Deciphering the CFC Endurance Code

Sometimes we forget as crossfitters we have our own language.
Elements may teach you how to squat and snatch but no one told you what AMRAP, WOD, 5x3, 1RM, 3RD, Rx means - did they?!
Now, imagine you throw runners' slang into the mix and you have to guestimate RPE, TT, or heck what your TEMPO pace is!?

Below is a cheat sheet stolen straight from CrossFit Endurance to help get you started with some of the very basics for your CFC Endurance class.

WOD = Workout of the Day

TT = Time Trial, All out Effort
Tempo= Reduced but consistent pace for Time or Distance. 100% is all out effort- Tempo range between 85% to 95%. or RPE of 8-9
ME = Max Effort. Typically working to a 2 rep max for 5 sets but not limited to. If 1RM PR is there take it, if not dont.
RPE = Rate of perceived exertion , See RPE scale below.
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
OHS = Overhead Squat
"Unbroken" = if you come off the bar, you start that element again until completion
% percentage of weight = will be listed for personal and individual strength programming.
C2 = Concept 2 Rower
SS = Single Sport
3S = Three Sports / Triathlon
RX'd = Workout done with recommended loads
3x5, meaning 3 sets of 5 reps.
AMRAP= As many Rounds as Possible
1RM = 1 rep max

There are many many more and all of us were clueless about SDHP's at one time - so ASK! We forget we're crazy crossfitters sometimes!

An Austin Treasure - The Zilker Relays

It's that time again - time for the BEST race in Austin, The Zilker Relays!

Why I love this race:

1. This was my first Austin running event in 2003 and the beginning of the life that I love


2. It's the only race still allowed IN Austin's Zikler Park ie: epic "Austinesque" course


3. I only have to run 2.4 miles and no one can tell if I am 1st or last (the beauty of relays)


4. Friday night race = sunset view of downtown and Town Lake = perfection


5. Hello - TacoDeli is the title sponsor!! Great food, beer, and live music

This year is particularly special to me because CrossFit Central is partnering with the Zilker Relays as the 2011 Community Sponsor! I can't think of a better Austin event to show our support for the entire Austin fitness/endurance community. In addition, our new CFC Endurance program just launched our ATX Endurance Team is debuting at this event! CrossFit Central Endurance is bringing 4 teams and several of your favorite CrossFit Central coaches have committed to run!

Why you should sign up ASAP:

1. It's the perfect distance for CrossFitters - short and sweet 2.4 miles


2. Hello - TacoDeli is the sponsor!


3. It's a family friendly event


4. You don't want to miss Big Mike, Megan, Melisa and DeLeon battle!


5. You don't want to miss what is about to become your FAVORITE running event in Austin.

Come support your CrossFit Central and community or better yet, run with us!

How do I register?
Each team will need to Register HERE. Then follow the instructions below so we can make sure you are included in the CrossFit Central Endurance community!

AFTER you register… DO THIS:
Email Melisa - the below details @ melisarehm@crossfitcentral.com:

Team Name:
Team Captain Name:
Name of Participants:
Division:

Want to join in on the fun, but don’t have a team?

No problem! We are helping people form teams! Email Melisa the below details @ melisarehm@crossfitcentral.com:

Free CFE Workouts gain momentum!

Congratulations to everyone who joined Eric for this week's CrossFit Endurance workout!

Every Wednesday at 6:15am and 6:15pm CrossFit Central hosts a COMPLIMENTARY CFE track workout at O'Henry Middle School.

Who is this workout suited for?

• an experienced runner who wants a great track workout
• a novice runner who just wants to add 'a bit' of running to his/her routine
• any CrossFit Central member who loves to run
• any CrossFit Central member who doesn't like to run and wants to make running more fun

Running and CrossFit go hand in hand. Check out the comment below from a long time runner and blossoming Crossfitter!

I wanted to let you know, --and this is a nice little compliment for CrossFit in general--that I did my Rogue workout last night (5 x mile repeats, with the Wilke hill at the end of each rep--good stuff), and, after the workout, which I'd done wearing a jog bra and shorts, one of the guys in my running group asked if I'd been doing a lot of core work. I asked him why he asked, and he pointed out that I was pretty cut, particularly my abs. I told him that I hadn't been focusing on core in particular, I'd "just" been doing CrossFit. I guess, I didn't realize that even though we're not doing 500 crunches every workout, the stuff we do each workout can still make a girl's stomach look pretty badass :)

CrossFit Central Endurance Classes Starting this week!

Join me for up coming Free CFE Workouts @ O'Henry Middle School Track

Wednesday 6:00-7:00am - Dec 2nd, Dec 9th, Dec 16th

Thursday 6:00-7:00pm - Dec 3rd, Dec 10th, Dec 17th

What is CrossFit Central Endurance?

Add 2-3 CFE workouts in to your current Crossfit Central training and see big results in your running!
*Increase your efficiency with drills and skills

*Develop your endurance, strength, and stamina

*Reduce injury potential

*Improve your race times and decrease your training time

http://www.crossfitcentralendurance.com/

Check Out this video on CrossFit Endurance
What is CrossFit Central Endurance Elements?

CrossFit Central Endurance Elements is an introduction to the CrossFit Central Endurance Program. While you are welcome to attend the CFE Classes NOW - CFE Elements is the only way to ensure that you get the most out of this program. CFE Elements is a 5 session, 4 week course limited to 10 people.

Included in this program:
*Video analysis of your running - taken on the first and fourth session

*Drills and homework to complete each week

*CFE workbook for each participant
Sign Up for CFE Elements

Next CFE Elements Session Starts - January 4th

Fartlek: Effective Sprints with a Funny Name

On of our CrossFit Central rock stars - Melicious - is writing for AOL's That's Fit website and has some advice on how to break the monotony of your run workouts. Check out the article and ENJOY.



