44 Competitor June 2011

For 50 years, the world’s best runners have

adhered to the Arthur Lydiard doctrine: the

importance of a high-mileage base. Now, a

skateboarding powerlifter turned endurance

athlete is trashing tradition, claiming high-

intensity, low-volume training is better.

Runners have called Brian MacKenzie the

antichrist. But could he be right?

BY T.J. MURPHY | PHOTOS BY CHRIS BISHOW

www.downmagaz.com

competitor.com 45

“Brian is out to an-swer the question, ‘How do we build athletes so

they can run forever?’”

46 Competitor June 2011

CFE Road Test: Curious about how Crossfit Endurance works?

So was Competitor editorial director T.J. Murphy, who is currently training and racing under MacKenzie’s

guidance. Follow his 2011 season at Competitor.com/burningrunner to see if he makes any breakthroughs.

Interested in trying Crossfit? Check out this month’s Blueprint on page 48 to get started.

www.downmagaz.com

competitor.com 47

A six-week plan to make you a stronger, more injury-proof runner. By T.J. Murphy | Photos by Robert Murphy

48 Competitor June 2011

www.downmagaz.com

CROSSFIT ENDURANCE: A high-intensity, low-volume strength

and stamina approach to distance

running and triathlon

IS CFE FOR YOU?

STARTING A CFE PROGRAM

JOINING A CROSSFIT GYM: Why you shouldn’t be freaked out by

what you see on the Internet Check your ego at

the door. If you

don’t you’ll be

humbled quickly.

Always ask

questions and

never be afraid

to seek help. One

of the great things

about Crossfit is that

everyone is helpful and

encouraging.

Technique is

priority No. 1. Start

light and focus

on good technique,

especially when lifting

weights or performing

unfamiliar movements.

Pay attention to

your nutrition and

supplementation.

It will help you gain

the maximum benefit

from your training and

develop a foundation of

health and wellness.

Listen to your

body. Rest and

recovery is

the key to improved

performance, not doing

more.

—Richard Airey, marathon runner and Crossfit Endurance

coach in Encinitas, Calif.

First Day at a Crossfit Gym? Keep These Tips in Mind

competitor.com 49

NTL: No time limit.

For time: Use a stop-watch to time how long it takes you to complete the workout. Log this in a notebook so you can

track your progress over the long term. Timing your workouts is a way to add a dose of competitive energy to your training and make a game of it.

AMRAP: As many rounds as possible. Do as many rounds of the circuit as possible in the time allotted.

Rounds: Crossfi t workouts of the day (WODs) are often performed as short circuits of exercise combi-nations. Unless otherwise specifi ed, the only rest between reps and sets is

the time to move from one exercise to the next.

The exercises: Go to Competitor.com/Crossfi tEndurance for video descrip-tions of all the exercises.

On one minute, 30 seconds, etc: With your stopwatch ticking, begin each round of the interval workout on the specifi ed time.

DEFINITIONS:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

3 rounds NTL: 5 pull-ups, 10 push-ups, 20 sit-ups

Running:10x50m. Walk back after each repetition for recovery

3 rounds NTL: 5 pull-ups, 10 push-ups, 15 lunges, 20 sit-ups

Running: 10x100m Walk back after each repeti-tion for recovery

5 rounds NTL: 5 pull-ups, 10 push-ups, 20 sit-ups

4 rounds FT: 5 pull-ups, 15 lunges, 20 sit-ups

Running:15x50mWalk back after each repetition for recovery

4 rounds FT: 5 pull-ups, 10 push-ups, 15 squats, 20 sit-ups

Running: 15x100mWalk back after each repetition for recovery

5 rounds FT: 5 pull-ups/supine rows, 10 push-ups, 15 lunges, 20 sit-ups

10 minutes AMRAP: 5 pull-ups, 10 push-ups, 15 squats, 20 sit-ups

Running: 20x50mWalk back after each repetition for recovery

1 round FT: 25 pull-ups/supine rows, 50 push-ups, 75 lunges, 100 sit-ups. 2 min of hollow rock work total

Running: 20x100mWalk back after each repetition for recovery

5 rounds FT: 5 pull-ups/supine rows, 10 push-ups, 15 squats, 20 sit-ups. 2 min of hollow rocks total

1 round FT: 25 pull-ups, 50 push-ups, 75 lunges, 100 sit-ups

Running: 10x100m on 1 minute

10 rounds NTL: 5 pull-ups, 10 push-ups, 15 squats, 20 sit-ups

Running: 20x50m on :30

10 minutes AMRAP: 5 pull-ups, 10 push-ups,15 squats

1 round FT: 35 pull-ups, 65 push-ups, 90 lunges, 115 sit-ups for time

Running: 8 minutes of 100m on :45

15 minutes AMRAP: 5 pull-ups/supine rows, 10 push-ups, 15 squats, 20 sit-ups

Running: 10 minutes of 50m on :20 to :30

5 rounds FT: 5 pull-ups, 10 push-ups, 15 lunges, 20 sit-ups

Running: 4x200m on 2 minutes

1 round FT: 50 pull-ups, 75 push-ups, 100 squats, 125 sit-ups

Running: 8 minutes of 100m on :45; rest 4 minutes, then 4 more minutes of 100m on :45

