Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW
Cost: $50.00
Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.

Experienced endurance athletes, beginners aspiring to do complete their first race, or anyone just wanting to supplement their fitness with better quality endurance training will benefit from this clinic.

Read: “A Case Against Cardio (From a Former Mileage Clean)”

This clinic augments the POSE Running Clinic on 29 January perfectly.

While researching the effects of Creatine on high intensity, mid-duration exercise, I read an article by Charles Poliquin on countering the bad affects of aerobic training.  That article inspired me to solidify plans of presenting an endurance training seminar.  I hate seeing people run themselves into the ground with unhealthy training methods and often, a total disregard to diet, while training for an endurance event.  Most people start running, swimming, or cycling to improve their health and fitness.  The problem is their intent of getting healthier is derailed by the very unhealthy “more is better” approach commonly accepted in the endurance training community.

It is my passion, and a large part of CrossFit Wilmington’s mission, to help you accomplish goals, whatever they may be, as healthily and intelligently as possible.  Since it’s the beginning of the new training year for endurance athletes, this is a great time to bring up the down sides to endurance work, but more importantly, help you counter them.

Special Forces CDQC

Many assume, since I’m the owner of a CrossFit that stresses strength training, I haven’t done and do not support endurance activities.  Heck, a while back I heard a local running coach even said “there is no way he could finish a marathon”.  I laughed.  Granted, there are a few CrossFit “coaches” around that possess no background in any sport, much less endurance, and they give us all a bad name.  But I have actually completed many long distance events that make the 26 miler a shorty by comparison.  My endurance background has been varied, to say the least.  It has probably been my focus for more of my life than CrossFit and strength conditioning have.  I have been a competitive triathlete, cross country mountain biker, done some through-treks in places most would never visit, and a few Adventure Races.  Some military courses I’ve trained for and completed were certainly ultra distance.  Some, like SFAS, required 15 – 25 miles  a day carrying 50-100lbs of gear for more than three weeks at a time.  TheCombat Diver Course (CDQC) is long days of swimming and running that make most triathlons seem short and easy.  Back then, I used the conventional idea for training long distance that assumes more is better.  To make matters worse, my diet was atrocious.  I just ate…  anything and everything with no concern for quality or content.  The main ingredients of my recovery drinks were  barley, hops, wheats, and other fermented agriculture.  Luckily, I’ve learned a better way.

Nowadays I train men to complete these same courses with far more intelligent programming means.  I’ve had 100% success rate of men I’ve trained for Special Forces Selection and Assessment (SFAS), Basic Underwater Demolition – SEAL (BUDS/S), Marine Amphibious Reconnaissance School (ARS), and Combat Control Orientation Course (CCOC).  100% is pretty good, considering the pass rate for any of these courses is less than 50%.

I’m currently working for MARSOC (Marine Corps Special Operations Command) on a project tasked to physically prepare new Operators for their grueling mission requirements.  I enjoy the opportunity to teach the “less is more” approach to

MARSOC Candidates on a pre-dawn, 12 ruck run. Many consider the Marathon a life accomplishment. Add 55lbs of gear and a rifle and you'd have a typical ruck march in the SOF community.

our nation’s newest Special Operations Unit.  It’s a daunting task though…  they’re made up of Marines.  A far more hard-headed and resistant to change bunch than the endurance community.  I was asked to present the nutrition class to the MARSOC pre-selection students.  It is a great thing for them and an opportunity I jumped on.  I often wonder how much better an athlete and operator I would have been if I were given that information at the beginning of my SOF career.  Kudos to MARSOC and all of SOF for sincerely making an effort to improve their training programs.  The young operators will certainly have longer, healthier careers than us before them.

In the last few years, the shift has been away from excessively voluminousness training and  towards healthier, optimal training.  Today, only the most ignorant endurance competitors and enthusiasts are unaware how long slow distance (LSD), i.e. “cardio”, has more negative health affects than positive.  They are doomed to a world of skinny fatness, IT band syndrome, Plantar Fasciitis, and other injuries .

Luckily, there are athletes and coaches who have done their research, actually listened to their body’s cry for leniency and learned their addiction to long slow training has ill effects.  Negative effects like… highly elevated inflammation and cortisol levels, oxidative stress, severely compromised immune system, lowered testosterone and reproductive function, repetitive use injuries (some mentioned above).  Those are off the top of my head.  There are many more.  For those ladies and gents who’ve sought out healthier training alternatives, better diet, and aggressive supplementation, have seen their lives and race times improved.

There's good, better, and best. Learn the POSE Tech way and you're running will improve greatly.

