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The Pure Endurance Blog

Lactic Acid can be your friend!

Pure Endurance BlogHas anyone ever told you that your muscles are sore after training from lactic acid build-up? Well...that isn’t all true. The majority of muscle soreness after training is due to DOMS (delayed onset muscle soreness) which is a different topic for...

Pure Endurance Blog: Are You a Balanced Athlete?

Pure Endurance BlogDo you love the high intensity, heavy load and short duration workout and fear a workout that will last greater than 20 minutes? Do you get excited when you see a long chipper with running, burpees and box jumps on the whiteboard? Our goal is to...

Specificity

Pure Endurance BlogSpecificity! All of our athletes undergo testing on BikeErg, Rower, SkiErg, Assault Bike and running on the track to determine their fitness level. Then each workout has prescribed intensities and time domains to target a specific metabolic...

Specificity of Training

Pure Endurance BlogEven though your VO2max can be limited by your genetics there are multiple physiological factors that will boost performance and maximize your athletic potential. Training at specific intensities and intervals physiological adaptations that...

Aerobic vs Anaerobic Training: Why You Need To Be Doing Both

The terms 'aerobic' and 'anaerobic' are used to describe how our body’s cells within the body produce energy. 
So...what is the difference?
During training our body requires energy and there are three main ways that this is done; one with oxygen (aerobic) and two without oxygen (anaerobic)

Build Your Engine - Introducing @pure.endurance at @blackflag_athletics! Created by Matt Stevens of @pure_physio , Pure Endurance is an aerobic training program aimed towards building your engine and aerobic capacity. Whether onsite or remote, athletes can follow along a well-thought out and periodized aerobic training model.

Through Wodify, the program will release workouts every Monday, Wednesday, and Friday. The equipment utilized includes the Concept2 Rower, Concept SkiErg, Assault or Echo Bike, and AirRunner (you could also choose to run outside).

The program will commence Monday, September 13th.

Example Day:

Row: Power Starts + Long Aerobic
Warm-up
500m

"Work"
3 Rounds of:
300m @ 110-120%
1700m @ 70-75%
500m @ less than 55%

Cool Down
5 min easy walk/jog/bike

The program is $20/month and requires no commitment. Athletes must give at least a 30-day heads up if they want to make any changes to their account with the program.

If you have any questions, please contact Coach @peternelsonii We are very excited to deliver this program and partnership with Pure Physio!

#pureendurance #purephysio #buildyourengine #aerobiccapacity #blackflagfam
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The Open is this week!

If you have been following our open prep program we can't wait to see your results!

#buildyourengine #crossfitopen
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Pure Endurance Open Prep Workout:⁠

Today’s workout is similar to the Track Intervals we posted last week. The goal is to complete the 1000 meter intervals faster this week than the 1200m intervals.⁠
Start with an 800m warm-up jog in which you will build to near a 3k pace.⁠

Rest for 2 minutes prior to starting the WOD. Complete three 1000m intervals at sub 3k pace (approximately 10-15s per mile faster). Between each 1000m interval perform a 3-minute recovery walk or easy jog.⁠

Finish with a 5 minute cool down at an easy pace to allow your heart rate to gradually return to resting.⁠

#buildyourengine⁠
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. #endurace #running #crossfit #crossfitopen #crossfitathletes #crossfitgames #rowing
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Did you start your week with a Pure Endurance workout?

You might not be smiling in the middle of the workout but at the end we promise you will be smiling like @amandajbarnhart in this picture!
#buildyourengine
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This is how you should feel walking into the first week of the Open!

We know you will feel this way if you have been following our open prep program!

3.11.21

#buildyourengine
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The Open starts in about 2 weeks!

We can't wait to see how you guys do this year!

What movement are you LEAST looking forward to in the Open?

#buildyourengine
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Aerobic vs. Anaerobic: Why You Need To Be Doing Both⁠

Our new blog is up! Learn more about why you need to be doing both when you hit the link in our bio!⁠

#buildyourengine
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Workout of the Week! ⁠

Don't want to run? Try this on an assault bike or concept2 bike!⁠

You won't regret giving this workout a try!⁠

#buildyourengine
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Raise your hand if you are ready for the open!

We know all Pure Endurance members are ready for it!

3.11.21

#buildyourengine
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Old Blog, new Tricks! ⁠

Take a look into the blog archives and see what an effective running warm-up looks like!⁠

You don't just go out for a 40 minute run. You need to warm up for it. ⁠

Link in bio to check out the blog!
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Looking for a sign to take your fitness to the next level? Here it is.⁠

11 Benefits of an Aerobic Training Program:⁠

-Increases the efficiency of respiration⁠

-Improves blood volume, distribution, and delivery to ⁠
muscles⁠

-Improves cardiovascular efficiency⁠

-Increases the stroke volume or the amount of blood pumped from the ventricle during each contraction of the heart⁠

-Increases cardiac output, or the volume of blood pumped by the heart each minute⁠

-Decreases resting heart rate⁠

-Improves the condition and efficiency of breathing muscles⁠

-Improves the body’s ability to use fat as an energy source⁠

-Improves body composition by decreasing body fat⁠

-Helps decrease the risk of developing coronary artery disease, cancer, and diabetes⁠

-Helps decrease anxiety and stress⁠

#buildyourengine⁠
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BikeErg: Aerobic Intervals ⁠

Try this BikeErg piece from our Open Prep Program!⁠

Don't have a BikeErg? Don't worry. We have an equipment-free option for every workout we program. ⁠

Equipment-Free Option:⁠

10k run @ +90-120 sec of 3k pace⁠

#buildyourengine
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Who thinks Dumbbells are going to be in the Open this year??

The Open is less than a month away...will you be ready?

#buildyourengine
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Most likely, your crossfit program is not enough to tackle the Open.⁠

Hit the link in our bio to learn how to crush the Open.⁠

#buildyourengine
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Improve your swim times with our beginner, intermediate, and advanced swim programs created by @amandajbarnhart ⁠

#buildyourengine
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What Are Your Weaknesses? ⁠

If running is your weakness and your box only programs running two times per month you will never get better at running. This can be said for rowing, biking, and swimming as well. ⁠

If squatting is a weakness for you and you want a stronger squat, what do you do? You Squat on a specific program with specific reps and percentages!⁠

If you want to make your weaknesses your strengths you must specifically target them. It is hard to build your aerobic engine without following a program.⁠

#buildyourengine
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Grab Some headphones, good music/podcast, some water, and give this long-endurance workout a try!⁠

Zone 2 HR: Light, 60 percent to 70 percent Effort⁠

#buildyourengine
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Low on Motivation today?

Don't feel like working out today?

Think about how you feel after. Chances are you will thank yourself for doing it. Get it done.

#buildyourengine
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