Practice the pull: When you re-start the run, pull aggressively, reminding your body that this is now the new movement.
Switching from an overhead squat to a run requires you to go from a steady, balanced movement straight to an unbalanced movement. Holding a barbell over your head requires focus, balance, precision and midline stability. Similarly, in running you want to fall (unbalance), a skill that also demands focus, precision and midline stability. Practicing falling into a wall in your Pose position is essential so that it becomes a regular pattern for your body. Also, hollow rocks, boats and flags are integral core practices for being able to hold both the running Pose and all strength movements. (You can find examples of these and more core practices in BMack’s book PowerSpeedEndurance.)
As you move into the run, make sure you are pulling quickly so you can get to your normal cadence and avoid those heavy feet.
Running to Strength Movement
When transitioning from the run to a strength movement such as a pull-up, go right into the movement. Once you begin the movement, relax your breathing. While that may sound counterintuitive, you will be able to transition easier into the movement as your body regulates itself from the run. When you re-start the run, pull aggressively, reminding your body that this is now the new movement. Pick one leg and pull it a little higher, then the other — this way you can get right back into the run, pick up the cadence, and fall to move faster.
Biking to Running
Skill training: [S]et up a transition area and practice running to pull-ups or burpees, thus learning how to switch to a different movement and keep up the skill.
When you train for a triathlon, transition training is a big part of the training. You set up your area just as it will be in the race and you practice getting off your bike and running so your body will know what to do on race day. You can do the same in skill training for WODs: set up a transition area and practice running to pull-ups or burpees, thus learning how to switch to a different movement and keep up the skill.
Specifically for moving from biking to running, the ideal is to maintain the same high cadence from the bike ride into the run, pulling in similar fashion.
Now when you walk into the box and see “Nancy” or “Helen” on the board, you will smile knowing you have done your skill work and can take these girls on!
Keep up with Valerie Hunt on RunATX and follow her on Twitter at @runatxrun. For more video demos and instruction, subscribe to RunATXTV.
1 Lap SpiderMan
3 Rounds (barbell)
WarmUp for PowerClean+PushPress
**Mobility: couch, bandy ham 1 min each side
6 PowerClean+PushPress TnG
9 TTB AFAP
$$ 3X20 GHD
Please come in a drop off toilet paper and paper towels for the Henderson house. The domestic violence house in McMinnville. Not only is October breast cancer awareness month it's also domestic violence awareness month !!! Let's show our support!!
We'll be heading up to Trident Athletics / CrossFit South Tacoma in Washington on Saturday November 1st, so that Erin can complete in an American Open qualifier event The Trident Open. This is an unexpected closure and we apologize for the inconvenience this may cause you. We try to minimize the days we close, rest assured Jay will be honing his game day coaching skills. [ 88 more words. ]
Bridgetown Barbell Club Olympic Weightlifting Program Week 3 Day 4 A. Jerk Footwork NO dip- 50 Reps B. Snatch Pull + Snatch (% snatch) 55/3+2 65/3+2 70/3+2 75/3+2 80/3+2 C. Contrast Lifts x4 D. 1.5 Back Squat 55/5 65/4 70/5x3 [ 4 more words. ]
Not sure who put the big trash can outside last night, but please don't do that again. If you must, bring it back in before you leave. It was full of rain water this morning and extremely hard to get the bag out. Also, there are several cats around that can get into it if it's left outside. Do don't mess with it especially if it's raining, or if you do, make sure it's back inside before you leave.
WOD: 10/23/14 8 Minutes to accomplish: 8x2 Front Squats @80% 5 Rounds for time: 21 Wall Ball 20/14 12 KB Swings 70/53 CrossFit 101: 6:30pm, 7:30pm Same as General Class Check it out! We are ordering new zip-up hoodies for the Fall and Winter! They are American Apparel and super nice. A bit thicker o…
This Workshop, held in 6 weekly classes, will not only teach you the basics of Indian Club Training, you'll also learn proper technique to take your training to the limits! PLUS: included in the workshop price is your very own set of 1lb clubs to practice with, and they are yours to keep!
How did you do with you max weight back squat lift today? Were you a little scared? Did you ease off and when doing the final 20 you realized you could've went more? It happens. Just make sure you keep good form. Heels down and core engaged to drive up. The thing is when you do a good squat where your butt goes past parallel, the big boys now have to engage (glutes, hamstrings) to get that weight up! Quads are always working nonetheless but if you are doing a squat above the knee then you will not be engaging much or at all the posterior chain glutes and hamstrings. Posterior chain muscles are so important that make you more powerful and improve your posture (and that means those spinal erector muscles). If you did go pretty hard CONGRATULATIONS!!! You should roll those babies out, get adjusted or have a massage because you deserve it!
Patricia. Two years of working her butt off. Eating clean. And 55 lbs later her confidence beams out of her. She's strong and beautiful. Inside and out. This fitness stuff is a journey. S process. And this is how you do it!!!
Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.
Our next Foundations session starts November 3rd! The course will run four weeks on Mondays and Thursdays at 6:30pm for a total of 8 sessions.
Foundations is designed to introduce beginning CrossFit athletes to the movements and lifts that we utilize in our normal classes. If you’re looking to get started with CrossFit, this is a tremendous way to start. You will learn the basics, and you will gradually build up to the intensity that we utilize in our daily classes. This will allow for a safe and thorough start to your CrossFit life. In addition, we feel that starting with a group of beginners is less intimidating than jumping in with people who may have been doing CrossFit for years.
If you haven't heard of CrossFit, or want to know more about what it is, this article does a tremendous job of describing what you can expect:
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To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx
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!