There’s a concept in PoseMethod of running called the “do nothing” concept. In fact, we used to joke that Nike should have said “Just Do Nothing” when talking about running. Says Dr. Romanov:
Gravity is a greater force than anything we can generate on our own, so we must learn to get out of the way and let gravity propel us forward while we preserve our energy for the simple act of pulling our foot from the ground.
Try to remember that the next time you take off sprinting in a WOD or race. This is why animals in the wild are generally in a resting state between chasing prey — they don’t train to run; they just let their bodies act they way nature intended.
Allowing movement means learning how to take out any extra and/or unnecessary acts as well as learning a new skill and releasing old habits.
How Do You “Relax” While Running?
The more comfortable I can be with allowing gravity to move me while I just “do nothing,” the more relaxed and comfortable running will be.
Being relaxed is another skill worth working on that will help you in all of your movements. Whether you are running all out in a WOD, racing, or just going for a tempo run, the less tension you hold the better.
But therein lies the question: How do you practice “relaxing”? By working on a few different components:
increasing your perception of how it feels to run correctly using skill drills
learning to use reflexive action of the muscles
As you develop your skills you will run faster and it will feel easier.
[I]f I only had time to practice one thing to really help me with relaxing during running, it would be to practice falling.
A proper warm-up is always a good place to start to make sure your joints are floppy before you begin your runs. How floppy? Picture yourself as a string puppet — that’s how loose you should be in order to allow movement. Even with your arms bent, your shoulders should be tension-free, and your quads should stay loose even while your knees bend. Stiff running is uncomfortable and will often lead to injury, but as with proper breathing, you want to practice how to stay loose when you are not right in the middle of a running WOD or a race.
Exercises and Drills to Practice
Developing Foot Strength
Strengthen your foundation (feet) and give the calves a break! My PT likes to tell people they have “pudding feet” — that is, they are walking around on a pile of mush and their poor calves and ankles take all of the punishment. Strength training your feet will allow your shins and calves to relax while also keeping your plantar strong. Add in some extra foot exercises twice a week by walking around barefoot on some rocks and/or grass or do towel pick-ups with your toes.
You want your forefoot to be strong so you can absorb your body weight on your foot during running.
If your calves are relaxed during your runs, they are able to do their job of providing elasticity to your run and acting as shock absorbers.
Our event calendar lets you create your own event listing for any type of event - throwdown, adventure race, seminar, you name it. For free. In 2 minutes. It's as easy as writing a Facebook post. And you can embed the calendar right on your website. Try it today!
Even if you're not on a strict Paleo plan, going Paleo (low in carbs, high in protein) at dinner can be a great technique to help you shed weight. Celebrity trainer Gunnar Peterson recommends that his clients skip carbs later in the day, since foods like
Best Rx Scores from Tuesday:
Doug J 282
Malia M 279
Harrison F 279
Nardia W 252
Travis Thorne 242
Travis Jones 230
Erin P 229
Damian C 228
Jonathan L 226
Lauren Z 225
Dan S 224
Frank V 215
Chris C 214
Adam M 205
Kelly D 201
Ken T 189
Melanie W 187
Julie S 163
2 minutes of WBS (20/14)
2 minutes of rowing
2 minutes of burpees
Don't forget that our Intense Strongman event is this Saturday at 9 am! We have 36 registrants (which is AWESOME for a strongman event) and we have 7 women signed up! The day will be finished off with the athletes performing a truck pull. This event will be fun for the whole family and is expected to conclude no later than 2 pm. The weather forecast looks great so make plans to attend!
09Apr, 2014Categories:UncategorizedComments:No Comments Thursday April 10Better hip folding for toes to barhttp://www.mobilitywod.com/?s=toes+to+barLow backhttp://www.youtube.com/watch?v=yUKhljDYOZM3-6-9-12-15Box JumpsT2BOver head walking lungesLeave a Reply Cancel replyYour email address will not b...
Thursday, April 10th-
CCF is always striving to offer our Members MORE than just a "gym membership".
