Post-certification Workout
Today is a rest day, but yesterday, after certification, I felt the need to train – but not the HQ prescribed filthy fifty. I need more energy for that and certification had me a little zapped.
Post-certification WOD
Four rounds of:
- 20 push-press 45 lbs
- 20 kettle bell (dumbbell) swings 40 lbs
- 5 burpees -with new standard clap
Two rounds of:
- 10 medicine ball pushups
- 10 inverted rows
- 120 jump rope
Evening:
A little 2.3 mile run with my stepson working on the movements learned at the CrossFit Running Certification.
CrossFit Running Certification | Day 2
Injury Prevention and Roll Outs
Although I am not one to get typical running injuries (knock on wood), I really enjoyed, Brian MacKenzie’s counterpart, Carl, and his lecture on injury prevention. We spent a lot of time going over not only ways to prevent injuries, but also excellent and unique drills for self-massage and trigger points.
I especially enjoyed learning all of the ways one can use a tennis ball to “roll out” areas such as the arch, the quads, the calves, and the glutes.
For drills, we worked on movements to improve hip control (which could double as love-making exercise, creating much amusement for the participants), as well as ways to stretch and strengthen the feet. This is an area where I could use some increased flexibility and was thankful for the quality instruction.
There’s that Zone again
Like Most CrossFit nutrition discussion, the lecture on nutrition was paleolithic, which I love, and heavy on the Zone side as well. I think the Zone is cool, but for me, right now, it’s a little too much measuring and calculating. …plus, I just can’t get past the infomercial-ishness of the information presentation at the Zone Diet web site.
Paleo I can handle in pure principle, and although I am not strict, I get better and better at it.
Video Tells the Tale
After some more drills working on pace and cadence mechanics, it was time to video each runner again, review each new running stroke, and evaluate improvement.
Our class did very well, and everyone improved substantially.
I improved my running efficiency by 58%; however, for me to implement this new style of running properly, I will need to start all over and reprogram from the shorter distances.
I am not 100% sure, today, how I will do this, so it will be an interesting experience.
Next week – Olympic Weightlifting Certification with Coach Bergener, August 2-3.
CrossFit Running Certification | Day 1
Crossfit Run Endurance Certification is designed to bring a ‘standard’ to running and endurance training – and naturally, is created to complement CrossFit training.
CrossFit Run Endurance Certification | Day One
Today, we started the day with individual introductions expressing our love/hate for running, our CrossFit experience, injury experience, and what we hoped to get out of the Cert.
Brian Mackenzie, founder of the certification and experienced ultrarunner and endurance athlete, began the morning with some solid lecture and explanation to the prescribed running technique, which is very similar in principles and methodology of the POSE running technique.
Video Doesn’t Lie
Then, it was on to the video session where Brian videotaped each runner. This is where everything we thought we were doing was proven wrong. Video doesn’t lie, you know.
Brian went through and analyzed each runners video segement, in a group setting with all of us, and the instructors took note of:
- Our body position, including hips, shoulders, and head
- Our stride positions
- Our time of impact
- Our individual running issues – pronation, supination, etc…
- How long it took before our the balls of our feet were below hip
- How long our feet were on the ground
- How extreme our rear leg lock-out was or was not
- How long we were airborne
The goal is balance. The runner is less prone to injury when in the air. Interesting…
Drills, Drills, Drills
Next was a series of drills to help us reprogram our running strokes and implement more of a hamstring-pull movement when coming off the ground. We also worked on the concept of “posing” and then “falling”.
Every Cert has a WOD
Lunch, more lecture, and more drills ..then, came the obligatory workout of the day – CrossFit style of course.
The workout consisted of three rounds of:
- 20 squats at the bottom of a hill
- Run 100 meters up a steep hill
- Halfway up, at a sort of flat spot, do 5 burpees
- Continue running another 75 meters to the top of the hill
- 20 more squats
- Run back down to the bottom
Total of 120 squats, 15 burpees, and about 500 meters of hill running. NICE!
7:13
The top finishers completed it in 6:04… studs.
Love CrossFit, but Singles?
I’ll admit, like other CrossFit junkies, I struggle to understand ‘single’ days. Perhaps all the MetCon training we do has me conditioned to want to destroy the workout more, but it’s a little less-than satisfying after completing single days.
Maybe I’m not hitting it hard enough
WOD – Weighted pullups singles
1x1x1x1x1x1
- Body weight: 202lbs (as of 7/17/2008)
- started with a warm up of clean-n-jerk, snatch, deads, and no-load pullups.
- 15 – too easy
- 20 – too easy
- 25
- 30
- 35
- 40
- 40
- 40
But, I didn’t feel spent. Yea, the third set of 40lbs was a movement to failure, but that’s just load, not fatigue.
I know the first two days of this 3 on one 1 schedule were brutal …and yesterday was all ‘push’ work, so I suppose to both give us a small break, and focus on PULL work, was coach’s intention.
Ideas? thoughts?
Sometimes, You Gotta Scale
Tough workout this morning.
Have you ever noticed, no one in the gym is sweating more than CrossFitters?
Have you noticed the funny stares you get from the dudes in sleeve-less shirts ticked up in the preacher curl bench, …or the chatty-cathys hovered around the lat pulldown?
Things that make you go, “hmmmm….:”
CrossFit HQ WOD – scaled
As many rounds in 20 minutes of:
- 15 pushups
- 12 ring dips
- 9, 115lb push-press
Summary: got four rounds. Had to scale to 95 lbs on push-press, and without rings, had to double bar dips to 24.
Killer training.
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