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.
15 mins to work to heavy
Snatch deadlift + snatch pull + snatch
10 power cleans 185/125
20 burpee over bar
30 toe 2 bar
200ft farmers carry 55/35
30 toe 2 bar
20 burpee over bar
10 power cleans
Body Comp Challenge is in full swing. Be sure to make these next 12 weeks worth it! #cfinvoke #cfiathlete #cfibootycamp #crossfit #bodycomp #fat #relentlesslife #weighin #eatright #nutrition #goals #progress
There is still space left to register for the Carl Paoli seminar at CrossFit Ridge Ave on September 20th from 9am-5pm.
The seminar is $295 with discounts offered for CF Level 1 Certified Trainers, Educators, Military/Fire/Police/Rescue and USA Gymnastics members!
This seminar is appropriate for coaches, trainers, and athletes of all levels who are familiar with CrossFit and/or training using functional movements. The main takeaway from this seminar is Coach Carl’s “Position-Movement-Purpose” framework with which you can analyze and dissect all movements, no…
What an awesome start to our Let's Move class on Saturday September 6! Remember this class is free every Saturday from 10:30-11:30 bring your kids and their friends! We can't wait to see the turn out for this Saturday!
We will have WODbody Sports Massage in house here at CrossFit RDU this coming Wednesday. Appointment slots will be available from 3pm-8pm in 30min sessions or more. There will be a sign up sheet on the whiteboard. Check them out and we may make it a permanent fixture!
$35 - 30 minutes
$45 - 40 minutes
$55 - 50 minutes
$65 - 60 minutes
Achieving Excellence through competition helps us break through our own boundaries. From the coaches desk we are all proud of the athletes that came out, and more importantly for all of your help and support.
Sarah Tallent Hometown: Hawkinsville, GA Age: 28 Occupation: Pediatric Nurse Practitioner. I work in critical care in the peds cardiac ICU and occasionally in the regular pediatric ICU. When did you first start CrossFitting? Jan 2010- I was newly engaged and wanted good wedding arms. What is your f
Hey Main Liners and R5ers! Good news...beginning this Thursday, 9.11 at 6:30pm we are bringing in a Chiropractor a couple days a week for your aches, pains and general fitness recovery needs to CFML. The wonderful, Dr. Katzen will be scheduling free consultations and following up with necessary treatments. We could all use a little adjustment. Call today to schedule your appointment at CFML- 610-664-8330 http://www.drkatzen.com/
Congratulations to Brandon M for passing his CrossFit Level 1 Certification and also Head Coaches Phil & Kelly for completing / passing their CrossFit Kettlebell Certification this weekend!
Continuing education is very important to us here at CrossFit Coastal. Your instructors are always in a constant state of learning new ways to serve you better.
Proud of you!
Check out CFD athlete, Sarah Tallent, in our latest Athlete Spotlight!
"My body has much more muscle than before. I like that part. I also really like feeling strong. I never feel more strong than when my hands are around a barbell preparing for a 1 rep max of something."
This Wednesday, September 10th from 6:30-8:00pm Kyle will be holding a Nutrition Seminar. It is free and open to anyone who would like to attend (members or non-members). If you haven't attended one of Kyle's nutrition seminars definitely get in for this one!
CFE Week of 9.8.14:
4 Rds: 2min each of row, burpees, DU. 1 min rest btw each. Then, core work.
9/10: 25 Min AMRAP of 400M Run w/ max plank hold. Once runner can no longer hold plank they must run again. Then, 5 Min hill sprints every 30 sec.
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1) Answer this question: Where do you workout?
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Hope everyone had a great weekend! Tomorrow is 6x6 back squats so rest up tonight! This week and next week will be the two hardest weeks of the squat cycle, so prepare yourself (mentally and physically!) and don't miss out. The squatting will take the majority of the class time, we want to make sure you get through your sets with enough rest and not too rushed. See you tomorrow!
What a great weekend at Revamped! The SuperFit competition couldn't have gone any better and we are so thankful to have had so many awesome volunteers and judges. We wouldn't have been able to do it without you guys. The judging was on point! So many great no reps! haha I am terrible. But really, you guys killed it and my equipment crew was crazy fast! All the heats were ready to rock and roll every event. The comp finished like 2 hours ahead of schedule with no hick ups throughout the day at all. From the bottom of my heart, thank you all so much.
The Revamped athletes did amazing as always and we are super proud of you guys. Your training and hard work shined bright and you all showed a lot of heart all day.
Tomorrow's WOD (Simple and to the point!)
Back Squat 5x5 @ 80%
30 Clean & Jerks for time (185/115) C (155/95) (135/95) S