on/2:00 off; :45 on/1:45 off; :45 on/1:30 off; :45 on/1:15 off; :45 on/1:00 off; :45 on/:45 off; :45 on/:30 off; :45 on/:15 off; :45 on

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Article:Posture – Proper Body Alignment

Keeping proper body alignment when running is essential in efficient running. If our body alignment isn’t correct, we can’t take full advantage of gravity. Running is so much easier when we train our body to run with proper alignment. It takes our bodies some time to this new demand, but if we focus on it every time we run it becomes more natural.


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