Sign Up For Our Racing Team!


Sign Up For Our Racing Team!


Make Up A Missed WOD at 7:15am or 1:00pm

Let’s get a racing team together! The good weather is going to be gone soon and there are still a couple of local races left. One is October 10th and it finishes right in the commons-it is a 10k. The second is November 1st and is in Falmouth-it is 7.1 mi.
Sign up to be part of the team in the comments or at C3.

From CrossFit Endurance
Why are there no long runs/rides/swims (aerobic) training?
Long runs/rides/swims fall into the category of training we term ‘long slow distance’ and is solely aerobic in nature.

• Increased cardiovascular function
• Better fat utilization

• Decreased muscle mass
• Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete’s exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?
Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.
‘Anaerobic Training’ has the following benefits and drawbacks.

• Increased cardiovascular function
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed
• Increased anaerobic capacity

• Intensity can speed up overtraining

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)
Since I don’t want to put a lot of muscle on for my endurance events, should I use very light weight when doing the Crossfit workouts?
NO! Crossfit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity.

Double Unders

9 Responses

  1. Alright! The CrossFit Cape Cod Running Team will have post WOD running drills on designated days 2-3x a week. They are not mandatory but will certianly help prep for a 10k. I intend for the WOD and Endurance drills to take less than 1 hour combined. Once we get a final number of participants I will sign us up for the race! Can’t wait! If anyone has any helpful suggestions or ideas (not related to the video of my pants falling down) Please share them.

  2. Good question Greg-I’m afraid that if I say yes people will join just for the hot pink spandex and mesh 1/2 tanks-so the specifics will remain quiet for now…