Fresno Endurance at FTF Fitness

Some changes to the Endurance website.

Hello all! 

 

I am sure you have been playing with the website... as have I.  I have decided to look into other options for the WOD page.  Here's the deal.  I have decided to password protect the WOD page rather than having a "member login" for now.  i am having some issues with the subscriptions via sentry login.  So now, you have a few options for our services: 

ALL PROGRAMS include monthly access to the WOD page as well

Introductory Running Efficiency course

$100 

This course is designed to help anyone and everyone improve the efficiency of their running and reduce the risk of injury due to running.  The course is approximately 4-6 weeks long.  Students will meet with the coach at least once per week at a designated location to work on skills and drills to introduce efficient running form.  We will work through skills and drills for roughly 20 minutes each session, complete a workout and then discuss some topic as it relates to endurance.  These classes start at the beginning of the month every month.   Look for dates to be posted on the Fresno Endurance upcoming events page.

Please remember members enrolled in this program are still able to attend Fresno Endurance classes normally scheduled as well

 

Fresno Endurance Team Coaching and workouts

$50/month

These workouts will be scheduled a few times a week and include continued coaching on running efficiency and mechanics. Our workouts will not be limited to running however and may include swimming, kayaking, cycling, Hill repeats, a CrossFit workout here and there.  This program is designed for ANY athlete who wants to improve their WOD times, or any other event time.  The classes will begin with a dynamic warm-up session, then review some skills and drills, followed by a workout.  The coaching in these sessions is crucial to the session so please arrive on time.

 

On-Line Endurance Coaching or Event Program Design-

($50/month)

This is designed for those who live... well, outside of the "trainable" area within the city of Fresno/Clovis or those who can not make at least one coaching session per week.  The benefit of our on-line coaching program is being able to have someone write your programs for you and having you held accountable to your workout schedule.  Our coach is more than happy to use skype, email, phone, text message, heck, even a sky writing message if need be to keep you motivated and going.  Programs are sent out on a weekly basis due to the nature of the programming and a minimum of one phone/skype conversation per week is required to check in and discuss the previous week of training.   This is an awesome option for those also who don't have time to come out to the weekly workouts at FTF and may still want to train for an event

WOD ACCESS ONLY- $10 per month

Once Membership is paid, you will have full Access the WOD page and the information and programming within.  This is a password protected page for the reason that when you "Sign Up" for this page, I will be doing an education "session" personally on how to use the website as well as a goal assessment via skype or phone to make sure you are using the website correctly.  it will also include ONE monthly check up via phone or skype. 

 

  Look for our paypal button to be placed on the side within the next 24 hours for all of these services.

 

Thank you for supporting the Fresno Endurance team.  We look forward to your success!

Quality or Quantity? What is better for YOU?

Well, there has been a GREATdeal of discussion lately on the CrossFit Endurance site as well as other websites about what is better for you and if Long Slow Distance training is warranted at all in programming for athletes whom have an aerobic base.

 

Well let's have a discussion about quality versus quantity.  The discussion as we know from recent studies is pointing to High Intensity training in short and explosive bursts having a similar effect on the mitochondria of the cell as well as the overall aerobic effect of the training.  We have also seen research from Dr. Tabata suggestng how a four minute workout can give you similar results to time on the road.  More and more the intensity of training is becoming the most important factor in how people are performing on their long distance events.

So what is the purpose of today's discussion then?  It comes down to this.  Is it appropriate to have LSD workouts in a training regimen?

We at Fresno Endurance are seeking to find an answer through research and performance.  We are working diligently with CrossFit Endurance to create a new program for the new endurance athlete based on "longer" workouts.  What this theory is based on is helping to increase the aerobic base while utilizing intensity to help build the aerobic base.  Once we get the endurance workouts posting again, we will be utilizing this style of workout in our programming on a consistent basis.

We are great supporters of CrossFit Endurance and know the Endurance program is always growing and changing.  This is why we are performing some research on the methodology right now.  There are several clients who are working with this style of programming right now with the Fresno Endurance team and making progress.

So the question still remains, quality of training (through intensity) or quantity of training (through time)  The answer MAY be BOTH are important in different ways.

