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.
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.
It's almost GIVEAWAY time! Want a chance to win a FREE pair of HandBand Pro® handbands and a FREE speed rope? Here's how to enter!
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