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 CrossfitEndurance 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 Coach Nate at firstname.lastname@example.org if you’re interested in joining the Fearless Endurance Team.
Run: 400m TT, recover 2:00, then repeat 200m recover 1:30, until form/pace deteriorates
Row: 500m TT, recover 2:00, then repeat 250m recover 1:45, until form/pace deteriorates
Post results to BTWB.
Video: Valerie Hunt, Master POSE coach, explaining the “Tipping Point” drill. Once you feel your body weight go over the ball of your foot–that sensation of falling–you’re going to pull. Once you finish, check your form to see if you’re aligned properly–shoulders over hips, knee is bent, and ankle under hip.
Run: 2M TT
Row: 2k TT
Post results to BTWB.
Electrolytes (from Power, Speed, Endurance by Brian Mackenzie)
Electrolytes–which include sodium, chloride, potassium, magnesium, and calcium–are minerals that are not only responsible for water retention, but also allow nerve transmission, muscle contraction, muscle relaxation, glycogen formation, ATP production, bone health and more.
As a general rule, each pound lost from sweat also results with the following loss in electrolytes:
- 220mg sodium
- 63mg potassium
- 8mg magnesium
- 16mg calcium
Electrolyte balance is critical for performance and proper body functions. These minerals help retain water throughout your body, including your muscles.
Electrolyte management can be very personal and can vary dramatically from athlete to athlete. However, as a general guideline, drinking just water during the first hour of training or a race is fine. After that, you need to start supplementing with electrolytes. This will prevent hypernatremia, nausea, and cramping.
Hypernatremia is caused when sodium in the blood reaches extremely high levels. While overconsumption of sodium can be the main factor in this condition, it is usually associated with dehydration. As water leaves the body, sodium levels increase, causing dehydration. Hypernatremia can also be a result of eating something extremely high in salt or ingesting massive quantities of electrolytes, which is why you get thirsty after eating salty food–your body is instinctively seeking balance.
Hyponatremia is caused by sodium loss in the blood from underconsumption of electrolytes, usually as a result of drinking too much water. Put simply, if you haven’t maintained a healthy electrolyte balance, your body has a tough time absorbing water. This is characterized by what is commonly referred to as “slosh gut,” which is when your stomach is full of water but your body can’t absorb the fluid as fast as you’re taking it in. This sodium-free blood travels to the brain, saturates brain cells, causing the brain to swell. In extreme cases, this can be fatal. Although this condition is rare and limited to novice endurance athletes, you still have to be careful. To prevent this from happening, be sure to add salts to your real food diet and supplement with electrolytes/salts for any effort longer than an hour.
Run: 3 x (100m + 200m + 400m), 1:1 work:recover
Row: 3 x (125m + 250m + 500m), 1:1 work:recover
Post results to BTWB.
Dehydration Levels (from Power, Speed, Endurance by Brian Mackenzie)
- Less than 3%: manageable loss (performance is affected)
- 4-6%: sleepiness, headaches, nausea, tingling in arms (performance and reaction time are affected)
- 10-15%: muscles lose control, hearing impairment, dim vision (central nervous system and motor skills are affected
- 15%: death
The key is to drink water steadily throughout the day rather than pounding a gallon in one sitting. This is especially important during long races. If the target is 20oz of water an hour, drink 5oz every 20 minutes.
To start your day off right, drink 16-20oz of water (or more) the moment you wake up (before your morning coffee) to replenish water lost during the night.
Run: Repeat 1200m, recover 3:00 min, until form/pace deteriorates
Row: Repeat 1500m, recover 3:00 min, until form/pace deteriorates
Post results to BTWB.
Sweat-Rate Test (from Power, Speed, Endurance by Brian Mackenzie)
1. Make sure you’re fully hydrated
2. Weigh in right before you train or race.
NOTE: Weighing in without clothes is recommended to ensure accuracy.
3. Perform a time-trial effort at race pace.
4. Weigh in immediately after you train. Again: Weigh yourself without clothes to ensure accuracy.
5. For every pound lost you need to drink at least 16 ounces of water. So if you weighed in at 150 pounds before the time trial and 145 pounds after, you need to drink 80 ounces of water. And to that total, add the amount of water you consumed during the effort.
NOTE: You should do a weigh in before you go to bed and when you wake up to show you how much water is lost through respiration and sweat during the night.
Hydration protocol for efforts longer than 60 minutes becomes increasingly difficult and is largely dependent on the individual. However, as a general rule, for athlete’s training/racing longer than 60 minutes, if the temperature is 72-76 degrees, 16-20 ounces per hour is an adequate target. Again, this is subjective to the individual and should be tested prior to competition in climate-controlled environments. (To confirm targets for higher temperatures, please visit the consumption calculator at www.gssiweb.com/FluidLoss.aspx).
Endurance Team Field Trip Time!!! We’ll meet at the gym, do some drills, and then head over to the WO&D trail (it’ll be crowded) for the WOD. For those rowing, you can stay at the gym and roll the rower out back into the sunshine to get your vitamin D too.
Run: 10M TT
Row: 10k @ 85% 10k TT pace