CrossFit and Purple Patch Methodology February 19, 2021 17:34 Updated Follow Not signed in? Log into your Purple Patch account for full access to your education program for coaches and athletes. You need to sign in to view this page. You might be considering adding CrossFit into your training for a number of reasons such as community and strength building. Here are some key points to help you properly integrate CrossFit while avoiding some of the common pitfalls endurance athletes make. As endurance athletes, our movement patterns are dominated by swim, bike, and run. We need to learn proper technique on basic lifts and use CrossFit to improve muscle function and economy. Make sure you join a gym that offers a "fundamentals” series of classes, especially if you are new to lifting. Great gyms offer this type of program because they want you to first learn technique. Once you have the basics down and are moving properly, have a brief conversation with one of the coaches at the gym about integrating CrossFit into your endurance training schedule. For example, standard CrossFit workouts with squats, deadlifts, cleans, followed by some conditioning work serve endurance athletes well. But, heavy power-lifting class or some of the more competitive, time-based workouts (i.e. Helen or Fran) can leave you exhausted and sore for the next few days. Learn to go for form over failure. One key component of strength training for endurance athletes is we want to lift enough to get the stimulus, but not too much to force failure. Aim for a weight that you can complete in perfect form for the required reps that the coaches are asking for. Do not let ego get in the way. Our general recommendation is to increase load by a maximum of 10% if you are successful for 2 full weeks at a certain weight. Adding much more results in a negative effect on the bigger swim, bike, and run workouts. Avoid too many "MetCons" or full cardio-based workouts. Your goal with CrossFit is to engage in supervised lifting and nail each lift. CrossFit gyms will often offer some very big "cardio-based" workouts where they are trying to get athletes up at a really high intensity for a longer period of time. For CrossFit athletes, this is part of their training model, but as an endurance athlete, this does not aid the rest of your training. Seek out the sessions that are strength-based. CrossFit, like a running team or master’s swim, can be a wonderful addition to an athlete's training schedule if integrated correctly. Be selective and educated on how to navigate CrossFit to ensure it aligns with your big-picture goal.