Endurance Mac

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Nov 16, 2012  'Power, Speed, ENDURANCE' is a highly effective training system that has catapulted thousands of endurance athletes to the next level. Developed by CrossFit Endurance founder Brian MacKenzie and featuring instruction from some of the world's top endurance and CrossFit coaches, 'Power, Speed, ENDURANCE' unveils techniques, drills, and training strategies that will optimize your. Improve muscular strength and endurance to maximize performance with personalized cycling training plans created just for you. Your training plans will be designed to match your fitness level and will be based around your schedule. In an age of epic heroism, of bravery incomparable to our modern day experience, the men of Shackleton's Trans-antarctic Expedition have provided us with perhaps the greatest example of the limits of human endurance in our history. `Endurance' tells their story with clarity, restraint and a deep respect for all involved and their incredible.

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Typically in Crossfit Endurance we have triathletes work up to a weekly schedule that includes the following: 4 days of Crossfit training, 3 strength-training days and 2 days each of sport-specific training for swimming, biking and running.

The following program is scaled down to more of a starter program. Each week will include the following: 3 days of strength, 3 days of Crossfit and 3 days of sport-specific training.

Runners, Cyclists & Swimmers

This is also a starter schedule. Ideally my athletes will work up toward an additional 1 to 3 more days of Crossfit workouts per week. This is where we see the greatest gains in performance.

Technique is critical to all the exercises listed! I highly recommend finding a Crossfit gym (Crossfit.com) and/or Crossfit Endurance program (Crossfitendurance.com) and look into coaching and classes to help you nail down technique and midline stability. Technique and sound fundamentals are key to preventing injury and gaining all the performance potential out of the Crossfit Endurance program.

LEGEND

Endurance
1. 8 x 200m with 2 min rest = 8 rounds of 200m repeats with 2 minutes rest between each 200m. The repeats are to be held as tightly as possible, meaning as little deviation as possible or on the prescribed times.
2. TT = Time Trial
3. 85% = 85% effort/time of distance asked. So if it is a 5K and your best time is 20 minutes, 85% of that effort would be 23 min (20 x .15 = 23, .15 being 15% of 100 or 85%). Coming as close to 23 min would be the goal.

CrossFit
1. < 10 min WOD = less than 10 minute Workout of the Day
2. > 10 min WOD = greater than 10 min Workout of the Day
3. M = mono-structural metabolic conditioning or “cardio”
4. G = gymnastics, bodyweight exercises
5. W = weightlifting, powerlifting and Olympic lifts

Strength
1. ME: Max Effort, from warm up to 2-3 rep max effort should take between 10-15 sets total
2. DE: Dynamic Effort, after warm up reaching 50-60% of Max Effort weight, 1-3 reps at desired weight on specific recovery or time basis. Effort is to remain under .75 second for contraction phase. If you cannot maintain speed of the bar, weight should drop until proper speed is achieved or workout is over.

Endurance

How CrossFit Works
Cooking games to play and download. There are 3 buckets of CrossFit content as listed below. Mix these in as many different ways as possible. Keeping in mind that routine is the enemy, and if you are following this program you will need to keep in mind that if there are two ME days for strength then there will be < 10 min WODs that are M/W specific.

  1. Metabolic Conditioning (M)
    1. Running
    2. Bike
    3. Row
    4. Jump
  1. Gymnastics (G)
    1. Bodyweight Movements(become proficient here before lifting weights!)
      1. Air Squat
      2. Pull-up
      3. Push-up
      4. Dip
      5. Handstand Push-up
      6. Rope Climb
      7. Muscle-Up
      8. Press to Handstand
      9. Back Extension
      10. Sit-up
      11. Jumps
      12. Lunge
  1. Weightlifting (W)
    1. Deadlifts
    2. Cleans
    3. Presses
    4. Snatch
    5. Clean and Jerk
    6. Kettlebell Swing
    7. Stones
    8. Tire Flips

Endurance Machine

Put Your Mac on Autopilot
You’ve already got enough to think about, so Endurance automatically integrates with your Mac. When your battery hits the 70% charge level, you’ll be prompted to go into low power mode. Or, are you a consistent user? You can have Endurance kick in automatically. Interested in a different trigger level? It’s all customizable. You can even have it start up the minute you unplug your battery from your Mac.

How Endurance works
Endurance is actually a set of different tools all bundled together in one app, which can work together or separately to help you to lower your energy usage. Prefer not to use a certain module? You can turn it off so it won’t bother you.

  • Slow Down Your Processor
    Your processor, the brains of your computer, can go into overdrive, which uses up a lot of processor. By turning off Turbo, your computer will run a little bit slower, but it’ll last a lot longer.
  • Monitor Intense Apps
    Did you know that Chrome can take up 20% of your battery, even when it’s just open in the background? Endurance keeps track of what’s gobbling up your energy and puts those apps to sleep. Reopen them, and your tabs are right where they were.
  • Put Background Apps to Sleep
    Your Mac is smart enough to slow down apps which are hidden offscreen. So we just automatically minimize them when they’re in the background. Easy!
  • Auto-Dim Your Screen
    Your big shiny screen takes a ton of electricity to run. Endurance can slowly dim it over time, but like a frog in boiling water, you won’t even notice.

Compatibility: OS X 10.10 or later 64-bit

Endurance Machine

  • CAN NOT DOWNLOAD: Some probably encounter the following error: This site can’t be reached ..sundryfiles.com’s server IP address could not be found. DNS_PROBE_FINISHED_NXDOMAIN. In this case, please use Google DNS and you will get rid of trouble.
  • If downloaded file can not be extracted (file corrupted..), please make sure you have downloaded the file completely and don't use Winzip, it sucks! We would recommend using The Unarchiver.
  • By reason, the App does not work and can not be opened. Mostly, just Disable the Gatekeeper, and you get rid of troubles.