If you’ve not discovered the benefits of shorter, higher intensity training, attend our Endurance Training Seminar on Thursday, February 2nd at 6:30pm.  I will line out the benefits of training in the lactic acid threshold to improve your aerobic threshold.  That is, using shorter training distances and higher intensities to improve your VO2 Max (oxygen utilization capacity).  I will also remove the guess work of  how to train for 5ks, 10ks, 13ers, and the full 26.3 mile running events and comparable Tri races.  Interested in Ultra races?  We can talk about those too.  Triathletes, important for you, I will cover how to properly manage the complicated, and sometimes overwhelming, task of simultaneously training three disciplines.

And of course I’ll discuss diet and supplementation.  Just as important as training, how you fuel your training, recovery, and your race day efforts can make or break your endurance training.  The most grossly incorrect information endurance athletes receive is on diet and supplementation.  It still blows my mind that endurance coaches recommend pasta, carb gels, bananas, and even “flat” sodas for the primary endurance fuel sources.  Worse, most endurance athletes eat that stuff only on race day.  Of course, they the wonder why they became bloated and developed intestinal cramps during their race.  I’ll show you how to fuel your endurance endeavors with healthy, nourishing foods.

Supplements are possibly the most overlooked and misused pieces of the endurance training and diet pie.  Most coaches recommend a carb drink after training or a race and chalk it up as good.  Your coach will also recommend Glutamine too… if you’re lucky.  If you’d rather not leave your next race to chance, this class will give you understanding of the best supplements to use, and why to us them, before, during, and after your training.

This Endurance Training Seminar, in addition to the POSE Running Clinic with Ed Burgarin, can make this race season your best.  If you’re a beginner and this is your first year of endurance races, this couplet of seminars will make you far more successful than you thought.  Even if you’re not planning on doing any races, but want to increase your fitness with supplemental endurance work, you will benefit greatly.

7 thoughts on “Endurance Training & Programming Clinic

  1. Joe w says:

    Big congrats to Jon Z on winning the war of the wod.
    Also great job to everyone that kicked ass up there this weekend. Cody who made finals, Amanda who made finals, Meagan who freaking killed it with a vest that was broken and bigger than she is, Daniel and Nick always impressive stuff and big Pat getting it done. All you guys prove what community and being a TEAM is all about.

  2. Joe w says:

    Whoops my bad people forgot one king kong himself Ben S. Freaking killed the last wod to get third overall. Sorry Ben

  3. t. says:

    1st place… JZ stands on the podium. Amanda is getting faster and stronger daily (she should write the quidebook for new moms in fitness) and her performance proves it.

    Cody and Nick are figuring out this competition thing. Don’t take your eye off our young’ans.

    Ben… way to show your new community what your made of. FYI, like Zach, Karen and others, CFW holds claim to you for at least two after your departure from ILM. Ha.

    Meagan… pound per pound the strongest female I know. It takes courage to step into the same arena knowing her competition, on average, carry 40 more lbs of muscle. Stay the course, one day CrossFit comps will have weight classes.

    Our athletes rank CrossFit Wilmington in the top at the competitions we attend gaining and maintaining our reputation of “making monsters”.

    Pete – Thinking is an advanced skill not taught in our basic courses.

  4. Meagan says:

    Yesterday was such a blast. Watching CFW show up! Daniel rocked a 275 ohs, john z, rocked the final wod and that water.boy run, cody freaking blasted everyone on the box jump/rowing workout, patrick running the burpee wod with ease, joe making the weighted vest workout look easy, nick smiling even through the toughest wods, ben rocking his muscle ups in that final workout….last but definitely not least my hero amanda. She flew through every workout giving each one everything she had. Making it to the finals in every competition she has done this year. She is my inspiration and I make sure to brag about her every chance I get.
    Thanks to everyone who pushed me and encouraged me. I had a blast….up until the water jug run. if you see me at the gym and my head looks off centered….its from that damn jug…hah

    Thank you for the words of encouragement and the compliments t and joe…see you all in the box soon!

  5. Amanda W says:

    Thanks to all. There were 4 events for all competitors yesterday, which is a lot of volume. Not to sound redundant, but cfw’s performance and attitude was plain inspiring. Meagan, for the second time this competition season, brought me to tears with her determination. That girl’s heart remains unmatched! And the guys – wow. They all ran through the workouts with such grace. It’s almost elegant to see the muscle up done so effortlessly. John Z showed true grit in that final for sure. And speaking of the muscle up….
    The last wod had them for the women as well. Having worked on them all of 2 times prior, needless to say I was ill prepared. All the guys gave me pieces of advice, but Nick – thank you for your patience and persistence. The guys were unrelenting in their encouragement. You had no choice but to truck along. I love that no one will let you slack off. Even though your mind wants to, your will won’t let you.
    I think the real beauty of these events is that everyone walks away with something to feel good about and something to improve on. Keep up the good work all!

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