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Old 10-13-2013, 07:25 AM   #1
Alex Novak
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How to build "engine" for crossfit?

How to build "engine" for crossfitt through mainly rowing and running?
Should i do stuff like 30sec work/rest or more like longer efforts(10+ minutes) at constant hearthrate?

Thanks for help
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Old 10-13-2013, 09:20 AM   #2
Brendan McNamar
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Re: How to build "engine" for crossfit?

You can't do it mainly though running and rowing.

If you ever want to see something funny take a very in shape runner and make them Rx Karen. The addition of weight changes everything.

The engine you desire has multiple components.

1. Cardiovascular/respiratory endurance - The ability of body systems to
gather, process, and deliver oxygen.

2. Stamina -
The ability of body systems to process, deliver, store, and utilize energy.

3. Strength -
The ability of a muscular unit, or combination of muscular units, to apply force.

5. Power -The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed -
The ability to minimize the time cycle of a repeated movement.

Your running and rowing plan will not develop the localized stamina, strength, power and speed that makes up a strong CrossFit engine.

Want to build a CrossFit engine. Do CrossFit.

The flip side can be true. Someone who has become very good at short and fast can benefit from more longer mono-structural work like running and rowing to improve recovery (how fast the heart rate drops) and to increase the ability to go long.
Nomadic CrossFit Coach
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