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.
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