Work on the details: [Y]ou must practice transition training as part of your skill training for WODs or triathlons.
CrossFit WODs such as “Nancy” or “Helen” really test the athlete’s ability to combine strength and endurance in the same workout. Overhead squats and running, or running and then completing KB swings and pull-ups, are taxing on all the systems. In triathlon training, the transition from bike to run is known as a “brick” and it’s accepted that your legs feel like bricks when you start running! The same idea applies for the obstacle course races: you have to be able to climb a rope, jump over a 10-ft wall, and then run to the next station. People will generally say that the obstacles were doable, but it was the running that got hard.
Developing Foot Strength
As you fatigue, the first thing to go is running form. This is why you must practice transition training as part of your skill training for WODs or triathlons. As the WODs get longer, you can start to “hear” people’s feet — literally — as they stomp the ground because their cadence gets lower; they are just doing what they can to finish. If you practice skill drills that develop muscle elasticity and cadence, you will enjoy the benefits in your workouts.
Barefoot drills will both increase your foot strength as well as develop your muscle elasticity.
As you get stronger in your feet as well as increase your pliability, you will be able to maintain higher cadence at higher speeds for longer durations.
Progress slowly on these drills and pay attention to your form. Being able to land softly on a jump barefoot will translate to lighter feet in your run.
Start out hopping on two feet, staying on the balls of your feet but letting your heels touch. As you add the fall to move forward, practice one-foot hops as well.
As you develop more “springiness” in your feet, you can advance to jumping up and off a higher surface — with one or both feet — such as a low curb. Eventually you can progress to jumping onto a much higher box and then stepping off, with a focus on landing softly/quietly on the top.
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!
WOD for Friday April 11th...
A. 3 sets Not for time
Handstand hold 60-90sec
L- sit hold 30-60sec
B. For Time
30 KB/DB Clean and Jerks (15ea) (53/50//35/30)
30 KB/DB OH Walking Lunges (15ea)
30 KB/DB Clean and Jerks (15ea)
30 KB/DB OH Walking Lunges (15ea)
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!