WOD: For time 2 mile run or 2.5K row
200 push-ups
200 butterfly sit-ups for time
-You can complete push-ups on your knees
-Use Ab Mat or piece of clothing that will provide stability to your back
Sunday, July 29, 2012
Tues 31 July WOD
This one should be easy but challenging...we will start out with agility based warm-ups for 10 mins w/a focus on hinge movements. Air squats, mountain climbers, bear crawls and the scorpion stretch.
Friday, July 27, 2012
POSE Running
The Basics of
Pose Running Techniques
Brian MacKenzieWhat is the definition of good running technique? There isn’t one. But why? These are questions that Pose running’s founder Dr. Nicolas Romanov has asked since 1979 and that I’ve been asking, well, since “shin splints” entered my personal lexicon. So what is good running style then?
There are laws that govern us all and there is no changing the way gravity affects us. In every sport the elite all have some things in common: they use gravity to their advantage; they are compact in their movements; and everything is done with almost an effortless approach.
How do elite athletes run? If you were stripped of your shoes and asked to run barefoot on the road, would you run the same way as you did with shoes? Why not? Because unless you already run Pose-style, or like Haile Gebrselassie or Michael Johnson, you probably run with your foot landing in a manner that quite destructively sends shock waves up your legs into the ankle, knee, and hip joints. In most cases, your foot will land in front of you (photo 1). Think about this for a second. If a car were traveling down the street would you stick something in front of it to speed it up? When an object is in motion, if something lands in front of its center of mass, it will either slow down or stop quite harshly.
The human foot is designed with enough padding on the ball of the foot for the Tarahumara Indians, certain indigenous peoples of Africa, and our ancestors to get around without Nike Shox. It is not designed for the heel to strike the ground first and to roll through to the toes. Take off your shoes and jump up and down barefoot on your heels. Do it! I dare you! Wait, no don’t, you didn’t sign a waiver! What you should do instead is to jump from and land on the balls of your feet as if you are jumping rope. Then give it a whirl with those heels, or even from “mid-foot.” Doesn’t work so well, huh?
This brings up another point. If you were to do a set of twenty jumping squats or a set of twenty jump rope jumps, which would be a more efficient movement for getting your feet off the ground? Obviously, the jump rope hops require less muscle activation, less energy, and less effort. In part, this reflects the difference between muscle contraction (jumping squats) and muscle elasticity (jumping rope). That makes the difference between finishing a marathon ineffectively and finishing a marathon effectively. One will have a lot of pain associated with it (for various reasons I will talk about in another article), and the other will have much less.
We like to think of running—or other movement—happening in three separate phases: the pose, the fall, and the pull. The pose is the point at which your foot passes under your center of mass and you make the
shape of the number 4 with your legs and look great (photo 2). The fall happens when you let go, use gravity to your advantage, and just fall. You can see the slight forward lean in both pictures. The pull, where the supporting foot is pulled, instead of pushed, from the ground and movement continues. You can see this happening in photo 3, where the rear leg is still bent but coming off the ground. You can also see how neither foot is in contact with the ground at this point. If you are not in contact with the ground, you cannot get hurt!
As a 180-pound man whose background is in power and strength sports, I am by definition not a runner. Now, though, some would beg to differ as I have completed several runs ranging in length from 5 kilometers to 101 miles. There is a reason that, at 180 pounds, I am faster than most men and women 30 pounds lighter than I and why I have the ability to run for 100 miles at a time. It started by changing the way I ran. I have worked at it since 2001, and I have trained others at it for more than three years. I am by no means fast but I sure as hell am more efficient than most. Learning how to run properly and train properly (and safely) is why I can do this.
Pose Running Techniques
Brian MacKenzieWhat is the definition of good running technique? There isn’t one. But why? These are questions that Pose running’s founder Dr. Nicolas Romanov has asked since 1979 and that I’ve been asking, well, since “shin splints” entered my personal lexicon. So what is good running style then?
There are laws that govern us all and there is no changing the way gravity affects us. In every sport the elite all have some things in common: they use gravity to their advantage; they are compact in their movements; and everything is done with almost an effortless approach.