Longer workouts:

Pros-

Mentally prepares athletes for endurance events

builds aerobic base

Creates an environmant of "I can do it"

Burns fat

Improves cardiovascular function

Cons-

Time Consuming

Decreases power, speed and strength

Can cause injury due to over-training or repetitive stress injury

 

High Intensity Training:

Mentally prepares athletes for endurance events

builds aerobic base

Creates an environmant of "I can do it"

Burns fat

Improves cardiovascular function

Maintains or increases power, speed, strength

Increases efficiency of cellular function

Increases Aerobic capacity

Cons-

May need an aerobic base to perform

 

STAY TUNED FOR PART 2 tomorrow

 

 

Please be patient!! We are working hard on Fresno Endurance!!!

It has been a wild week with kayaking, kettlebells, swimming, running and biking!!!  we are working hard to get the website up and running.  We have run into some technical difficulties.  We will hopefully have all of this stuff worked out soon!!  Thank you for being patient and continuing to watch our site.  

I realize there have been a lack of posts this month.  This is due to the changing of the website.  We are organizg the website differently and trying to create our membership login as well as have a structured and organized online coaching program site to log in to for those who live out of town. 

You are all the reason we are working on this program to make it the best endurance team ever.  Please bear with us!   

We know the membership login page is still in progress.  For now, The Endurance Wods are being taught at class and emailed to our on-line coaching members.  Please see our services page for more details on how to receive or workouts! 

Thank you again for your patience!

 

Class Times for week of August 23rd

We will be meeting this week on Wednesday, Thursday and Saturday-

Wednesday we will have an evening class at around 7:30 pm at Woodward park for some hill work

Thursday will be a morning class at 6 AM at FTF

Saturday we will have a 10 AM class at FTF

We will also be doing an intro class soon.  If you are interested, please email coach kev or call him at (916) 470-3782

Looking forward to more info soon!

Changes to website in progress!!! AND class times for this week!

Please bear with me over the course of the next week or so as I am in progress of making the afore mentioned changes to the website.  I am in the process of "learning" how to do a great deal of stuff with the website.  you may have noticed a login page.  this eventually will be required to get to the endurance WOD page which I will begin to update again shortly! 

Thank you so much for your patience through this changing time!!!

Endurance Class times:

thrusday 7:15 PM.  Friday, 6 AM, Saturday 10 AM

Please see our services page for details on how to enroll in our endurance program

Fresno Endurance Training, Coaching Sessions

Alright everyone.  I know you have all been on the edge of your seats waiting to see what was happening next here at Fresno Endurance.  Heck we have been too!!  Well here is what we are looking at from here on out.

In the recent months, we have been doing training for the Trail of Two Cities marathon here in Fresno, CA.  We have had great success with our program and are looking forward to getting people results and times from the marathon in October.  We still have room in our training for more people.  If you are interested, please contact Coach Kevin Hughes at either kevin@fresnoendurance.com or you can call him on his cell phone at (916) 470-3782 (Please leave a message if he doesn't pick up, sometimes he works out)

Other than that, the new format is shaping up to be like this:

Beginning August 15th, we will be holding Endurance Classes at least 2 to 3 times per week.  This is IN ADDITION to the regular CrossFit Classes.  So this means you can join our endurance classes at any time.  Our endurance classes will not always be at FTF.  We will hold many of them offsite.  We will post the schedule bi-weekly and as part of the team you can decide to join any workout/coaching session. 

It is still required to go through the 4 week intro course we have designed to help you learn efficient running mechanics (plus the iintroductory lecture) but you can STILL attend workouts while completing this class.  But this will get you coaching several times per week. 

Please see the Fresno Endurance Services page for details on our programs.  We are also doing on-line coaching for running form, event programming (whichever event you are scheduled to do) nutritional guidance etc.  This service can be completed via skype, webinar, email, phone.  There are several methods to complete your training through our program . We look forward to your success.

BAREFOOT Running-

I JUST watched a newslcip on KMPH about barefoot running.  Please understand one of the goals of our Running mechanics course is to teach you how to RUN EFFICIENTLY and that includes the appropriate form of ... yes.. BAREFOOT running.  I run in Vibram 5 finger shoes on a daily basis now, as part of my workouts, as part of my endurance programming BUT i didn't START running this way in my five-fingers..... 

Well, here's the deal.  

1) it takes coaching to learn the mechanics of running barefoot 

2) It is a GRADUAL process.  It took me over 4 months to be comfortable running about 2 to 3 miles barefoot. 

3) DO NOT THINK just because you can run 5 miles with shoes on, you can do it barefoot.  

4) You must stretch, work on tendons and ligaments and strengthen your feet in a controlled fashion prior to continuing to run barefoot on a distance basis. 

