Mobility super friends Eric and Manu at Active Recovery
Update From CFSBK Endurance Program Coach Mike O.
First off, I want to thank every single athlete who participated in any workout that we held for the entire season of 2014. I am grateful for the chance to work with a tremendous group of people who have become my friends and family at CrossFit South Brooklyn, and I am also grateful for all of those who I was able to meet and workout with this past year.
Next, I want to provide a quick update for 2015. I do not have a program planned until the weather improves. I believe it can be tough on someone's health to be active and try to learn/train outdoors when it is always below freezing. This part of the year is what I often call a runner’s off- or pre-season. I will update people as the weather starts to swing and will NOT hesitate to get things cranking ASAP! Follow along on the blog for updates, or email me if you’d like to me added to my CFSBK Endurance Program email chain. (michael.olzinski [at] gmail.com)
I would also like to provide a little insight for those athletes who do have endurance, swimming, cycling, running, and/or triathlon goals for the coming year. The only thing that will NOT lead to progress is constantly doing the same thing over and over. Avoid the monotonous "mediocre" training sessions—the sorta hard run that’s not hard enough to change you, but not easy enough to be recovery. My best recommendation? Get involved in something different! We are all lucky to be a part of a great community with so many great resources. these are some of the great things that people are up to and that I highly recommend:
- Focus on your strength and the quality of your physical movements. Doing Strength Cycle with Coach Jeremy is a GREAT idea and can set you up for a more successful, stronger, and injury-free 2015.
- The Olympic Lifting Program with Coach Frank is a great option, along with pushing yourself to compete. Olympic lifting is incredibly effective at enhancing your physical synchronization.
- Gymnastics! Everything that is wrong with most runners is exactly what's RIGHT in most gymnasts. Take some time to get good and utilize our coaches, especially Ken H. and his program!
- ROW. I know and have seen tons of athletes training for C.R.A.S.H.-B.'s, which is one of the smartest things you can do. Even even if you are not in that program with Coach Nick, then try to get better at rowing. It will make a difference.
I also utilize the guys upstairs, the TriBy3 and ACME coaches (at 597 Degraw Street #2F). Specifically for anyone with Triathlon goals, they have a BEAUTIFUL facility and run several coached computrainer bike sessions every week, not to mention group workouts and runs. Visit their website to learn more.
You can also check out CrossFit Endurance. Brian McKenzie just created a bunch of programs for running and triathlon that incorporate your CrossFit schedule, and his teachings are always incorporated into CFSBK’s Endurance Program.
Lastly, if anyone has very specific goals or questions, please let me know and I can certainly try to advise as best as I can. I work as a full-time assistant coach with purplepatch fitness so if anyone does have questions or wants a very specific training program for a race or year, I can definitely steer you in the right direction to incorporate with CrossFit training.
Also, if anyone is looking for races to tackle, here are my first four races for 2015:
- NYC Half-Marathon: March 15th
- New Orleans Half-Ironman: April 19th
- St. George Half-Ironman: May 2nd
- Raleigh Half-Ironman: May 31st
If you have any questions, email me at michael.olzinski [at] gmail.com. Happy running!