CrossFit Innovate Endurance was created with the belief that you want to take the time to learn the CrossFit sport and would like to see more progress in your workouts. These workouts are to be used with the daily CrossFit Innovate WOD (workout of the day). These can be completed at our open gym time or at home. Follow the directions as indicated on each day’s endurance WOD. Below is a “Workout Legend“ to help you with abbreviations and definitions. If you aren’t recovering and hitting times that you should hit, take a day or two off… Recovery is why you get better, not more training! If you are training 4-6 times per week with our main WOD you should mix in one sport of endurance 2-3 times per week. Endurance WOD’s will be your choice of a RUN, ROW, SWIM, or BIKE.

= Time Trial, All out Effort

= Reduced but consistent pace for Time or Distance. 100% is all out effort, 90% is a 10% pulled back effort. Use range between 85% and 95%.

= Miles

= yards

= Meters or yards

= 10 second rest

= 90 second rest

= 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

= Short Course (<2hrs)

= Long Course (2-3hrs)

= Ultra Distance (>3hrs)

= To be done at end of workout. If you foul more than once, you get 2 min. recovery before you need to start new foul(s).

= Concept 2 Rower