CrossFit Running Certification | Day 2

July 20, 2008 · Filed Under crossfit metro blog · Comment

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.

Tags: crossfit running certification, POSE technique, run training