Tuesday, September 15, 2009


Workout of the Day

Front squat 3-3-3-3-3 reps

Post loads to comments.

Check out the details of the CrossFit Running and Endurance Certification we are hosting Nov 7-8.


Running and Endurance Certification

The Specialty Certification will be presented by Brian MacKenzie and Carl
What's your Helen time? It could be better in a weekend by improving your
running efficiency. Maybe you want to improve your 5k, 1 mile, or 400m
times? Or your marathon!

Learn that running is a technical skill, how to apply it and get faster and
more efficient with CrossFit. Learn how CrossFit can make endurance athletes
better at their sport. You will run less than 2.5 miles and spend 2 full
days with Coach Brian MacKenzie and Coach Carl Borg learning the
fundamentals of run technique and CrossFit Endurance.

Brian Mackenzie is an expert in strength and conditioning for endurance
athletes, and running mechanics. He is the creator of CrossFit Endurance, coaches and trains in Newport Beach, CA, and has
taught running as a skill for the last decade. He has competed in, and
completed, several endurance events on minimal oxidative training and
CrossFit, including 100 mile runs while still CrossFitting.

Carl Borg is an expert in strength and conditioning for endurance
athletes. He has extensive experience in programming and turning the
mediocre performer into a great athlete. He has had played a pivotal
role in developing the CrossFit Endurance program. Carl was a
competitive expert class cross country mountain bike racer along with
a short course triathlete and now, an ultramarathon runner. He
incorporated CrossFit and CFE into all of his training which lead him
to completing the Angeles Crest 100 mile endurance run on an average
of 6 total training hours a week.

Frequently Asked Questions

#1: Do I need to be affiliated with CrossFit to attend this certification?
No, this course is open to anyone interested in learning how to become
a more efficient runner, and learn how to implement CrossFit and
endurance training into a successful program.

#2: As a CrossFitter, how will this course benefit me?
Effectively teach endurance athletes how to train with better form, and
less, more effective training that will enhance your CrossFit

#3: Is there a running test?
Yes! It is a lab experience and you will be required to correct someone's form.

#4: Is there a written test?
Yes, there is a written test that each participant must pass in order
to receive a completion of Level 1 CrossFit Running & Endurance
Certification. If you do not pass, then you will have 30 days to re
take written exam and get it back to us. If you do not pass you will be
given an attendance certificate.

#5: What course materials, if any, come with this certification?
You will receive a layout of each presentation that will all you
effectively use drills, exercises, and intervals to build an endurance
program. You will be required to take notes.

#6: What is the sequence of events for this weekend?
Saturday (9am – 4pm)

  • 9:00-9:20: Participant & Staff Introductions
  • 9:20-10:00: Initial Running Test w/ video taping (4 x 400 @ 4:00min interval) Stagger starts to be able to video.
  • 10:00-10:15: Break
  • 10:15-11:30: Lecture: Efficient running form and technique explained.
  • 11:30-12:30: Basic Drills & Skills
  • 12:30-1:30: Lunch
  • 1:30-2:15: Video Review
  • 2:15-3:15: Lectures: Training the Endurance athlete.
  • 3:15-4:00: Basic drill review
  • WOD!
  • Sat Evening Social event( Affiliates option)

Sunday (9am – 3:30pm)

  • 9:00-9:45: Lecture: Running Injuries & Prevention
  • 9:45-10:30: Myofascial release demo, stretching and injury prevention exercises.
  • 10:30-10:45: Break
  • 10:45-11:15: Lecture: Nutrition
  • 11:15-12:15: Lecture: Programming the Endurance athlete
  • 12:15-1:15: Intermediate Drills, Cadence training with tempo devises & 4×200 for Video.
  • 1:15-2:15: Lunch
  • 1:15: (Tests due by the end of lunch)
  • 2:15-3:30: Video Review, Wrap up & certifications awarded.

#7: What are the course requirements?
The requirements for this course are stringent, primarily for your protection and the safety of those you train. They are:

  • Attendance 100%
  • Participation 100%
  • Pass all skills on Performance Test
    • Due to the importance of the material presented in this course, there will be no exceptions to the above criteria.
    • If, for any reason, you do not fulfill all the above requirements, you
      will be permitted to attend another course of the same level for
      completion. All required criteria must be met before Instructor
      Certificates are issued. Otherwise a certificate of attendance will be

#8: What happens if I fail the corrections and intervals prescription tests?
The student is graded on a pass/fail basis on his or her ability to
properly correct someone's form and appropriate intervals. This
evaluation is conducted on the last day of the course. Students will
test as a group and will perform the exercises called out by the
If a student fails to correct someone to standard, the instructor will
note it and continue the evaluation. At the end of the evaluation, the
student will be informed on which correction(s) failed to meet the
standard, will be given remedial training, and an opportunity to
retest. The retest consists of only the corrections and exercises that
were identified, not the entire list of corrections and exercises.
If the student corrects the technical deficiencies, then he/she will
receive a passing score. If he/she fails to meet requirement he/she
will be required to send in video of the corrected deficiencies.

#9: What happens if I fail to meet the standard during the retest?
You will be required to submit a videotape of yourself correctly
demonstrating the identified techniques within two months after the
date of your certification. Upon review of the video, the Chief
Instructors will either issue your Instructor Certification or suggest
that you to retake the course.

#10: When will I receive my certificate?
You will receive your certificate at the completion of the seminar, or once both tests are passed.

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Showing 8 comments
  • Bethanie

    Annie yesterday 7:47.
    Anyone want to hang out with George this weekend?

  • VAS

    It’s a real shame you don’t have a time machine, Kulsoom.

  • Leah

    I can watch him this weekend…

  • Jeff

    FS 5×3: 52kg-61-66-70-75(2)
    Failed on the last rep, but 75 was the old 1RM. I’ll take it.

  • VAS

    Nice job Jeff.

  • Madison Brooks

    Because of work schedule, I decided to do this at the school weight room instead of coming in to the box.
    3-3-3-3-3 Front Squat

  • kba_cfatl

    Yes, I could go back and redo my workouts

  • kba_cfatl

    Diane as Rx
    Last time was 5/6/09 as Rx 30:43, 7:25 PR

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