Develop Your
Engine & Stamina
With Chris Hinshaw

Aerobic Capacity Seminar
at CrossFit Kona

Join Coach Chris Hinshaw and learn how to identify, assess, and develop your resistance to fatigue. Participants should be prepared for a simplistic approach to advanced endurance training. The seminar is appropriate for coaches, trainers, and athletes looking to create a more robust and efficient aerobic system. Coach Chris will detail how he integrates various training methodologies into CrossFit programming in order to maximize overall athletic performance.

Date:February 14, 2015
Time:8:00AM - 12:00PM

Limited Availability

You will leave this seminar with a better understanding of the development of aerobic capacity and resistance to fatigue, as well as how to apply this knowledge to a workout scenario for CrossFit athletes.

Coach Chris

A former All American swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil.

Coach Chris has been a CrossFit athlete for 6 years. He specializes in endurance coaching for the CrossFit athlete. Chris is a CrossFit Level 1 trainer, CrossFit Competitor Course certified, CrossFit Endurance certified, CrossFit Mobility certified, Certified Rocktape Doc, brUTE Strength Coach, Vivendi Lab Scientist, and coach at NorCal CrossFit.

Chris Hinshaw

Coach Chris is the endurance coach to more than two-dozen Games athletes including Jason Khalipa, Camille Leblanc-Bazinet, Rich Froning, Julie Foucher, Matt Chan, Lindsey Valenzuela, Alessandra Pichelli, Dan Bailey, Lauren Fisher, Neal Maddox, Garret Fisher, Gretchen Kettleberger, Rory Zambard, and Cole Sager.

Schedule and Agenda
Lecture 1How fatigue develops & limits athletic performance. Understanding the importance of VO2 max, lactate threshold and aerobic threshold training.
Workout 1Dynamic warm-up & lactate threshold “paced” workout.
Lecture 2The athlete on-boarding process. Assessing your aerobic capacity & aerobic efficiency. Muscle fiber review, assessment, recruitment and development.
Workout 2Ballistic movement warm-up & strength endurance workout
Lecture 3The endurance training funnel. Programming to maximize cardiovascular adaptations. Applying modern endurance training methodologies into the CrossFit constantly varied functional movements.
EndQ&A and Participant Seminar Assessment.
What to Bring
  1. We will be doing 2 workouts during the seminar. Participants should bring workout clothes, running shoes and/or workout shoes.
  2. A wristwatch with a stopwatch function or hand held stopwatch that will be used during the interval workout and pacing lecture.
  3. The pacing for the interval workout will be based on your current level of running fitness. If possible, please come to the seminar knowing your current 400m & mile max effort times.
  4. Participants are welcome to bring notebooks, tablets, laptops, and take pictures. We encourage you to share all that you've learned.
Yes. This seminar is appropriate for coaches, trainers, and athletes of all levels who are familiar with CrossFit. No prior experience with endurance coaching and/or training is required to attend this seminar. In addition, you do not need a valid CrossFit Level 1 Trainer Certificate. However, we recommend that all participants have taken an on-ramp or introductory course at their local CrossFit gym.
Yes. Participants will learn how Coach Chris evaluates an individual\'s aerobic efficiency and how he personally programs for his Games athletes. Coach Chris uses the same assessment and programming methodology for every athlete he coaches.
There will be two practical application workouts, including a run workout that focuses on the importance of pacing based on the standard list of programming variables (interval distance, workout distance, amount of rest, type of rest). Participants will test their individualized paces developed during the seminar to perform this workout. Coach Chris has an equivalent workout for participants that would prefer to row. The second workout is a ballistic based strength endurance workout that will recruit fast twitch muscle fibers and extend their working capacity.
1. Learn how fatigue develops & limits athletic performance. 2. Maximize cardiovascular fitness by creating an optimal balance within the metabolic pathways. 3. Understanding and applying aerobic capacity, lactate threshold, and aerobic threshold based training. 4. Speed endurance and strength endurance training protocols to increase overall work capacity. 5. Assess and identify an athlete’s anaerobic capacity and aerobic efficiency. 6. Creating individualized “paced” workouts and heart rate based programming. 7. Understanding and performing the dynamic warm-up. 8. Muscle fiber review, assessment, recruitment, sequencing, and endurance development. 9. Incorporating modern endurance training methodologies into the CrossFit constantly varied, functional movements.
Seminar Location

CrossFit Kona
74-555 Honokohau Street
Kailua-Kona, HI 96740
Coach Chris email:


Seminar is priced a $120 per participant for the 4 hour session. Seminar will be capped at 20 participants plus host coaches.

Cancellation and Refund Policy

All registration purchases for seminars are non-refundable and non-transferable.