How can I supplement a crossfit routine to improve my running?

Question

I do the crossfit workout designed for the Canadian Infantry (Austere AOFP). If you know about crossfit but not this, it's pretty similar to the normal WODs, but with less powerlifting and more running. It's a great workout and I come out with my legs dead half the time, but my 3-mile run time just keeps slipping. I would like to do something to improve my run without giving up the crossift. Any suggestions?

Answer 1

I'd have to look at your schedule, but if you're supplementing the regular Crossfit type WOD's with extra running, you're likely under-recovering (overtraining, whatever you like to call it).

Me personally, I can barely keep a 3-on, 1-off, 2-on, 1-off schedule when I'm at my best.

Also, if you've been doing it for a while, and haven't been taking 3 weeks on, 1 week half intensity, you're likely under-recovered.  You should be looking like this:

3 weeks on

1 week half intensity

3 weeks on

1 week half intensity

3 weeks on

1 week half intensity

3 weeks on

1 week completely off (light LIGHT ***LIGHT*** activity at best)

Then repeat.

Just remember, for most people, Crossfit is completely different from anything we've ever done before.  But, the workout doesn't make you stronger, the recovery after the workout makes you stronger/faster/better.