We are pleased to introduce CrossFit Endurance WODs into our programming here at CrossFit Sandringham. While these WODs will be completed in your own time at a location of your choice, we are available for any questions that you may have. Here’s a bit more about CFE and how to add them into your existing program (from their website).

· CFE Work outs are designed to supplement normal CF training (3 on 1 off or 5 on 2 off).
· CFE Work outs are designed to improve Aerobic capacity for Endurance events, without heavy volume training or risking decreasing anaerobic/power capacity.
· The CFE prescription (for a single sport athlete – i.e. runner) is 2-3 CFE WODs per week in additon to the 3-4 ‘normal’ CF WODs.

The CFE WODs should be done as follows:
o Conducted 3+ Hours Before or After CF Strength & Conditioning WOD
o 1-2 x Short Intervals (SI) or Long Interval (LI) Sessions.
o 1 only Tempo Run OR Time Trial per week.
o That is it – only 2-3 running WODs per week.
o Multi-sport athletes should contact us for specific programming relevant to them.

From CFE – In their words http://www.crossfitendurance.com/page/5/
Will post as stated above as 3 different WODs throughout the week. Short Intervals (SI), Long interval (LI), Tempo/Time Trials (T/TT). Separate as we have designed, or to what fits your schedule. The interval cycles will repeat either 2 or 3 days per week. Again, if you are weak in a specific area (i.e., short intervals like 100m-300m, or longer intervals 3 min – 5 min) you should focus on this until you make progress. If you can NOT keep up with the demand, scale it back, as this is about progression, not destruction. If you want to row/C2 add 25 meters to every 100m on the run. That simple.

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