ABOUT

We are a community of athletes and friends driven by Results not only in body composition but improving cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. The CrossFit approach is consistent with what is practiced in elite training programs associated with major university athletic teams and professional sports. The model we offer allows for wide variance of mode, exercise, metabolic pathway, rest, intensity, sets, reps, etc.The workouts are composed of three distinct modalities: metabolic conditioning, gymnastics, and weightlifting.

Who has benefited from CrossFit?
Professional to elite athletes, to sedentary, overweight, and elderly individuals. Athletes include: Pro-football players, cyclists, triathletes, prize-fighters, skiers, tennis players, and others competing at their highest levels.

If you're ready to look good, feel good, and exercise in a positive, friendly, family oriented environment ,then South Florida CrossFit is for YOU!

We look forward to working with you and always remember: life is a series of memorable experiences, never get frustrated, and enjoy the CrossFit journey, "Bring it" everyday and always "Finish Strong"!

Secondly we would like to explain what our CrossFit Endurance program is:
An increasing amount of research is being done which shows that training Long Slow Distance (LSD) over long periods of time does NOT make you faster. Olympic caliber performers, and even many competitive high school and college athletes, rely less on clocking obscene amounts of mileage and more on fast, harsh, varied interval training. The facts are, you receive little added benefit to your Cardio-Respiratory Endurance from running more than 10 kilometers or while running more than 13.1 miles which will actually negatively impact your training. Overemphasizing "training long" (oxidative) simply beats your body up without adequately allowing you to recover.

A new approach to endurance methodology has been gaining ground in the last year. Anaerobic Endurance is a program based on biomechanics, efficient movement, and variation in metabolic conditioning. It operates on the belief that endurance sports involve technique-driven skills which are learned and performed under intense duress and then applied over longer outputs–perform right, perform faster, perform longer. The beauty of this methodology: train less, go faster.

How does it work?
You engage in a functional fitness program, like CrossFit (See above), 4 to 6 times per week which builds a functional strength foundation through mid-line, core, and trunk development. CrossFit also has the added benefit of training the three metabolic pathways (specifically, the phosphogen and glycolitic) often under-emphasized in traditional endurance programs. All of this translates into better endurance performance by providing strength, power, and balance to more efficiently engage in long, intense exertion.

In addition to CrossFit, you then supplement your specific endurance sport 2 to 3 times a week with an emphasis on technique and speed training. You will achieve a greater level of overall fitness and still make staggering endurance performance gains, all while training less and losing less muscle, speed, and strength which is typically associated with an endurance athlete.

Athletes who combine a functional fitness program and Anaerobic Endurance are reducing their sport-specific training time to less than 10 hours per week during peak training weeks. More importantly, they are consistently setting Personal Records. This is performance training with performance Results!

At South Florida CrossFit Endurance, our philosophy is, "learn the skill of your sport." If you are not willing to dedicate the time and effort necessary for learning said skills then find another program or find another sport. Our workouts are designed to be supplemented with a functional fitness program like CrossFit; either the CrossFit Main Site WOD, our affiliate workouts, or a workout of your own devising. If you are creating your own workout, be aware that nothing will set you back faster, in terms of skills and conditioning, than poor programming. Follow the directions for each workout, and if you are not hitting the times that you should, take a rest day, or two!

Remember, without recovery, there can be no improvement!

So just how do you mix South Florida CrossFit Endurance and a functional fitness program? With progression! You'll need to do CrossFit four to six days per week. We recommend a 3 day on 1 day off approach. Then add an endurance WOD by choosing one sport (per day). Single-sport athletes will only complete two or three Endurance workouts per week; multi-sport athletes will complete no more than two endurance WOD workouts per sport, per week. PERIOD! Deviate and you are not following the program correctly. A training cycle will typically consist of one interval workout, one tempo/stamina workout, and then another interval workout. The cycle should be spaced throughout the week. Yes we know this is contrary to what everyone else is telling you... We aren't everyone!