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Author Archive for Coach Nate

Weightlifting WOD 4.19.14

Hang Muscle Snatch – 5 reps x 3 sets (heaviest set possible)
Power Snatch – 75% x 3 x 5
Snatch Push Press + OHS – 75% (of sn) x 5+1 x 5
Back Squat – 80% x 6 x 5

Endurance WOD 4.17.14

Run/Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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Endurance WOD 4.15.14

Run/Row: :45 on/2:00 off; :45 on/1:45 off; :45 on/1:30 off; :45 on/1:15 off; :45 on/1:00 off; :45 on/:45 off; :45 on/:30 off; :45 on/:15 off; :45 on

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Article:Posture – Proper Body Alignment

Keeping proper body alignment when running is essential in efficient running. If our body alignment isn’t correct, we can’t take full advantage of gravity. Running is so much easier when we train our body to run with proper alignment. It takes our bodies some time to this new demand, but if we focus on it every time we run it becomes more natural.


Endurance WOD 4.12.14

Run: 15k @ 85% 10M TT pace
Row: 10k @ 85% 15k TT pace

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Video: Slow Motion Pose Running. Characteristics of the Pose method of running:
1.Landing as close as possible under the body over the BOF=ball of foot (with BOF, hip and shoulder aligned)
2.Using gravity as the motive force in running by falling forward (allowing the center of mass to move over support). Don’t bend at the waist!
3.Change of support by pulling the foot from the ground via hamstring activity. There is no active (conscious, intended) push-off on support. Use of tendon- and muscle elasticity of plantar fascia, achilles, calve muscles, quadriceps, ITB etc., helps the body to regain height to change support again.
4.Speed, range of motion of limbs and cadence depends on the angle of lean and the ability of the runner to change support efficiently. The movement of the legs results from use of muscle- and tendon elasticity, gravity and momentum/inertia. An active landing should be avoided (extension of knee, dorsiflexion of foot, forced BOF landing). The thighs should stay relaxed in the swing-phase, so no active knee drive.

Weightlifting WOD 4.12.14

Clean Grip Deadlift (to knee) – 65% (of clean) x 3 reps x 3 sets
Clean & Jerk – 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3
Clean Pull – 95% (of clean) x 3 x 4
Front Squat – 75% x 4 x 5

Endurance WOD 4.10.14

Run: 8 x 800m, recover 3:00
Row: 8 x 1000m, recover 3:00

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Endurance WOD 4.8.14

Run/Row: 24 x :30 on / :30 off; rest 2:00 between sets 8/9 and 16/17

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Article: Gear for Runners. Most “running” stores will try to have you buy the latest and greatest in gear help you run better. They may even put you on a treadmill and conduct a “gait analysis” to determine what type of shoe is best for your running style. They’ve got it all wrong. Before running out (pun intended) to buy the latest gear/shoes that will prevent you from overpronating while keeping you visible in low lighting and keeping you dry, you should learn how to run correctly. Equipment does not have the power to make you a better runner, but it can assist you in getting better. Special shoes will not make you run better, learning to run correctly will.

Endurance WOD 4.5.14

Run: 10M TT
Row: 15k TT

For those competing in the Brambleton Ribbon Run and are also planning to run the Flying Pirate Half Marathon, you’ll need to make sure you get at least another 10k in after the race, regardless of which distance you compete in. Preferably this should be completed shortly after the race, otherwise the benefits are lost. The additional distance ensures your body is properly conditioned to work for longer durations and distances. Effort level for the additional 10k is 80%.

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ARTICLE: To understand proper training protocols for certain activities one must be objective to alternative points of view. The article provides an alternative point of view regarding CrossFit Endurance as a viable training protocol for runners. Read it and then think about how CFI goes about endurance training. Specifically pay attention to the “So, How Should Runners Train?” section. Does the CFI endurance program violate these principles or does it follow complement them with more specificity? There may not be a lot of scientific evidence/research that addresses the success/failure of CrossFit Endurance, but there has been a lot of anecdotal evidence. You decide for yourself if the CFI Endurance program has made you successful in your endurance goals, that really is all the evidence you need.

CrossFit Endurance: The Best Way to Hack Endurance or a Total Sham?

Weightlifting WOD 4.5.14

Clean Grip Deadlift (to knee) – 60% x 3 reps x 3 sets
Power Clean – 75% x 3 x 5
Power Jerk (% of split jerk) – 65% x 3 x 5
Back Squat – 80% x 5 x 5
Push Press – 75% x 5 x 5

Endurance WOD 4.3.14

Run: 8 x 4:00 on / 3:00 off
Row: 8 x 4:00 on / 3:00 off

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