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 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. ]