Tommy Hackenbruck

Rogue Vs AF Tahoe Throwdown

Roundtable in Tahoe: Going Long

The Place of Longer Workouts in Testing Fitness

In a roundtable discussion at the Rogue vs. Again Faster Tahoe Throwdown, Tommy Hackenbruck raised the issue of longer workouts. Longer workouts can be logistically difficult to organize. Nonetheless, it is still necessary to include some sustained workouts in order to test for broadly developed work capacity.

20 minute workouts are generally accurate predictors of performance in 40 minute workouts. On the other hand, 5 to 10 minute workouts are not as effective at predicting capacity in 20 minute workouts. Dave Lipson, for example, crushes shorter workouts but is slower at longer workouts.

There's also the question of movement selection. Pat Barber asked what movements, other than rowing, running, and swimming, can be performed with intensity for 40 minutes. Dave Castro responded with Murph, which includes 2 miles of running, 100 pullups, 200 push-ups, and 300 air squats.

The movement selection will determine who is likely to win. While lighter athletes tend to do better on long runs, long rows tend to favor heavier athletes. Longer workouts will also tend to use lighter weights than shorter workouts.

Hackenbruck argued, that it is important to be able to run long distances for both fitness and survival. In his opinion, long runs require a type of capacity that is hard to test in shorter workouts.

Rogue Fitness Again Faster Equipment CrossFit Journal

Proudly supporting the 2010 CrossFit Games

Video Downloads

Roundtable In Tahoe: Going Long

Download as QuickTime.
Download as Windows Media.

Follow crossfitgames on Twitter

Follow the CrossFit Games on Twitter

The CrossFit/USA Weightlifting Open

The CrossFit/USA Weightlifting Open

1 comments on this entry

1. Schon wrote...

I agree, Long runs are essential. Minimum 1x month one must go,and go, and go. If you can't run a marathon with a days notice than your training is not complete.


The 2010 CrossFit Games Official Sponsors

For more information on how to sponsor the CrossFit Games, see the sponsorship page.

  • Under Armour
  • Rogue Fitness
  • Again Faster Equipment
  • MiR Pro Weighted Vest
  • Concept 2
  • Vibram Five Fingers
  • OMG*Omega3
  • Stud Bar
  • Regupol America
  • Mindbody Online
  • Forged Clothing
  • GarageGym
  • Gymboss Interval Timer
  • Inov-8
  • At Large Nutrition
  • LifeAsRx
  • LifeAsRx
  • Undefeated Sports Nutrition
  • Rage Fitness Supply: Leader in Functional Fitness Equipment
  • Stronger Faster Healthier
  • Watermans Applied Science
  • Rocktape
  • DeFeet
  • AquaHydrate