CrossFit continues to grow in popularity—you probably have some friends who swear by it. While you may not think CrossFit can benefit you as a runner, Brian MacKenzie, a power lifter turned ultraendurance athlete based in southern California, would beg to differ.
It’s not all about crazy lifting moves you couldn’t fathom performing. In fact, MacKenzie developed CrossFit Endurance, a training program that has cross-over appeal for endurance athletes to make them faster and stronger overall. (Read more about the benefits of the program here.)
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By mixing and matching three to four of the following CrossFit moves into your training routine—even just once a week—with the high-intensity intervals and endurance runs prescribed, and you’ll benefit as a runner. (Click through the slideshow above to see the full workout.)
Deadlifts
Targets: Glutes, hamstrings, hips, quadriceps, back
Purpose: Strengthens your posterior chain—the stride-driving muscles in your hamstrings and glutes
Stand with feet beneath a barbell, shins almost touching the bar, feet under hips. Keeping back straight and chest up, sit back into hips and grip the bar. Take a deep breath in and hold it as you push hips forward, keep arms straight, and lift the bar so it travels a vertical path along your body. Do one set of five to 10 reps.
Build on it: Increase weight over time until you reach a max weight you can lift two or three times for one set. Progress to three sets, aiming for five reps, three reps, then one rep of max.
Butterfly Situps
Targets: Abdominals
Purpose: Challenges abs through a full range of motion
Sit on the floor, knees bent with soles of feet together and toes touching baseboard of a wall. Place a folded towel on the floor behind you, positioned under your lumbar spine when you lie back. Extend arms straight so fingertips touch the wall and, keeping your back straight, lie back until your shoulder blades touch the ground. Sit back up immediately and touch your fingertips to the wall. Repeat 10 to 20 times.
Build on it: Aim for 50.
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Jump Rope
Targets: Cardiovascular system, calves, hamstrings, glutes, quads
Purpose: Builds speed, agility, coordination, balance, and endurance
Jump rope—keep your head up, eyes forward, elbows close to the body, and let your wrists drive the rope around. Jump just high enough to allow the rope to pass under your feet. Land softly on the balls of your feet.
Build on it: Swing the rope a little faster for a “double-under” so it passes under your feet two times per jump. Aim to do 20 jumps without getting tangled. Work up to two minutes.
Squats
Targets: Quadriceps, glutes, hamstrings, core
Purpose: Builds full-body strength
Stand with feet shoulder-width apart, arms at sides. Keeping your back straight, extend your arms for balance and bend your knees until your thighs are parallel to the ground (don't let your knees travel too far forward). Press into your heels and return to the starting position.
Build on it: Work up to 50. Add weight with dumbbells or a barbell.
L-Sit
Targets: Abs and hip flexors
Purpose: Increases core strength
Sit on floor between two raised platforms; keep legs straight and together. Place a hand on top of each platform. Extend arms and lift body off the floor while bringing knees toward chest. Hold for 10 seconds.
Build on it: Work up to 30 seconds. As you get stronger, extend one leg. Hold for 15 seconds, then switch legs. Graduate to holding position with both legs straight.
Kettlebell Swings
Targets: Hamstrings, glutes, core, back, shoulders
Purpose: Hits nearly every muscle, sends your heart rate soaring, and builds flexibility, endurance, and strength
Hold a kettlebell with both hands, arms straight, feet 30 inches apart. With back straight and a slight bend in knees, press hips back and swing the kettlebell between legs and behind hips. Stand up and use hips to drive kettlebell forward and swing the weight over your head. Do 10 to 15.
Build on it: Work up to 50.
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Box Jumps
Targets: Quads, hamstrings, glutes
Purpose: Increases explosive strength and stamina
Stand in front of a stable platform about 12 to 18 inches high. Push hips back while swinging your arms back. In one explosive move, swing your arms forward, spring up, and land on the box with soft knees. Hop down. Repeat up to 10 times.
Build on it: Work up to 50 and/or increase platform height.
Kipping Pull-Ups
Targets: Core, back, chest, shoulders, biceps
Purpose: Turns pull-ups into a full-body, functional exercise
Consider the Kipping Pull-Up to be your aspirational CrossFit exercise—it's a challenging move that takes time and practice to master (and bestows significant bragging rights once you do). Hang from a chin-up bar with your hands about shoulder-width apart, using an overhand grip with your palms facing out. Snap your hips to start swinging your body. When you have enough momentum, bend your knees and pull your torso up until your chin clears the bar. Continue in a fluid manner. Do as many as you can.
Build on it: Every week add one rep. Or two to four if you've finally nailed it.RUN IT
High-intensity, short-interval runs build your top-end tolerance, while longer tempo runs and time trials improve aerobic endurance. Perform these workouts at the fastest pace you can sustain for the given effort.
High-Intensity Intervals
1. Warm up, then do 8 x 200-meter intervals. Rest (no walking or jogging) 1:30 between each. Maintain pace for each repeat within 3 to 5 seconds. Work up to 5 x 800.
2. Warm up, then run 1:30 hard followed by 1 minute easy. Repeat 6 to 8 times.
3. Warm up, then run 1 mile hard. Rest for 5 minutes, then perform 2 to 4 x 600 meters with 1:30 rest between repeats. Run each 600 within 2 to 3 seconds of each other.
4. Warm up, then run 1 minute hard. Rest for 1 minute. Run 2 minutes hard, then rest for 2 minutes. Repeat until you're running hard for 5 minutes.
Endurance Runs
1. Warm up with a half-mile easy jog. Then perform a 5K time trial (covering the distance as fast as you can). Cool down with a half-mile jog.
2. Run a 15K time trial (note: do not run longer than 90 minutes). Begin and end with a half-mile jog.
3. Do 3 x 1 miles with 5 to 10 minutes walking recovery. Keep effort times within 10 to 15 seconds.
4. Run a five-mile time trial. Rest 5 minutes. Do 2 x 1 mile at 5K time trial pace with 2 minutes rest.