There is research out there supporting the barefoot running.  In fact, here is an interesting blog post about running shoes: 

http://chrismcdougall.com/blog/2010/07/breaking-news-from-nike-weve-been-talking-a-lot-of-crap-and-selling-it/

Take a look and form your own opinion.  For more information on running mechanics coaching, please email me at kevin@fresnoendurance.com.  We offer training programs for marathon, triathlon, short distance events, swimming events, and pretty much ALL endurance events!!!
 

August is a whole new month!

Get Ready!  Fresno Endurance is expanding rapidly.  We are currently undergoing some construction and some changes.  We are in the process of possibly renaming our endurance program to become a more globally known entity.  We are working with athletes from all over the country and preparing them for their endurance events.  We are also excited to announce our sponsorship of "Team Firefighter", a group of firefighters who are getting together to train for endurance events.  Welcome to our team of Public Safety employees who are ready to tear it up!!.

We have not been posting workouts on our site for about a month for the main reason of the transition we are in the process of making.  We WILL be locking the workouts as soon as they are posted again and it will be open to the students of Fresno (soon to be FTF) Endurance.  This is for the simple reason of the education and background that goes into utilizing the workouts as well as the progressive nature of the workouts.  Clearly our programming can be taken and used anywhere, however the programming for the most part, while based on CFE, is not always copied from there.  We utilize their theories and their teachings for mechanics of running, and programming ideologies, but our program is for those who want to achieve best results! 

The coaching and mentoring side of our endurance program DRIVES the program.  If you are interested in having a training regimen designed for an event, please let me know at kevin@frensoendurance.com and we will discuss your goals and what options we have.  OR you can enroll in our on-line coaching program and then gain access to our programming and unlimited access to individualized programming. (again, email me for details)

Please remember the base of our programming is CrossFit Endurance methodology.  This means that you as an athlete need to be open to learning and growing as an athlete.  We are excited to help you, but understand the methodology we use takes some time to wrap your mind around.  It also takes our time and effor to create a program based on the goals you want to achieve.

We look forward to your success!!!

Thank you for your patience!

MUD RUN October 31st!!! Location: Sacramento

Anyone interested in going to this event, please email kevin@fresnoendurance.com.  I think this will be an AWESOME event and we will have a blast!!  We can carpool together either the night before and crash at folsom lake campground OR drive up that morning!!

Start Time: 8:00 AM Entry Fee: $40 - 5K, $60 - 10K Location: Folsom Lake State Recreation Area Address: 7806 Folsom-Auburn Road City: Folsom State/Terr: California Zip: 95630 Country: USA Phone: 818 707 8866 begin_of_the_skype_highlighting              818 707 8866      end_of_the_skype_highlighting x14 E-Mail: downanddirty@mesp.com

Registration Website:	www.downanddirtymudrun.com/register.cfm
Race Website:	www.downanddirtymudrun.com
Description:	Attention all recruits! Have Fun - Get Dirty!! The Merrell Down and Dirty National Mud Run Series features 5K and 10K off-road courses filled with: Military-style Obstacles Commanding cargo climbs Wild water crossings Mud, mud, and More Mud! Post-race BBQ and an awesome Tech Tee Race alongside local Military personnel, Public Safety Officers and Police Academy trainees, all while supporting our troops through Operation Gratitude.

Coach Kevin Hughes talks about CrossFit Endurance and applications other than endurance

CrossFit Endurance Athlete interview from Kevin Hughes on Vimeo.

CrossFit ENDURANCE Certification COMES TO FTF

The official CrossFit Endurance certification is coming to FTF in September On the 25th and 26th.  We will be hosting the incredible certification taught by the staff at CrossFit Endurance going over running mechanics, programming, nutrition for the Endurance Athlete, What is CrossFit Endurance and how to use it, and then a ton of skills and drills to improve the efficiency of Running.  This is an OFFICIAL CrossFit Endurance Certification not associated with FTF other than us hosting the event!  

What is CrossFit Endurance?

The CrossFit Endurance Certification was developed on two fronts, 1. To allow CrossFit Athletes to still CrossFit and compete in endurance sports and bring a standard to running. 2. it gives a unique opportunity for endurance athletes to learn another significant way to effectively train for any event they wish to compete in. It also provides a unique opportunity for them to have a life outside of training. Something most endurance programs will not allow for with the sheer volume demand of these programs.

It brings to light the reality of LSD/Oxidative training and why it is ineffective and extremely unhealthy. It gives you the ability to understand training endurance athletes and how to make strength and conditioning a major part of the program and not a supplement.

To register:

Register Here