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Does your fitness program deliver elite fitness?

The program I use allowed me to do Primal Quest, the toughest endurance race in the world on a base of 10 hours per week.

I use the same program year round, but add some longer sessions 2 months out from the race including marathon runs and 5-6 hour bike rides. But I do these on a base fitness of 10 hours per week.

How do I do it?

Interval training found in a new training program sweeping the nation...CrossFit.

My workouts come from CrossFit, CrossFit Endurance, CrossFit Navy Seals which deliver elite fitness. I workout with a group of people and we are different levels and some weeks I am recovering. I am recovering right now from Primal Quest so my workout load is modified.

What I am able to do accomplish with these workouts?

I can play soccer with my boy, go backpacking, run a marathon (yes really!), or have more energy to make it through the day.

My workouts buddies have goals of being fit and keeping up with their children, staying young and being healthy.

Check out the bottom of this page for some questions about the workouts. Below is a sample workout week. To check out and compare the CrossFit sites just go here.



Jump Rope: 500 times w/ 10 double unders


5 Rounds

1 round =

30 sec of max rep 91 pounds Dead Lift (scale as needed)

rest 20 sec

30 sec max rep box jump (30")If you do not have a box to jump on do step ups on a bench or jump rope

rest 20 sec

30 sec max reps of GHDSU (Glute Ham Developer Sit ups)

20 sec rest

30 sec max on treadmill, rowing machine, stair climber or bike


Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4x5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.


Plank for 90 seconds



3 rounds not timed: 400 M run, 20 O/H squats (45#)


Good Mornings:

5 x 5 180sec rest

Power Snatch: 5 x 3 180sec rest

Rest 5-10 min


3 rounds for time of:

1 round of the "Bear" Complex (Bear demo) @ 40 lbs

21 pull ups


100 sit ups



Jump Rope Barefoot 10 min, mixing in variables of DU's, Cross Overs, single foot, running


Hollow Rock to Super Man drills for 3 sets of 1 min w/ 1 min rest btwn

Hand Stand Push Up Work on paralletts: 5 x 5 (use bands as needed) 180 sec rest


Choose ONE Of the Following Sports:30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!

bike, run or row


4 rounds:

50 x 4-count flutter kicks, 50 x 2-count leg-levers, shoulder pass-throughs or stretch transition between sets



Run 800 Meters. 21-15-9 Squat Jump, Pull-ups. Run 400M backwards


Time Trial 12min

Run, Bike, Row or Stairs for as far as possible in 12 minutes. Save this distance for comparison later.


300 x 4-count flutter kicks in 3 sets. stretch for 2 minutes between sets.



150 Wall balls (20#) as fast as possible


ME Black Box:

5 Rounds for Time:

5 Power Cleans @ 70% Body Weight (Scale up)

15 Push ups


Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.

Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only!


25 Knees to Elbows

25 Sit Ups

25 Supermans

25 Leg Levers

Why are there so many interval workouts?

Interval training allows us to work at a much higher rate. We then recover and do the interval again. We do allot more work, but in less time. The rest period however allows us to do this.

See why interval training is used in CrossFit and how I used it to get faster. Also check out a 4 minute workout that brings you to your knees.

Interval Training

Should I do the full workout if I am new to CrossFit?

If you are just starting, start at about 50% of the level that is asked of you.

After 2 weeks you could move up to 3/4 of the workout. On the 5th week move up to the full thing!

Scale the weight as needed.

What is the intensity level of the exercises?

The warm up is just that. Do not go all out. The stamina and endurance parts are meant to be done hard...hard as humanly possible.

The workouts are fast and hard and that's what gets you results. You can do them at 50% and you'll get 50% of the results.

When you are just starting start slow! Go at 60% for several weeks until your body adjusts.

What if I do not understand the exercises?

Cross Fit Exercises is a great link. It has all the crossfit exercises and many video links

If you want to learn more about muscles and how they work through certain movements, as well as body building advice check out this muscle fitness site.


What results do you get with these workouts

CrossFit is about functional fitness that leads you to elite fitness. It is meant to train your whole body, not isolate parts.

The strength sections help you pick up a heavy bag of dirt when gardening and the endurance parts allow you to play soccer with your kids and be able to hang!

Many run 10k's or more just on CrossFit. One man did a 100 mile run on just CrossFit, but I would not recommend that.

I feel stronger and faster and ready for most sports when I am crossfitting.

What if I cannot do pull ups?

We actually use modified pull ups. You can use a chair, you can do jumping pull ups, or some people even use a band.





Is CrossFit for Everyone?

CrossFit is a general fitness program. You still need to train for your sport. It is the base and your skills build the top. For instance if your a football player you still need to practice blocking, if your a mountain biker your need to ride trails.

To get CrossFit type exercises for your specific sport from traditional sports, to lacrosse, weight lifting, body weight exercises, kettle bells and more you can check out the Work Out Pass.

It has exercises from professional trainers in specific fields to take you to the top of your game.

In any case it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world's best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before "throwing" yourself at them 100%. The best results have come for those who've "gone through the motions" of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity. (This is a quote from Crossfit.com)

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