“With uphill running, ... you’re going to end up wanting to lean into that hill a little bit more and pick the feet up a little quicker,” Brian MacKenzie of CrossFit Endurance says. “It allows you to get up the hill much more efficiently, and it’ll allow for better turnover and much more efficient running.”
The first step is assessing the athlete’s capacity.
“What we want to do is focus on where they can handle the hill, how long they can… Continue Reading
Brian MacKenzie and Anthony Roberts explain the origins of the maximum heart rate number and why it so often tells us so little.
Ever seen this formula?
220 - age = MHR
It’s the standard formula for determining maximum heart rate, or MHR. Subtracting your age from 220 represents the highest heart rate one can safely achieve through exercise stress. This formula tells us a 15-year-old has a maximum… Continue Reading
More than just an average seminar, War Camp holds true to its name. Matthew Hoff reports.
I had no idea what was in store when I signed up for the first CrossFit Endurance War Camp.
I had completed the CrossFit Endurance seminar at CrossFit Red Point in Fayetteville, N.C., so I knew the program but was rusty on its application.
Although I already was familiar with the theory of anaerobic… Continue Reading
In this series, Brian MacKenzie and Doug Katona of CrossFit Endurance share tips for improving your cycling performance. Using a Wattbike, the two are able to collect data on cycling performance and improve technique. Today’s goal is improving posture while cycling.
“Cycling biomechanically is a very, very fine skill,” Katona says. Using the analogy of a clock, he provides simple ways to look at pedaling biomechanics to see where power is generated.
“What… Continue Reading
In this new series, Brian MacKenzie and Doug Katona of CrossFit Endurance share tips for improving your cycling performance. Using a Wattbike, the two are able to collect data on cycling performance and improve technique. Today’s goal is improving posture while cycling.
While many cyclists adopt a flexed spine while biking, MacKenzie says they’re shortchanging their anatomy. Cyclists in that posture “don’t have the ability to utilize everything in this hip… Continue Reading
In this new series, Doug Katona of CrossFit Endurance shares tips for improving your cycling performance.
In this segment, Katona explains how to properly fit your bike.
“If you’re not fitted properly, you’re going to lose a lot of efficiency, which means you’re going to diminish your power output, which means you’re not going to go as fast down the road,” he says.
The key adjustments include saddle height, fore and aft… Continue Reading
In Part 6, MacKenzie introduces the Diesel Weasel, his CrossFitting dog, who pulls him on his skateboard or bike. He uses her to demonstrate running posture.
“In her movement, it’s the same with our movement,” MacKenzie says. She lands her feet underneath her and maintains a tight midline. It’s all the same principles… Continue Reading
In Part 5, MacKenzie discusses midline stabilization and why it’s so important in running. Katona demonstrates drills that MacKenzie uses to assess an athlete’s degree of midline stabilization and develop it further. MacKenzie says these drills make great warm-up tools.
The first drill involves running with… Continue Reading