Aerobic Capacity Seminar
at CrossFit Verve

Spend a full day with Coach Chris Hinshaw at CrossFit Verve in Denver, CO learning how to identify, assess, and develop your resistance to fatigue while developing your biomechanical efficiency. Participants should be prepared for a simplistic approach to an advanced aerobic capacity training methodology. 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:September 27, 2014

Limited Availability

(25% discount available for certified CrossFit Level 1 trainers: Click Here)

CrossFit Level 1 trainers may purchase their ticket with the button below. You must bring your certificate to the seminar and present it upon arrival.

Discounted Price: $220

You will leave this one day seminar with a review of your individual running efficiency by Coach Chris plus 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.

About 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 almost 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 Jason Khalipa, Camille Leblanc-Bazinet, 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
Lecture 2The importance of VO2 max, anaerobic (lactate) threshold and aerobic threshold training
Lecture 3Athlete on-boarding, assessing your aerobic efficiency, personalized pacing review & programming
Workout 1Dynamic warm-up and running workout
Lunch Break12:30pm - 1:15pm
Lecture 4Muscle fiber review, assessment, recruitment and development
Lecture 5General endurance training verses goal specific programming
Lecture 6Running biomechanics and inefficiencies
Workout 2Individualized running from assessment by Coach Chris & strength endurance workout

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.

Frequently Asked Questions

  • Can anyone attend? 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.
  • Will Coach Chris review my running technique? Yes. All participants will receive a personalized evaluation on their individual running form. Biomechanical inefficiencies are a significant contributor to fatigue. We will use these individual evaluations in order to apply the knowledge and cues presented in the lecture.
  • Will Coach Chris share his Games athlete programming methodology? 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.
  • What workouts will we be doing? 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 or Airdyne. The second workout is a ballistic based strength endurance workout that will recruit fast twitch muscle fibers and extend their capacity.

Seminar Location

CrossFit Verve
3344 Walnut St
Denver, CO 80212
Coach Chris email:


Seminar is priced a $295 per participant for the full day session. Certified CrossFit Level 1 trainers will receive a 25% discount off the seminar cost. 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.

Reserve Your Spot Now