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.
While the pull-up doesn’t seem all that hard to do, it’s one of the most difficult exercises to even get started with so I came up with this short list of the 7 reasons why you STILL haven’t mastered pull-ups!
Main - CrossFit Adult View Public Whiteboard Clean (1 hang clean + 1 full clean) Metcon (Time) E.M.O.M. ALT 8 MIN ALT 3 squat cleans (165/105) 12 pull ups ----------- 5 rounds: 8 front squats 12 burpees 21 kb swings
Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!
ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS!
- CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar.
- WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)
TODAY'S WOD LIFT 5 x 1* (60-70%) 3 Position Power Snatch (floor-below knee-mid thigh) *1= 1 rep from the floor, 1 below the knee, 1 at mid thigh METCON 3 RFT: 15 Kb Snatch (each arm- 53/35) 15 Ground Release Push Ups 50 Double-Unders How to do the Perfect Kettlebell Snatch
SMR - rhomboids / low back
Banded hip flexor stretch
2x10 hip thrusts
2x10 scap retraction on rings
5 x 250m row sprints - rest 2 mins between attempts, post best and worst time
AMRAP in 12 minutes:
15 push-presses (75/55)
12 back rack in place walking lunges (75/55)
Week 1, Day 2:
5x5 @ 75-80% weighted ring dip
5 attempts for max time in an L-sit
With a 15 minute running clock:
Followed by max rounds of:
(1,2,3...) Hang Power Clean (175/120)
(1,2,3...) Burpee over the box jump (24"/20")
*do the long 800m course, then around the building twice
Every 30 seconds for 8 intervals:
1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds.
Then, rest 3 minutes and repeat once more.
We are long overdue for a good ol' fashioned strength day. Come on down and see if you have achieved a personal record! Check out your results from the last time we did this workout on myResults. Strength Day: 5 Rep Max Deadlift Martin's 190# (95# pairs) Dumbbell Bench Press - now there is a person going for a personal record!
This Saturday the 25th is the Yuba Sutter United Way Spooktacular 5k/10k Run! Race starts at 9am and there will be prizes awarded for best costumes! Let's get out there and represent CFFR!! https://www.yuba-sutterunitedway.org/civicrm/event/info?reset=1&id=15
This week is a special one!
Why you ask?!
Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????
CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.
Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop)
Conditioning – 4 Rounds for time:
4 Deadlifts, 115#/75#
4 Power Cleans, 115#/75#
4 Push Press, 115#/75#
4 Front Squats, 115#/75#
Post results to comments.
CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is..........
"The CrossFit Total"
15 Min to find 1RM Back Squats -3 attempts
15 Min to find 1RM Press-3 attempts
15 Min to Find 1RM Deadlift- 3 attempts
add highest rep from each movement together to find total
In teams of two, with only one teammate working at a time, perform the following within 28 minutes:
6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero)
50 Burpee Box Jump Overs (24"/20")
10 Rds of Cindy (5 pull-ups-10pushups-15 squats)
6 x 100 Meter Sprint Run (50m down and back, then partner goes)
10 Rds of Cindy (advanced do Chest to bars)
50 Burpee Box Jump Overs
MAX Double Unders
Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders.
*for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner.
** advanced player please perform chest to bar pull-ups