How do elite athletes run? If you were stripped of your shoes and asked to run barefoot on the road, would you run the same way as you did with shoes? Why not? Because unless you already run Pose-style, or like Haile Gebrselassie or Michael Johnson, you probably run with your foot landing in a manner that quite destructively sends shock waves up your legs into the ankle, knee, and hip joints. In most cases, your foot will land in front of you (photo 1). Think about this for a second. If a car were traveling down the street would you stick something in front of it to speed it up? When an object is in motion, if something lands in front of its center of mass, it will either slow down or stop quite harshly.
The human foot is designed with enough padding on the ball of the foot for the Tarahumara Indians, certain indigenous peoples of Africa, and our ancestors to get around without Nike Shox. It is not designed for the heel to strike the ground first and to roll through to the toes. Take off your shoes and jump up and down barefoot on your heels. Do it! I dare you! Wait, no don’t, you didn’t sign a waiver! What you should do instead is to jump from and land on the balls of your feet as if you are jumping rope. Then give it a whirl with those heels, or even from “mid-foot.” Doesn’t work so well, huh?
This brings up another point. If you were to do a set of twenty jumping squats or a set of twenty jump rope jumps, which would be a more efficient movement for getting your feet off the ground? Obviously, the jump rope hops require less muscle activation, less energy, and less effort. In part, this reflects the difference between muscle contraction (jumping squats) and muscle elasticity (jumping rope). That makes the difference between finishing a marathon ineffectively and finishing a marathon effectively. One will have a lot of pain associated with it (for various reasons I will talk about in another article), and the other will have much less.
We like to think of running—or other movement—happening in three separate phases: the pose, the fall, and the pull. The pose is the point at which your foot passes under your center of mass and you make the
shape of the number 4 with your legs and look great (photo 2). The fall happens when you let go, use gravity to your advantage, and just fall. You can see the slight forward lean in both pictures. The pull, where the supporting foot is pulled, instead of pushed, from the ground and movement continues. You can see this happening in photo 3, where the rear leg is still bent but coming off the ground. You can also see how neither foot is in contact with the ground at this point. If you are not in contact with the ground, you cannot get hurt!
As a 180-pound man whose background is in power and strength sports, I am by definition not a runner. Now, though, some would beg to differ as I have completed several runs ranging in length from 5 kilometers to 101 miles. There is a reason that, at 180 pounds, I am faster than most men and women 30 pounds lighter than I and why I have the ability to run for 100 miles at a time. It started by changing the way I ran. I have worked at it since 2001, and I have trained others at it for more than three years. I am by no means fast but I sure as hell am more efficient than most. Learning how to run properly and train properly (and safely) is why I can do this.
CrossFit Journal Article Reprint. First Published in CrossFit Journal Issue 64 - December 2007
Brian MacKenzie is an expert in strength training for endurance athletes as well as a coach for Multisports Orange County. He currently holds a double certification through the International Sports Sciences Association (ISSA, CFT, and SSC) and is a level-2 POSE-certified running coach. In addition to owning CrossFit Newport Beach/Genetic Potential, Brian founded and operates one of the only internship programs for professional trainers in California.
WOD Fri 27 July
8rds of run 400m rest 90 secs after each run
10min Death by
push up to pull-up or burpee to pull-up
(perform 1 rep 1st min then rest remainder of min, 2 reps at the top of 2nd min and so on for 10 mins.....)
Monday, July 23, 2012
Tues 24 JUL WOD
Warm Up:
Run 1 mile
Row 300m @ 50%
25 air squats
15 KB swings
WOD Complete 6 rounds:
1 minute - 15 KB Swings - 2 pood
1 minute - Row max distance
*Alternate 1 minute bouts of KB Swings and max distance rowing.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes.
*You have 1 minute to get 15 swings, the next minute row for max distance. Alternate this 6 times for a total fo 12 minutes.
Post total meters rowed to comments.
Thursday, July 19, 2012
JC CrossFit competition 17 July 2012
 |
| Congratulations to SGT Duffy (2nd from left) of FSC winner of this month's competition!! "Get There" |
Fri 20 July WOD
Warm up:
200m row
2 min single unders
25 air squats
25 push-ups
WOD:
1K row
25 KB Swings
800m row
50m farmers carry w/KBs 45lbs
600m row
25 Sumo dead-lift high pulls 45lbs
400m row
100 single unders
200m row
w/20 or 14lb Med ball, run to corner of way st and back to Audie Murphy Gym
and 25 wall ball shots just because we love the SUCK!!
