Tips for Improving ENDURANCE for CrossFit | EP. 168

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[@Markythrills]

Best crossfit content for competitors and I’ve been listening to CPT since the shrugged days.

[@CTPCAM]

your poor ears! thank you.

[@christianvegafit]

TTT always bringing the fucking heat!!!!

[@monofame]

Yeah so nice!

[@jordanvance1731]

Dope

[@jacobellis9419]

Thanks for this! Another question I had was, are there certain time domains that we should focus on to improve endurance? What time domains is the juice worth the squeeze? I am a very much power athlete High School football background.

[@jacobellis9419]

As a fun fact, I can do an endurance movement like burpees with a strength movement like cleans very very efficiently, but once it's no longer a couplet or the barbell is removed, I quickly deteriorate after 5 minutes or so

[@kyleruth5145]

​@@jacobellis9419 Sounds like you're struggling more with the "stamina" aspect that we touched on briefly. When the movements are structured in a couplet, each muscle group gets "rest" (relative term!) while you perform the other movement. So it seems from this comment that you would benefit more from focusing on building muscular endurance (or stamina as CF defines it), rather than building your cardiovascular fitness. I'd suggest doing that with what I call "density" progressions. Rather than alternating b/t movements - focus on progressing the density of SINGLE movements in training. Example: Week-1 EMOM x 10 10 Bar Facing Burpees Week-2 EMOM x 10 12 Bar Facing Burpees Week-3 EMOM x 10 14 Bar Facing Burpees ... continue that pattern until you fail... then test a 5min AMRAP of Burpees (or longer time domain if you need). This will help to build the weak link in the chain for that movement. ALSO note that the same structure can be used for barbell movements, not just bodyweight, though you would need to adjust the rep ranges.

[@jacobellis9419]

@@kyleruth5145 thank you, extremely helpful!

[@steveherman9419]

A strength question (sorry it's on the endurance vid). What if you have a strength deficit in just one or two areas? I can see that being important to fix for a competitive athlete, but what about a general population person that just wants to be healthy? For example a person that can back squat 95% of their deadlift because they back squat with a very upright torso and they trained for years doing deadlifts with a squat clean style set up (ass lower to the ground). I'm a very quad dominant "athlete" (I use that term loosely). I'm also sneaking up on 50 years old. If my right leg was significantly stronger than my left leg it's common advice to work on single leg exercises to help the imbalance. But you never really hear about an imbalance between the back of your leg and the front of your leg for example.

[@kyleruth5145]

We talked about this in a previous strength podcast with Brannen, Max and myself - but if you’re general pop and not a competitive athlete, there is no strength level that you “should” be at. That changes if you have a competitive goal that has clear strength demands…but if you’re just training for health and personal enjoyment there is no reason to worry about how strong you NEED to be…because that metric doesn’t exist. To the second part of your question, we actually discussed strength ratios in-depth when we were creating the TTT strength course. A lot of the debate revolved around whether or not we should even include them since none of us actively use them to guide the strength programs for our athletes. We finally decided that it was worth including simply because as you pointed out there is value in seeing potential deficits between limbs and between body segments. With that said, if you’re general pop, or training gen pop clients there is no reason you should strive for ideal ratios because there is no good evidence that they decrease injury risk or improve health markers. They are for the most part, just a set of ratios for us to understand more about our clients or ourselves… not ideals for us to train toward.

[@lynnnjerik]

Hi guys could you please separate pacing and endurance capacity. e.g for quarters 24.1 I was consistent at 9 snatch 14 cal row 18 stepups & +2 every round. Even though I was pretty consistent those aren’t #s to write home about. So what should I be working on exactly, capacity?

[@kyleruth5145]

Sounds like you paced really well -- you'd probably fall into the category of needing to build endurance. The next thing I would suggest would be to focus on building some base endurance (given where we are at in the "season") and layering in some sport-specific sessions. One of my favorite training structures for the simple CF movements to complete 1min AMRAP's of 3-4 movements with 1min rest b/t sets. Similar to a fight gone bad structure. Example: 4-5x sets 1min DU's 1min Row 1min WB 1min Burpees to 6" touch 1min Rest This lets us get exposure to the movements you'll likely see in the sport while being able to easily control reps and progression.

[@lynnnjerik]

@@kyleruth5145 thanks so much Kyle. Guess I'll be doing a whole lot of Fight Gone Bad.....

[@kyleruth5145]

@@lynnnjerik don’t neglect the base work though! Necessary but not sufficient.

[@emmahyatt8578]

So to get better at CrossFit, do CrossFit? Why does this shit feel so hard 😅

[@followingnazarene]

38:22 geeeze Luiiiizzzeee! Somebody stop these childish knuckles.

[@VorayaMusic]