3×3:30 AMRAPs 2 min rest in between

500m row- Remaining time as many DB Strict Presses as heavy as possible
40 box 24/20- Remaining time as many db Push Presses as heavy as possible
30 burpees-Remaining time as many DB Push Jerk as heavy as possible


Originally written by Trident athlete Ericka Andersen on her blog The Sweet Life.

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I’ve heard criticism from serious runners about using CrossFit to train or become stronger. But I’m not really a “serious” runner. That being said, CrossFit has really helped me become a better runner and here’s why.

Why Cutting Back Helped

I didn’t plan on this but it happened. Before CrossFit, the extent of my strength training was…sometimes lifting free weights and doing push ups. There was no leg work to be spoken of.

I figured I was doing so much running, my legs would be strong enough from that. But building strong leg muscles takes more than just running. Obviously, that helps. But to be a better runner, you need stronger legs, stronger core and even upper body.

When I jumped into CF, I cut down my running — by a lot. I focused on hitting the box and got in 1-3 miles a couple times a week running to and from.

The Test

When it came time to train for the fall marathon season, I was worried. My running had been so infrequent – would I be able to get back to where I was?

Surprisingly, I had no problem. And — even better — I had no nagging aches and pains. Previously, when the heavy running kicked in, I always always always ended up with knee problems, weak ankles, etc. After spending six months on strength training at CF, those things simply didn’t appear.

My newly found muscle protected my body and made running, better, faster, stronger. In fact, it was right after that I achieved a sub-4 marathon, a goal I’d had for over 2 years. Then, I did it again  3 weeks later at another marathon.

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I know that CrossFit played a huge part in helping me reach my goals and become a stronger runner. This year, I’m giving it another test. I’ll continue to CrossFit while training for the marathon and rely on much less mileage than I normally would during a training season.

After hearing so many CFers do it successfully, I’m curious to try it out for myself. I’ll report back!


Looking for something more than a one-day endurance seminar? You’re in luck. The next CF Endurance intensive kicks off Tuesday, June 17. The course runs 8 weeks on Tuesday nights at 6:30pm and is open to athletes of all levels.

Em Porterfield and her assistant coaches will work with you to set personal goals, whether it’s to improve your 400m time for regular CF WODS or better your Ultramarathon time.

CF Endurance will improve any athlete’s fitness and endurance sport potential by eliminating unnecessary volume in training while increasing intensity and using proper technique. Coach Em integrates the Endurance program with Trident’s daily workouts, so you won’t miss out on regularly scheduled programing.

Program will include:
-8 CrossFit endurance classes- Tuesday evenings at 6:30pm
-Weekly sports-specific endurance programming
-Additional weekend running meet ups/field trips on Sundays

Cost: $99. Email us to register.