200m row
2 min single unders
25 air squats
25 push-ups
WOD:
1K row
25 KB Swings
800m row
50m farmers carry w/KBs 45lbs
600m row
25 Sumo dead-lift high pulls 45lbs
400m row
100 single unders
200m row
w/20 or 14lb Med ball, run to corner of way st and back to Audie Murphy Gym
and 25 wall ball shots just because we love the SUCK!!
Monday, July 16, 2012
Jungle Cat CrossFit competition "Gator Bait"
WOD "Gator Bait" Courtesy of 362nd MRBC........
AFAP (as fast as possible)
10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back)
10 toes to bar
10 air squats w/ruck
ruck run/walk 1/2 mile out and back (1mi total)
Repeat a full 2nd set as described above, then finish with
10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back)
10 toes to bar
AFAP (as fast as possible)
10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back)
10 toes to bar
10 air squats w/ruck
ruck run/walk 1/2 mile out and back (1mi total)
Repeat a full 2nd set as described above, then finish with
10 burpee/pull-ups
10 KB swings 45lbs
10 tire flips (5 down & 5 back)
10 toes to bar
Sunday, July 15, 2012
Jungle Cat CrossFit competition Tues 17 July 2012
Stay tuned for WOD breakdown....promises to be fun!
Thursday, July 12, 2012
Jungle Cat Crossfit Workout 13JUL2012
As our lives move forward without Mike, we follow his lead to
“Do Justice, Walk Humbly, and Love Greatly.”
Wednesday, July 11, 2012
Biggest Loser Contestant Goes CrossFit
When 25-year-old Courtney Rainville first heard of CrossFit through her sister and brother-in-law, she wasn’t interested. At 270 lb., she had one goal: getting on The Biggest Loser.
“I remember sitting in the room with other contestants … and thinking, ‘OK, this is the first day of the rest of my life. I’m no longer going to be that obese girl who’s ashamed to look at herself in the mirror or just ashamed to be, basically, alive.”
But after five weeks on the show, she was cut. At that point, she went back to see Jason Speck, owner of CrossFit Forever Strong in Chandler, Ariz.
The transition wasn’t easy.
“When I came to CrossFit, it was completely changing my mind of how I thought of things,” she explains. “I had to basically swallow my pride and listen.”
Today, Rainville is one of CrossFit Forever Strong’s top women and frequently finishes at the top of the leaderboard.
“It was when I came to CrossFit I realized how strong I could be as an individual,” she says, “and how I didn’t need a TV show to make me a better person.”
Monday, July 9, 2012
Tues 10 July WOD 80s Baby Ladder
Warm up/Skill Tech:
1K row
10 KB swings
25 Air squats
WOD AFAP:
80 Burpees
70 Butterfly sit-ups
60 Push-ups
50 KB swings
40 Wall ball w/20lb ball
30 Pull-ups
20 Box jumps 30in box
10 Thrusters 95lbs
Tabata sprints x 2 intervals (20 sec work, 10sec rest)
1K row
10 KB swings
25 Air squats
WOD AFAP:
80 Burpees
70 Butterfly sit-ups
60 Push-ups
50 KB swings
40 Wall ball w/20lb ball
30 Pull-ups
20 Box jumps 30in box
10 Thrusters 95lbs
Tabata sprints x 2 intervals (20 sec work, 10sec rest)
Coaching the Positive
To coach the positive, coaches must understand two things:
1. Learning takes place when good behavior is rewarded versus bad behavior criticized.
2. The criticism sandwich.
“We’re trying to ignite the flame in each one of our members,” says Ben Bergeron, co-owner and head coach at CrossFit New England, as he addresses a group of affiliate owners. “Ignite the spark. It is the job and it is the responsibility of your coaches to get your members interested in CrossFit.”
It’s simple: if members aren’t excited about CrossFit, they’ll never learn it. If new members come in and you over-coach them, point out what they’re doing wrong and they’re intimidated, they likely won’t stick with it, Bergeron explains.
“Encourage with enthusiasm,” he says. “That’s your job, and it’s the responsibility of the coach.”
The criticism sandwich is the opposite of what Bergeron calls the No-Rep Nazi.
“When you’re saying, ‘No rep,’ you’re saying, ‘I’m not going to coach you.’”
Instead, compliment what the athlete is doing correctly, followed by what he needs to do right next time, and then give another compliment.
Bergeron says: “It’s a small critique that goes a long way.”
Video by Again Faster.
5min 36sec
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