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How Does CrossFit Endurance Help Train Runners?


Adapted from the new book Unbreakable Runner by Brian MacKenzie and T.J. Murphy. Learn more at

Most long-distance training plans adopt the standard Lydiard-based training model, which has high mileage as its cornerstone—the more miles, the better. There’s no disputing that Lydiard developed a pathway for success, which he described in detail in his book, . But is the high-mileage model the only way to the top? Or the healthiest?

Lydiard argued vehemently that it was, but not everyone agrees. For some, the risk of injury is not worth the benefits that high mileage bestows. For these runners, it makes more sense to make every step count than to take as many steps as possible.


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‘Text neck’ is becoming an ‘epidemic’ and could wreck your spine

(Courtesy of Dr. Ken Hansraj M.D.)

The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds.

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Budeš Nám tu moc chybět, Honzíku

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Thanks Alain and Marge :-)

Thanks Zdenek for a great week of Training at CF Praha in July. Finally got my T-Shirt…and socks. Thanks for those too!!!!

Alain and Margareth

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From Jevgenij :

Hello (Ahoj) Z !

I hope you still remember me :) this is Eugen (Jevgenij 😀 ) from Ukraine. I hope you doing well, and things in gym are going well too. I saw few photos after reconstruction, good job! Wall-painting looks very cool. I also find out a place in Ukraine to train. Due to war in my home-town I had to move to Kharkov, in order to complete my master degree in Computer Science. I attached a few photos of that place :) I miss Prague and gym so much, please say Hi from me to Kuba and Adelka, for Hanz and for Lukas Shteflik also :( not sure if I will be able to come back, cause I guess I will go to Sweden next year.

BUT, still have the main question, I remember your programming, and that thing work pretty well, is it possible to look at it somehow? or it’s top-secret? :) I will understand if it is. Cause there is a good guys here in gym, but they training style kinda weird. If it’s possible I would like to get piece of your workouts. 
Thank you in advance
Have a good day !

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Invitational Update: Europe

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I stopped eating food that comes in a package. I’ve never felt better.


Day 3’s delicious dinner. (Tim Herrera)

I have, on more than one occasion, eaten an entire pizza by myself. Like, recently. These moments are not my proudest, but here we are.

Between May and August this year, I ordered pizza delivery for dinner an average of seven times per month. I ordered Italian an average of three times monthly, and healthy (?) helpings of noodles another three.

Lunch burritos were a ritual. My fridge was packed with flavored yogurt, beer, greasy leftovers and half-empty bottles of ranch dressing and Frank’s RedHot. My afternoon snack was a handful of fun-size candy on sale (using the honor system) at my office; breakfast, if I ate it, was usually a bowl of yogurt laced with honey.

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