3 to 4 rounds NFT: 25 pull-ups/supine rows, 25 push-ups, 25 lunges, 25 sit-ups

Running: 5 minutes of 50m on :15 - :20

20-min AMRAP: 5 pull-ups, 10 push-ups, 15 squats

Running: 6x200m on 2 minutes

50 Competitor June 2011

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RDO MAKE MIDLINE STABI-LIZATION A HABIT. Keeping your

core muscle groups engaged when you

do your strength work will help protect

you from injury and improve your posture

and power as a runner. “Staying tight

is one of the most primal and natural

things we do,” MacKenzie says. “Loose

and relaxed does not yield efficient

movement; being tight forces things

to work from core to extremity the way

nature intended.”

RDO SEEK OUT INSTRUCTION. Don’t take it for granted that you know

how to execute a perfect push-up. The

details matter. A properly performed

push-up doesn’t just work your arms,

chest and shoulders, but doubles as

a great core strength exercise. From

pull-ups to the more advanced lifts a

Crossfitter learns, mastering technique

is crucial.

RDO SCALE THE EXERCISES TO YOUR ABILITY. Anchor a stretch

band from the pull-up bar to a foot stool

to assist with completing pull-ups, if

necessary.

RDON’T SACRIFICE TECH-NIQUE FOR INTENSITY. Because

many of the workouts are timed and

you’re racing the clock, it can be tempt-

ing to slack off on proper technique to

go faster. This is a common mistake and

can lead to injury. Discipline yourself to

adhere to good form throughout.

RDON’T FAIL TO DO A GOOD WARM-UP. The high-intensity nature

of Crossfit requires that you knock out

a good, full-body warm-up to get the

muscles loose and ready. Failure to do so

can leave you open to injury.

RDON’T TRAIN ALONE IF YOU DON’T HAVE TO. The high-intensity

nature of Crossfit can be tough to carry

out solo. Find a training partner or join a

Crossfit gym and the quality and consis-

tency of your efforts will improve.

competitor.com 51

The ListMacKenzie advises

mastering the fol-

lowing gymnastic

moves before you

take on weight

lifting exercises.

For video demon-

strations of these

exercises, go to

Competitor.com/

CrossfitEndurance.

Air squat Pull-up Push-up Dip Handstand push-up Rope climb Muscle-up Press to handstand Back extension Sit-up Jumps Lunge

Once you have mas-

tered the core body

weight exercises,

it’s time to develop

your weight-train-

ing technique:

Deadlifts Cleans Presses Snatch Clean and jerk Kettlebell swing Stones Tire flips

There is no doubt that

cross-training while

training for a half-

marathon to stretch

and strengthen core

muscles, hip fl exors,

hamstrings, quads and

calves can help prevent injury.

It’s important to consider that many

Crossfi t Endurance programs use the

same exercises for athletes of all sizes,

shapes and ages and simply adjust

the amount of repetitions and weight

used based on the athlete’s level of

conditioning. Classes can be large and

instructors aren’t always able to help

each individual maintain proper form. We

all have unique metabolic, fl exibility and

strength profi les, which is why I recom-

mend fi nding a small class where an

instructor can individualize your instruc-

tion and ensure that you maintain

proper form. This will lesson your

likelihood of getting injured. Don’t

try to do too much too soon. Flex-

ibility and strength come slowly, so

take the time to do it right. If you

do get injured, don’t work through

your injury without fi rst talking to

your doctor.

Dr. Lewis G. Maharam is medical director

of Competitor Group’s Rock ‘n’ Roll Marathon

series throughout the country and The Leu-

kemia & Lymphoma Society’s Team in Training

program. You can fi nd him on his Facebook

page: Running Doc, or by e-mailing him at

Runningdoc@competitor.com.

You can now order Running Doc’s new book:

“Running Doc’s Guide to Healthy Running” at

Barnes and Noble, Borders and Amazon.com.

By Lewis G. Maharam, MD, FACSM

ASK RUNNING DOC

-

Imagine a high-cadence

cyclist who is turning the

cranks at over 90rpm. Run

like you’re running on hot

coals: By using quick feet

you can reduce the amount

of time spent in contact

with the ground, beyond the

general center of mass.

Imagine you’re

scraping your feet on the

carpet when you run rather

than relying on a heavy

push-off. This will help you

engage your hamstring and

glute muscles and transi-

tion the stress away from

your knees.

Good

posture is essential to

injury-free running. You

don’t want to break at the

hips. You’ll have more power

to access by keeping a

stable midline and leading

with your belly button.

Have

a coach or friend videotape

you running so you have a

real idea of how you move.

Consider learning Pose

Technique running drills,

too. By routinely video

taping yourself running

you’ll be able to track your

progress.

Richard Airey is a certified Crossfit Endurance coach in Encinitas, Calif., and teaches running technique at Crossfit Endurance certification clinics.

52 Competitor June 2011

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