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Video: Those that have had injuries and were not allowed to run know that I coach rowing technique almost as fanatically has running technique. Everything we do in CrossFit has a technique that improves the efficiency of the movement. And if we don’t perform the movement with the correct technique, we bleed power and efficiency. Since we have a few athletes that will be rowing for the next several weeks, I’ll be discussing and posting a series of rowing videos that describes proper technique. For those that are still running, don’t ignore these videos because you know I might just program a rowing only WOD.
Drill 1: Feet Out Rowing–You should be using the recovery phase of the row to do just that…recover. Rowing with your feet out of the straps allows us to relax our legs during the recovery. I’ve seen too many athletes during competitions waste energy using their legs to pull themselves towards the monitor/flywheel during this phase. Use the recovery phase to RECOVER.
Drill 2: Pause Drill–Pausing at the catch phase makes the athlete continue to move the handle between the end of the drive phase and the beginning of the recovery phase. CrossFit athletes tend to pause as they finish the catch. Doing this is similar to pausing on the ground during a box jump–when we do this, we lose all of our momentum and have to generate power from scratch. Whereas if we continue moving the handle back towards the monitor/flywheel at the end of the drive, we keep our momentum going.

BTWB

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.

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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.

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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.

CrossFit Kids Class times will stay the same:

Ages 6-10, 4:30pm-5:00pm, Monday-Thursday.

$100 a month

NEW CLASS TIME: CROSSFIT TWEENS

Ages 11-14, 5:15-6:00, Monday - Thursday.

This class will continue to focus on body awareness, agility, and movement. For this age group, we emphasize the mechanics of each movement. Technique is imperative as they prepare for the TEEN class.

$125.00 a month

NEW CLASS, TEENS

Ages 15+, 6pm-7pm, Monday-Thursday.

This class is designed for the older teen. It will incorporate more of a strength componant while still focusing on technique. They will become stronger, more powerful and will increase their ability to compete in their sport of choice. It’s a great bridge between the Teen and adult class.

$150 a month.

ADDITIONAL CLASSES FOR THE SUMMER:

CrossFit Kids Nutrition class, ages 6-10-

Monday and Wednesdays 9:30a-10:30a

This class will do a CrossFit Kids Workout and then we will discuss healthy food choices! How to read a nutrition label, what is a protein, what is a carbohydrate. How much water should we be drinking?

Special summer pass- 10 classes-$150.00

To be used from June 17th through August 21

CrossFit Preschool, ages 3-5,

Tuesdays and Thursdays, 10:45-11:10

This age will focus on coordination, and BIG FUN! Basic fundementals will be taught to this age. Teaching kids to LOVE fitness!

10 classes for $100

To be used from June 18 through August 22

HOW DO I SIGN UP?
Email: lori@crossfitimpavidus.com for more information.

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

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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.

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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.