Just a reminder of some offers you may not be aware of:
- beyond the whiteboard
Ever wonder how to keep track of your workouts, times, weights? What about when you're asked to do 80% of a max?
CCF offers ALL Members a FREE account with Beyond the Whiteboard.
You can track your WOD's, diet, sleep, weight, and so much more from your computer, or mobile device through the BTWB app!
Each days WOD is loaded into the system so all you have to do is just enter your time/reps.
To sign up, go to www.beyondthewhiteboard.com. YOU WILL NOT NEED TO ENTER ANY CC INFORMATION! If you're having issues signing up, contact Coach Josh here: email@example.com
Carolina CrossFit is "Powered by HYLETE", and as a part of being "powered by HYLETE", everyone is invited to receive 20% off for LIFE at HYLETE.com.
Go to http://hylete.com/poweredbyhyleteathlete to activate your 20% off account.
Use promo code "CarolinaCF25" for an additional 25% off your first order, totaling 40% off your first purchase!
If having issues getting your account set up, contact Coach Josh here: firstname.lastname@example.org
- Barbell Club & Intro to Olympic Lifting
Want to learn the Olympic Lifts? Ready to transition from Fitness to Balance? Looking to focus on your lifts on a regular basis?
For info, and to sign up, contact Coach Joe here: email@example.com
- MiBek Farms
CCF has partnered with Kelsey W. of Mibek Farms to provide our Members with grass fed, grass finished, free ranged beef; raised right down the road in Barnwell, SC.
Kelsey will now be here EVERY Monday, alternating between the afternoon and morning classes.
For more information on Mibek, check out their website here: www.mibekfarms.com
- Exclusive Coaching
Your private programming experience will be tailored to your specific needs, and will include:
~Mobility exercises to improve and restore joint range of motion
~Skill-based warm-up to prepare for specific movement patterning
~Strength and conditioning exercises chosen to specifically achieve your goal
~Post-workout recovery techniques
~Health, wellness, and lifestyle support
Private programming is recommended if you have been sedentary for a long period of time, are training for a specific sport or event, have significant health limitations, or just prefer the additional attention and accountability.
Exclusive programming can be done online or at Carolina CrossFit.
For additional EC information, contact Coach Joey here: firstname.lastname@example.org
- Palmetto Sports Massage
CCF has an onsite Sports Massage Therapist in Shaun Phillips. When he's not at CCF, you can catch him on the sideline of the USC Football games and various other Gamecock Athletics programs.
For more information, or to set up an appointment, contact Shaun here: email@example.com
- Vaughn Physical Therapy, LLC
CCF also has an onsite Physical Therapist. Dr. Brandon Vaughn, DPT, Cert. SMT, Cert. DN
American Physical Association Member
For more information, or to set up an appointment, contact Brandon here: firstname.lastname@example.org
Optional WOD- Fitness & Balance:
Z1 (easy pace- non stop)
1 min AD
1 min row
1 min bear crawl
1 min jump rope singles
1 min FLR
1 min run
Everyone is invited to join PCFer ML Gilbride's family and friends in a celebration of her life and legacy by participating in a CrossFit WOD in her honor. All are welcome to participate, spectate, or just come out to honor our friend. Registration link and details below.
Want to make your race experience more social? Plancast helps you discover what your friends are doing in the coming days, weeks and months. Now you can share your experience and distribute your photos and videos from a recent event through Twitter and Facebook instantly with your friends and fans.A...
Sorry for the inadvertent omission of a few members of our family in previous post. Also wanted to give a big shout out to Malia Cooke Storino and Rita Revels. Both of these ladies also ran the Cooper River Bridge run this past weekend. Great job Ladies!
Essentials: A. Two sets: Not For Time of: DB Opposite Arm Opposite Leg Step Up x 12 reps per leg Elevated Single Leg Bridge x 12 reps each leg Good Mornings x 12 rep B. Three Sets Body weight Bulgarian Split Squat x 12 reps Per Leg Tempo 3010 On the 4min Marks C. Five... View Article