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 BeachFit 101 Specialty Program is wrapping up this week. For the past six weeks, our participants have worked hard through conditioning workouts that were designed to stoke their metabolism to new levels. In addition to the workouts, students have also practiced holding themselves accountable…
Announcements Hi Everyone! 4th of July is upon us, and we have decided to have both Crossfit and Metcon classes at 9:00am on Friday. Come on in and work up an appetite!! Happy 4th.. Saturday will be regularly scheduled classes. Thanks. Main –… [ 45 more words. ]
WOD- Thursday, July 3
SKILL OF THE MONTH: MUSCLE-UP Weekly Homework: do this before class, after class, or at open gym to improve your muscle ups! Week 7/1-7/6/14 1. Swing Hip to Rings 3×8 2. Ring Supports 3×8 3. Ring Rows 3×10 4. False Grip Hang 2x …
Take up this 30 day burpee challenge this month and tone up and boost your leg, butt, core muscles and body strength to the max. Besides it is a lot of fun, even Ruben Lugo is looking forward to finish this. The challenge has 1 exercise which you have to do each day, and the […]
Friday July 4th- 8 & 9am Classes only!
Sunday July 6th- 9am Swim WOD at COM Kentfield Pool
Sunday July 6th- Oly Strong moves to 10:15am on Sundays
Tuesday July 8th- 11-11:45am CrossFit Kids starts, 2 spots left, register today! Parents WOD while your kid plays!
Saturday July 12th- Crosstown Throwdown TCF vs Santa Rosa Strength and Conditioning – 11:45-2 pm at TCF, sign up on competition board located in SRB- all levels welcome!
July 21st- Clarke Holland attends and dominates the CrossFit Games 2014
Schedule for the week of July 4th:
Friday, July 4th: 10am class @ CSC only
Saturday, July 5th: 10am class @ CSC only
Make your way up to CrossFit Sonoma County to pick a Hero workout to complete in honor of Independence Day! The gym will be open from 10am-11:30am. Come in and throw down before a day filled with food, family, and fireworks!
Last nights Pull Up Skill,Clinic was full as can be! We had people get their first Kipping Pull Up, we had others improve their technique, and started others on their way to getting pullups! It was great time yesterday, good work to all those who attended!
TODAY’S WOD LIFT Back Squat: 3×2 @ 90% Bench Press: 3×2 @ 90@ Sumo Deadlift: 2×2 @ 90% of deadlift 1RM METCON 21-15-9: Pull-ups Wall Balls KB Swings (70/53) Five Ways Your Digestion Goes Wrong and How To Fix It [ 18 more words. ]
7 Thrusters 95/65
7 Pull Ups
Rx+ = 95/65 and C2Bs
This year’s 4th of July WOD will be held at the Guy West Footbridge on the American River at Sac State. It will be a longer, team based WOD. Everyone is welcome and encouraged to join in. We will scale for you all and keep everyone moving. It’s always a blast to get outside and do something a little different on the 4th. Plan to be there at 8:30am.
Please register for the class by Wednesday evening, as usual on Front Desk HQ so we can figure out how much equipment to haul out.
Park at 910-948 University Ave and meet at the base of the Guy West Footbridge.
SMR - low back / erectors
2 min Banded hamstring mobilization
2x10 glute bridges
10x2 Banded Speed deadlifts
Take a few minutes to find a reasonable work weight for Banded deadlifts. It will be in the 50-70% range of your best Deadlift... But use a weight that allows you to PULL FAST off the floor, and lockout fast, even with the band. Hold each lockout for a 3 count, and deload the bar between reps. Guys use the blue or red band, and girls use red.
4 rounds for time:
60 double unders
Week 6, Day 3:
6x3 Power Cleans from the blocks @ 70-75% (at the knee or slightly above)
AMRAP in 10 minutes:
(4,8,12...) toes to bar
*unbroken 25' handstand walk after each round
*if you complete the round of 24, then stop and mark the time
4 rounds for time:
60 double unders
Given that most of us are going to be away on the camping trip, Genesis is going to celebrate 4th of July tomorrow! 4th of July Workout: Wear red, white, or blue or add 50 burpees to your workout before completing the following: 8 Rounds 7 Pop-ups 4 Hand… [ 50 more words. ]