Building Your Aerobic Capacity with Chris Hinshaw

– Ya know, I always am honest with people when I’m asked “do you like running?” It’s like I really don’t
it’s hard, it’s really hard. In this course I put a couple examples up like 10 by 400 meters, and would I show up to the kind of a track
work out, and I wouldn’t. I think it lacks creativity. (upbeat music) – Coach Hinshaw is creator of the Aerobic Capacity Methodology, and CrossFit specialty course. Aerobic capacity goes
way beyond just running, and focuses on building
a robust energy system, so that we can preform
longer, and fatigue less. I had chance to take the
course, and it was excellent, both for it’s blend of exercise science, it’s practicality with tools, and techniques that you can
take away from the course, and put to use right away to
improve your aerobic capacity. After the course, I had a chance
to chat with Coach Hinshaw, where we talked about the
importance of maintaining various gears in our energy system. Why running gets a bad rap
in CrossFit, and bacon. So, end of the course, I totally
enjoyed it, super awesome. I feel like when running
comes up with CrossFit stuff anything more than 400 meters, it’s always just like this
death look from people. So, why do you feel like
it’s gotten such a bad rap, and why would you say
aerobic capacity is important for CrossFit athletes to work on? – Yeah, man, I think it
has gotten a bad rap, but I think, because it’s tough. I always am honest with people when I’m asked, “do you like running?” and it’s like I really don’t,
it’s hard, its really hard. In this course I put a couple examples up like 10 by 400 meters, and would I show up to that kind of a track
workout, and I wouldn’t. I think it lacks creativity. I think that we as coaches, we have so many things
that are available to us, why would we just say, oh, we want you to run 5,000
meters at maximum intensity. We know that people don’t
want to do workouts like that, so why don’t we just get
a little more creative. And for me, it’s interesting
I was in Melbourne, Australia, and I was at a gym, Rob Forte’s gym, and we did a workout that
started with a heavy snatch, and then what we did as the main workout was seven rounds of seven reps at a percentage of that heavy snatch. So, they did seven
rounds of seven snatches, but then what I had them
do, was I had them run to the end of the
building complex and back. And, it was roughly 150 metes
down and 150 meters back. Seven rounds. So, it was 2,100 meters of running, but what I told them was is that, your job is to do those seven
reps unbroken every time, if you fail you must
restart that entire round. So, your job is to run that run as slowly as you can,
so that you can recover. I don’t care how slow you run that run. I took that pressure off them,
and so someone even said, they said, hey, what if I do that run and it takes me four minutes. I’m like you can take five
just as long you don’t walk. But, if you’re missing the
snatch, you’re restarting. And so, all of the attention
was on the snatch, right. Well so, at the end of
the workout Rob and I ask, we said, ya know, there’s
28 people in the class, we said, who knows how far we ran. And, no one knew. We got them to run 2,100 meters, right. And, they never even knew, because their focus was on something else. That’s what I’m talking about. – So, you kind a snuck it in there. – Right, but what we did as
coaches, is we were creative. We were creative, and
we wanted them to run, but we didn’t want them to
feel like it was a chore. It’s the same thing we did
today in the workout, right. We did running workout
that was not focused on making your eyes bleed,
we focused on a skill. Ya know, a pacing. And, I think that’s why I think we can do a better job in that way. I think that we can really
do a smarter job in finding a way to get people out there to run. – Now, there’s not just
benefits to running it bleeds over into bettering everything. – Absolutely, that’s
the thing about running, you have to look at movements. So, we’ve all had cases in CrossFit where we hadn’t practiced
a particular thing, and all of a sudden we go
and do it, and we PR, right. It’s like, wow, how can that be, cause I haven’t practiced it. Well, the thing is we do
so many similar movements that, that theory of specificity
doesn’t always hold true. We have a lot a crossover. The thing about running is
that, we do a lot of movements where must support our
structure in a similar way. So, we do of jumping rope, we
do singles and double lunges, we do wall balls, we do air squats, we do squatting exercises, and they’re very similar in movement. The thing about running, what it does, is it actually allows us to build up capacity in a similar movement. So, when we end up doing these other high volumes of thrusters, the running does have
some crossover benefit. And so, that’s why I
look at that movement, and it’s like we have to prioritize, it’s like where is the
highest value of time, in terms of creating fitness,
and running is one of them. Running is up there in terms of its value. – If you’re just a regular
CrossFit athlete, what are three things you could do to help
improve your aerobic capacity? – So, I think think that the
number one, the number one is you need to recognize that
every movement’s unique, and every speed within
that movement is unique, you must develop a range of
gears, that’s really important. Number two is, is that you have to focus on your maximum sustainable pace. Every movement is unique,
and so what you have do, is develop an ability to know what capacity you have in that movement, what speed can I sustain. And number three is, you’ve
gotta do workouts where you build fatigue, and focus
on the recovery side. We focus a lot on in this
sport about high intensity, developing our speed, our
strength and our power, important. We also work on longer time
domains, we build work capacity. What we don’t look at enough
and measure is our recovery. Do we just stand around,
do we walk around, or do we do something else
that’s a little more active? Five by five back squat, can we do something other
than sitting around for three minutes between reps to
improve our rate of recovery? One of things that we really can do, is do high intensity efforts,
building the fatigue, and then do a low intensity
effort to clear that fatigue. Doing more lactate clearance workouts to help us create more intensity. Look, if I can clear fatigue faster, then I can put more intensity in, because I clear it at the
rate that increase occurs. And, so those three things
are really important. The ability to recognize that movements are uniques
and speeds are unique. Looking at my maximum sustainable pace, and then looking at the ability of clearing that fatigue at a faster rate. – Last question is, I was
totally curious about it. What’s the secret to cooking
three pounds of bacon? (laughs softly) – I am cooking three pounds of bacon in… There ya go, just you wait. It’s been about five minutes,
now what’s happened is, look at that nice, beautiful bacon color. Three pounds of bacon, five
minutes, every piece is nice. So, there is a trick, so we
got together in Cookeville, and there was like 14 people, right, and we had one tiny little pan, and they’re like, “Oh,
I’m not cooking bacon,” I’m like step aside, right,
and I end up throwing three pounds all in the little tiny pan, and everybody was like you’re
gonna ruin the whole thing, and, in reality what happens is, is you throw it all into a pan, and essentially the bacon
grease goes to the bottom, and you essentially
deep fry all the bacon. – Does it just end up filling up with a good amount of grease? – Yes, and basically you’re
deep frying the bacon – You just kind gotta rotate
and make sure everything gets in that grease and heats it up. – Yep, yeah, it’s really
actually a cool tip. – Thank you some much Chris,
it’s been an amazing course. – Thank you very much. – Thanks for watching. If you like this video
please give it a thumbs up. If you wanna see more videos like this click the subscribe button. And check out for more tips and articles on fitness and nutrition. (upbeat music)

4 Replies to “Building Your Aerobic Capacity with Chris Hinshaw”

  1. I appreciate your wisdom on this, so forgive me if I come off as skeptical, because I am genuinely here to learn, but don't you think that the class you used as an example of "taking their mind off running by having them focus on the unbroken snatch" really didn't actually mind the running because, as you stated, they could "take as long as they wanted, just don't walk"
    If all the running I ever did was similar to this, I wouldn't run because it wouldn't seem worth it, but if I was to run and I could take as long as I wanted, so long as I didn't walk, I'm not sure I'd really mind it. Even if you told me up front I need to run for 2100 meters.

  2. Two thirds in and still not even mentioned aerobic capacity… you know, what the video is entitled! No help whatsoever

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