Run: 5M @ 90% 5M TT pace
Row: 10k TT
We’re going to do this WOD on the W&OD trail so let’s first meet at the gym, do a quick warm up, then drive over to the trail.
Author Archive for Coach Nate
Snatch – 75%x2, 80%x1x3
Snatch Pull – 90% (of sn) x 2 x 3
Front Squat – 75%x2, 80%x1, 85%x1
Run: Repeat 400m, recover 2:00 until form/pace deteriorates
Row: Repeat 500m, recover 2:00 until form/pace deteriorates
Post results to BTWB
Video/Article: UVA Research On Minimalist Shoes
I’m a little biased on this topic, but the owner mentioned in this article says that you should use a shoe that fits your biomechanics. If that’s the case, wouldn’t the ideal shoe be some type of minimal shoe? Otherwise the shoe changes the biomechanics of the individual’s running. Think about how you ran before you joined the Endurance Team. Then think about the types of shoes you wore then too. Next think about when you finally gave minimal shoes a chance. Did they help you change your running technique? Were you heel striking as much in minimal shoes? Humans were born to run, so minimal shoes are the next best thing to running barefoot. At least this research project will determine if there are changes to your muscles when you adopt a minimalist running style. You all know from personal experience that at least your calves have grown from the Pose method of running.
Run: Repeat 1k, recover 2:00 until form/pace deteriorates
Row: Repeat 1k, recover 2:00 until form/pace deteriorates
Post results to BTWB
Video: Continuing the discussion on why sitting is so bad for you; essentially when we sit all day, we turn off our posterior chain (aka glutes, hamstrings, and lower back). Societies that sit all day (most Western cultures) have forgotten how to activate their posterior chain properly. Regardless of what we do all day, if we maintain proper posture we’re most likely to stay organized in our position. And staying in good positions prevents our bodies from adapting to bad positions. Here are some ideas from Kstarr on how to maintain good posture and positions while we’re trapped at our desks all day.
Snatch – 75% x 1 x 6
Power Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1×3
Dip Squats – 120% (of clean & jerk) 5 x 3
NOTE: The Dip Squat is simply the dip portion of the jerk. DO NOT let your torso pitch forward or the heels to leave the ground. These should be very heavy.
Field Trip! Hill training.
Run: Max effort hill sprints “at speed” 10 x 30 seconds max effort, rest 2:00 between each rep
Row: Max effort hill sprints “at speed” 10 x 30 seconds max effort, rest 2:00 between each rep; damper setting at 10
Post results to BTWB
Video: The same concepts apply to running up and downhill as running on a flat surface. When running uphill you have to increase your cadence and “fall” up the hill. This ensures you’re not wasting energy trying to bound up the hill. Some folks like to attack hills to get up them as quick as they can and when they reach the top, they’re completely spent. Instead you should climb the hill using as little energy as necessary and then use gravity to your advantage on the downhill to blow past your competitors. Running downhill fast really requires you to not be afraid of falling. Otherwise you can use the downhill to recover and catch your breath as you let gravity do the work.
Run: Repeat :30 on :30 off until form/pace deteriorates
Row: Repeat :30 on :30 off until form/pace deteriorates
Post results to BTWB
Sitting is killing us! Another reason why I encourage that you drink enough to stay hydrated throughout the day is that it forces you to get up and go use the bathroom frequently. Sitting makes all of our tendons and ligaments short–remember that our body adapts to the positions we put it in and if we sit all day, the body tends to shape itself into a sitting position. Make an effort to stand up and walk around every hour. You can even do some simple stretches at your desk that KStarr recommends in the video.
Snatch – 75%x2, 80%x1, 85%x1x3
Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1
Clean Pull – 90% (of cln) x2, 95%x2x2
Back Squat – 75%x3, 80%x2, 85%x2x2
Run: Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Row: Repeat 6:00 on, 6:00 off, until form/pace deteriorates
Post results to BTWB
Video: More on hydration. I cannot stress the importance of proper hydration. Half your body weight in ounces as a minimum–no excuses.
Snatch – 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat – 75% x 2, 80% x 2, 85% x 2, 2RM
(if time)
Good Morning – 3×5
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