Designed for the fitness to competitive athlete, this is a personalized weekly endurance program by Chris Hinshaw – CrossFit Games coach and 10x Ironman endurance competitor – for the Crossfit athlete wanting to optimize their aerobic capacity. Coach Chris has designed a supplemental training program that starts with moderate aerobic workouts and progresses into race-pace simulated intervals. All the interval workouts have individually prescribed pace ranges that are based on an advanced algorithm using your current performance data.
Chris will be your coach and hold you accountable during your workouts with specific interval times. The advanced pacing feature of his program removes any guessing on picking the correct workout intensity so that you will maximize performance gains with the traditional filler miles. Our goal is to efficiently develop your speed, power and endurance.
The 2 weekly workouts, when combined with your existing CrossFit training, has been proven to develop substantial performance gains in the everyday athlete up to the 2014 CrossFit Games Champion.
This plan also comes with Coach Chris’ comprehensive Dynamic Warm-Up Guide explaining Coach Chris’s warm-up methodology and all the workout terminology plus biomechanics tips. Coach Chris has programmed fun, challenging and confidence-building endurance workouts for any athlete.
“So grateful to be working with this genius! By far the most knowledgeable person I’ve ever met running wise!"
He’s the Rich Froning of running.” “He doesn’t just talk it. He walks it and that’s what I think is important in any sport … it builds some respect that you can’t create. You have to earn it.” “The biggest thing I learned from doing all this work with him is pacing appropriately, and how much that really makes a difference
The best running coach/program designer around.” “Thanks to @hinshaw363, I have slowed down and begun developing a true aerobic base for 2015. The man is unreal at programming for endurance – a long standing weakness for yours truly.
I’ve been working with Chris for the last year – he has taken my endurance training to the next level. Based on his extensive knowledge, he drafts a plan to help athletes achieve their true potential. You can’t help but enjoy running with such a passionate coach who motivates you to work hard.
I have been working with Chris for almost a year now and he has impacted my athletic abilities more than I could have ever imagined.
He’s the real deal!
I shaved off 40 seconds off of my mile since @hinshaw363 started working with me on my running! Thanks so much!
I appreciate all the work you have done and continue to do. You are an awesome coach and friend.
One of the most talented coaches I have ever met. When it comes to understanding endurance and building capacity for CrossFitters in those modalities he is the best. He has helped me so much!
I am by no means a natural runner, and it's something I have always struggled with. Since working with Coach Chris I have improved on all aspects of my running including my form, my capacity for longer runs, and my speed. But the thing I like most about Chris is how positive he is.
He is the person who has somehow made running fun and tolerable for all of NorCal CrossFit. There is a lot of talk from top coaches in the CF games about building an aerobic base and I think there is a ton of value here.
At the Games, there was a lot of running, a lot of longer events. Chris helped me tremendously like on the Row, Naughty Nancy the Burden Run, all that…everything Chris did helped me in every single workout. Teaching me pacing; I would definitely give him credit for how well I did at the Games.
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, NC Lab Scientist, and coach at NorCal CrossFit.
Coach Chris is the endurance coach to more than two-dozen Games athletes including Camille Leblanc-Bazinet, Jason Khalipa, Rich Froning, Matt Chan, Lindsey Valenzuela, Alessandra Pichelli, Dan Bailey, Julie Foucher, Lauren Fisher, Neal Maddox, Garret Fisher, Gretchen Kettleberger, Rory Zambard, and Cole Sager.
Yes. This program is designed for CrossFit coaches, trainers, and athletes of all levels. No prior experience with endurance coaching and/or training is required to participate.
Coach Chris uses the same assessment and programming methodology for every athlete he coaches. It should be noted that while Chris has had enormous success with CrossFit Games athletes, he has had the same success with other athlete types over throughout his 30+ years of experience.
None of my elite or recreational athletes have experienced any reduction in their max lifts. In fact, every athlete has continued to set new personal records. In many cases, those PRs occur on the same day a workout is performed. As example, Camille recently set a 200kg snatch PR on the same day she ran 6800m on the track. Camille is in her second year of on-line programming. Another example, Rich Froning recently set PRs in his vertical jump, should press, back-squat, and dead-lift. Rich just started his 10th week of on-line programming.
We are evaluating your progress on a weekly basis. The programmed workouts must be completed within a week period to move forward to the following week. The Aerobic Capacity program is a weekly progression that must be followed in order to maximize the results.
If you’re injured and the injury affects running or any other endurance related exercise, you unfortunately cannot participate.
You will have 24/7 access to the program staff who can answer any of your questions directly. You will also have access to content library which will includes technique videos.
We will occasionally include nutritional content although the core of this program is concentrated on aerobic capacity.
Yes! All workouts in our system will be personalized based on your latest performance data. Coach Chris will utilize tools that help create the most accurate workouts based on your athletic level and goals.