Written by Neal Jamison, Brickhouse CrossFit Endurance Coach
CrossFit’s definition of health is “Increased work capacity over broad time, modal and age domains.” This means being good at physical challenges regardless of how long they take, what they involve, and age.
The weekly EWODs are the perfect time to get long domain workouts in. We recently did a 40 minute partner AMRAP involving running and rowing. One partner rowed while the other ran around the building. It was nonstop work in the aerobic pathway for the whole 40 minutes. The total running distance was less than 2 miles for most, and with the runs broken up, overuse on the joints was minimized. It was a popular workout and we will do it again.
Join the fun at Brickhouse on Wednesdays at 5:45 p.m. and/or Sundays at 2:00 p.m. We’d love to have you join us for a great workout that will expand your “long domain” limits.
If you can’t make an EWOD on a regular basis, then you will need to do some homework to train for the longer time domain. Get on a rower or the airdyne, pop in some good music and go for 40 minutes. Or get on a real bicycle and go for a ride. Have you ever tried trail running? Just use your imagination and get it done once a week. In order to live up to one of CrossFit’s fitness standards, we need to perform well at any task thrown at us. Let’s not ignore the longer time domain.
Need some ideas? Here goes.
5 Rounds: Row 1K, Run 400m
10 Rounds: Airdyne for 2 minutes, Run out the side door to the bottom of the parking lot and back
Row 10 minutes, Airdyne 10 minutes, Run 10 minutes
AMRAP in 40: With a partner, you run around the building while your partner rows.