My Sprint to Fight Gone Bad Update:
Sunday: 3 x 400m
Monday: 10 x 200m
2.5 miles added to my total.....

Q: What are these ladies up to????

A: getting faster, more efficient, and learning to LOVE running!

September marked the launch of CrossFit Central Endurance programs. This group of ladies (where are you GUYS??) is drilling their way to a faster and more efficient run! Coach Carey and I just finished the second video analysis with this group today. I will post the drastic improvements for everyone to see next week!

The next CFE Elements session starts Monday, September 28th.
Have you registered yet?

Angie's Success: Improving endurance sports with CrossFit

Angie "after"- Leaner and Faster thanks to CrossFit!

Austin is an Endurance town - runners, cyclists, triathletes are EVERYWHERE! Every weekend people jump on Town Lake trail - ride loop 360 - or go for a swim in Deep Eddy. If you are on of these people (like I am) you may be wondering why you need CrossFit.
I can't tell you how CrossFit Central's programs will help improve your performance but I can share with you numerous stories like the one below.
Angie Balentine is a long time triathlete (and Jack and Adam's Bicycles employee) who started CrossFit Central's boot camp at Jack and Adam's in June, 2009. In just two months, Angie dropped an amazing 6.5 inches, lost around 2% body fat, and almost doubled her power output! She is leaner, stronger, and faster all because of her dedication to the boot camp workouts!
ANGIE'S STORY:
How did you feel about your fitness level before starting CrossFit boot camp? I felt fit but I felt like I "lacked luster" if that makes sense. Since having a child and taking on a full time job my time has been limited and thus training sometimes limited. So I felt fit to a point but as a result my confidence suffered.
How do you feel about your fitness level now? Confident! I feel like the dynamic aspect of Crossfit Central was just what I needed to take my fitness to the next level without taking hours out of my weekly schedule and giving me a new found level of power across all the sports that I do (swim,bike run). The best thing about it was that I was doing weights in the gym, roughly 2 hours a week assuming I didn't cut stuff out (yes that did happen sometimes on my own) and I am still allotting the same amount of time towards strength training but I am getting so much more out of the time.
Why did you join the class? Since I started competing in triathlon and running I have been plagued with injuries. Despite that, my strength routine would be the first to go if I got pressed for time...after all it was a supplement to the other sports plus I didn't like it all that much. So after many years of injuries I learned from a physical therapy center in Phoenix that the only way to keep me in sports is through strength training. I was getting bored with my gym routine and as a result the dynamic aspect was diminishing. As my weight routine was getting boring I noticed CrossFit Central at Rogue and it got me curious...once it came to Jack & Adam's it was a no brainer.
What changes have you seen since joining CrossFit Central? '

Training: my running form has improved significantly (Rogue Coach, Steve Sisson’s observation), hill running is easier, I am swimming less but it doesn't feel like it. The next swim workout feels like I picked up from the day before and I feel stronger with open water swimming. Same goes for the bike...with my marathon focus right now I am riding 1-2 per week...when I hop on my road bike I still feel like I have my cycling legs.

Physical appearance: that has been the most fun as far as changes go. I have not lost any lbs so to speak but I have people asking me if I have and that I look fitter. The craziest thing is that I haven't lost weight but I feel leaner and more confident about my appearance. Another physical difference is my calves are almost 100% symmetrical...previously I had a calf difference of about 1 inch. I know it sounds weird to track that but that was an indicator that my running form was inefficient and that I was relying heavily on the left side which can ultimately lead to more injuries!
What other aspects of your life has CrossFit affected? More confidence across the board.
Angie Balentine
Jack & Adam's Bicycles

Why will you join CrossFit Central's programs?

• Improve speed and power?
• Decrease injury?
• Drop body fat and change your appearance?
• Learn to become a more efficient runner with CFE Elements?

I am looking for the next success story - is it YOU?

Angie as a runner BEFORE CrossFit.

My Labor Day Weekend Events!

This weekend was full of Austin events! Friday night Jeremy and I teamed up with two fellow CrossFit Central pals - Mandy and Chris - to create a team for the Zilker Relays. This was the first event I participated in when I moved to Austin in 2003 and it's still one of my favorites. It's only 2.45 miles, it's a relay (anything is more fun with a team!), they serve TacoDeli tacos!! and don't forget the beer and music that follows! Could you ask for much more on a Friday night?Our team, Double C's, came in 4th in our division! It was the first run I'd done since the Boston Marathon and I felt great! Thanks to Mandy and Chris for putting the team together.

Also, congratulations to all the CrossFit Central folks who completed the Austin Tri on Monday. CrossFit Central had ten coaches manning the finish line for this event! (Photo above: me and Eric Wood at the Austin Tri). It was a great spot to see the determination, dedication, enjoyment, and relief on the athletes' faces as they rounded the corner to the finish line!
A special congratulations to two of my LIVESTRONG boot campers: Haley Justice, who completed her first Olympic Distance tri on Monday and Brenda Ware, who completed her first EVER triathlon!

Do you participate in Austin's endurance events like these? Would you like help improving your 5K time or sprint triathlon time? I can help you. Contact me about CROSSFIT CENTRAL ENDURANCE Elements and start improving your sport today!

Send me YOUR message!

I love my job - I love helping people - I love seeing people change their lives! One of my favorite things is to receive texts, emails, phone calls asking:

• what extra workout can I do?


• what can I order at Maudies?


• what is my plan to make it thru the holiday weekend - lake, beer, bbq!~?

This is one I received last night at 10:38pm:

"I had pizza and beer tonight. And I feel like S*#T!"

This is the truest sign that YOU have made the change. You know how great good foot makes you feel. You are a new person!

Send me your questions - tell me your stories!