Engine
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$30 per month
Description
The CFV Engine program is designed to build your aerobic capacity (engine) by performing longer, less intense, sustainable workouts. By building a stronger aerobic system, athletes will receive the following benefits:
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- * Increase performance in longer workouts
- * Improved body composition
- * Improved recovery between sets and workouts
- * Increased lactate threshold
- * Better understanding of pacing
- * Improved cardiovascular health and function
If you experience any of the following during a longer, CrossFit workout, then this program is for you:
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- * Gasping for air and having a hard time breathing (running out of gas during a workout)
- * Long breaks between reps/sets
- * Pace slows down significantly after the 6-10-minute mark in a longer workout
Additional Information:
- * This program is intended to supplement the daily Virtus programming
- * 3 workouts will be released a week on Beyond the Whiteboard (BTWB)
- * Cody Gros will be available once a week in either the Gonzales or Prairieville box to work with athletes
- * At the start of the program, baseline workouts will be programmed to provide an insight to the athlete’s current level and to provide a measurement for when we retest throughout the year.
- * Workouts will consist of monostructural training:
- – Rowing
- – Bike
- – Ski Erg
- – Running
Example Programming
Example 1
5 rounds:
400 meters at moderate pace
100 meters at easy pace
200 meters at fast or 2K pace
100 meters at easy pace
100 meters sprint
Rest 2:00Pacing:
Fast Pace = 2k Split Pace
Moderate Pace = 2k Split Pace + 8-10 seconds
Easy Pace = recovery pace/conversational
Sprint Pace = all out, max effortExample 2
15 Rounds:
Assault Bike: 30 Seconds
Rest 30 SecondsExample 3
2 rounds:
600-meter run at 1 Mile Pace + 8 seconds
100-meter recovery jog
400-meter run at 1 Mile Pace + 4 seconds
100-meter recovery jog
200-meter run at 1-mile pace
100-meter recovery jog