Cross Fit - Use This Method To Get Stronger AND Faster - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “Cross Fit - Use This Method To Get Stronger AND Faster” from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

CrossFit athletes need a big cardiovascular engine to handle the final mile after heavy lifting; low‑intensity long runs build that engine.
Combine short, fast intervals (e.g., 300 m repeats) for speed and long, slow runs for endurance and better lactic‑acid clearance.
Adding a weekly long run (starting at 25 min, progressing to 35‑40 min) and mixing in 2‑minute threshold intervals within the run improves both running speed and weight‑lifting stamina.

Workout Example

Weekly long run (once or twice per week):
- Week 1: 25 min easy run.
- Week 2: 30 min easy run.
- Week 3: 35 min easy run.
During a 35‑minute run, insert 10 × 2‑minute threshold intervals (run at a hard but sustainable pace) with 1‑minute jog recovery between each.
Optional: After the run, add a short weight session (or before, if you prefer) focusing on compound lifts (deadlifts, squats, lunges) to keep strength high.
Progression: Increase the long‑run duration by 5‑10 minutes each week until you can comfortably run 45‑60 minutes. Add a longer “half‑marathon” style run (≈90 min) once your base is solid.

Closing Note

Give this blend of slow‑run endurance + interval speed work a try and tweak the paces in the Pacing app to match your own speed. You’ll be faster on the track and stronger in the box. Good luck, and enjoy building that unstoppable engine!