Hello all,
Today's post may seem repetitive for some, but it never hurts to hear it again. At least that's what my parents told me when they constantly grounded me. Anyway, as the season gets into full swing for some, or has already started for others, the likelihood of either over-training looms large or the realization of a lack of strength on the swim, bike or run is becoming evident. End result is usually some form of injury, which was most likely avoidable, which leads to depression, irritability, and a missing out on a chance to fulfill one's goals. However, there is a solution - Crossfit.
A lot of you who know me are familiar with my story - hit by a car in 2010, broken ribs and right clavicle, then meeting madman, genius and all-around game changer - Brian MacKenzie, founder of Crossfit Endurance. Until that point, I had heard of Crossfit, even started doing it at Crossfit DuPage, but really hadn't bought into the whole notion as to how Crossfit would help me in the world of Multisport. A short weekend with Brian and I had completely changed my mindset and switched to a Crossfit Endurance model for training and racing. Result - best racing and training ever, not to mention continued improvement in multisport fitness, as well as overall fitness, injury prevention, and greater mobility.
The best example of how critical my Crossfit training was to my overall endurance training and racing were my first 3 races this spring. I've already written about racing in March, but a little over a week ago, I raced in Ohio, an olympic distance duathlon, on a tough course, with tough competition, and nasty weather conditions -rain, cold, and wind. Although I didn't win, it wasn't due to lack of fitness, it was due to my fingers being frozen and unable to get my running shoes on in T2, which cost me 4 minutes and the race, but not the podium. I ran myself back into contention, on a single track trail covered in big rocks and soft mud. How? My strength developed by incorporating Crossfit in my training. For those in the Midwest, we've had a pretty lousy spring weather wise, leaving little opportunity to train outside. Although most of us were able to run outside, cycling was a bit tougher, due to strong winds, and lots of rain.
However, incorporating Crossfit allowed me to incorporate the met-cons, olympic and power lifts and lots of mobility work, to actually get faster on the bike and run, without being on the bike or running. Crazy right? Not really. Constantly varied movement, the mainstay of Crossfit's code, is exactly why endurance athletes can benefit from this type of training. Its not repetitive - like running, cycling or swimming, it is specific - number of sets, reps, weight, time limits, modifications for exercises, and encourages muscle groups to fire correctly where they otherwise wouldn't by strictly following an endurance protocol.
For example, simply because someone has been a runner for 5 years doesn't mean they know what it means to run correctly, or understand how their midline affects how they run, or why they gain speed, strength and muscular endurance from getting their glutes and hamstrings to do most of the work instead of quads and hip flexors. Sound familiar? Most runners and cyclists, are quad monsters, relying solely on smaller muscle groups to do 90% of the work. However, learning how to properly deadlift, back squat, box jump, swing a kettle bell, will give the individual greater insight as to how to get the prime muscle movers to work efficiently, lessen the beating on smaller muscles, decrease the likelihood of injury and provide the individual the opportunity to get more out of their body, and their sport. Kind of sounds like a much better deal, ya think?
Over the last 3 years I have seen several multisport athletes utilize Crossfit as a staple in their training regimen, recognizing that all those miles weren't paying the dividends they expected. By removing the "junk miles" - and I know all of you know what those are, and replacing them with Crossfit, all the physical benefits become obvious with one additional perk - you discover that your pain threshold can be pushed further out. This is where I get the most push-back from athletes. Comments like "Well, if you ran, biked, swam hard enough, then you should have a high threshold already". Maybe, but I doubt it. Its simple, if that's what you truly believe, then belly up to your nearest Crossfit gym, and do the WOD -(Workout of the Day). And know that your effort level from the start has to close to redline. Ask the coach at the box if you can do, say, Cindy. A 20 minute AMRAP of hell. Go nuts. See how you feel after. And for those skeptics out there who think this is some fad or "just like Bootcamp! or P90X", umm, no. Not even close.Want proof? Check out this latest article from Forbes Magazine - www.forbes.com/sites/davidtao/2013/05/05/5-must-watch-fitness-trends-for-the-summer/.
But that's not even what helps you push that pain button further out. Its the comprehensive work, the skill work, the fact that Crossfit makes you a student of your body, discovering how much more you have inside you. That's the beauty of it. Because it constantly varies, your body doesn't get stale, or plateau. You recognize that you can become unbreakable, which translates into your ability to tackle any course, any distance, any time. Knowing your body won't fail you is a pretty powerful confidence boost.
For those who are really looking to add Crossfit, my suggestion - find a Box near you - go to www.crossfit.com- the main site has every single affiliate gym listed and talk with the coaches. Let them know your background, and discuss how you see it working then LISTEN to how they believe it can work for you. Do a bit more homework and check out www.crossfitendurance.com, to get an idea as to how Crossfit is incorporated in an endurance biased program. Be open minded. There are several good gyms out there, with a little leg work on your part, you will find the one that fits your needs. You owe it to your training and racing, not to mention your overall healtth and wellness to do so. Once you do, questions like "can I run forever?" will no longer cross your mind. Instead, they get replaced with "how long until I can run through a brick wall unscathed". That's when the real fun starts. Get out of your routine, get out of your comfort zone. If your racing, hell if your health means anything to you, then you should.
Stay strong,
Guy
