21-15-9 Sumo Deadlift High Pull & Overhead Squat

WOD mov from mainsite

Back Squat 3-3-3-3-3

Thursday's WOD

4 Rounds For Time:
10 #135/#85 Hang Power Clean
10 CTB Pull-Ups

Tues WOD

Cleans
3-3-3-3-3

Sunday's WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Pose running from today's CrossFit Verve site

Pose Running

The Pose Method is a method of teaching efficient and effective movement as a series of poses that are stable against gravity. The Pose Method was developed by Dr. Nicholas Romanov.  The theories and concepts are based on harnessing natural forces through natural movement.

Human movement is built on an infinite number of positions in space and time. Most of these are transitional movements between poses which are stable against gravity.

Romanov proposes one universal running technique for all runners, regardless of speed or distance: a 100m sprinter runs with the same underlying running technique as a 10km long-distance runner. The pose running technique is designed to prevent undue strain on the joints and requires a great deal of muscular endurance and resilience.  According to Romanov, the Ethiopian distance champion Haile Gebrselassie and the US sprint legend Michael Johnson are both examples of runners with a natural pose style – ‘born with perfect technique’.

The distinguishing characteristic of the pose running technique is that the athlete lands on the midfoot, with the supporting joints flexed at impact, and then uses the hamstring muscles to withdraw the foot from the ground, relying on gravity to propel the runner forward. This style is in clear contrast to the heelstrike method that most runners deploy and which is advocated by some health care professionals (see Fig 1 below).

The concept is simple enough, but the practice is extremely hard to master. It is only with expert tuition and dedicated training that the athlete can perfect the pose running technique. Running in pose is physically demanding, so runners must undertake strengthening drills before starting. Maybe it is this added proprioceptive training that allows the athlete to remain injury free? As yet there is no body of research to help answer this question.

Principles:
Running should be easy, effortless, smooth and flowing. We have all seen and heard the heavy runner who pounds away on a gym treadmill. Romanov says the runner is only as good as his change of support and that the runner should have a very high cadence – not a long, extended stride length. In pose running, the key is to maximise your effort in removing your support foot from the ground; good training is essential to ensure that you don’t over-stride or create excessive vertical oscillation.

The runner should fall forwards, changing support from one leg to the other by pulling the foot from the ground, allowing minimum effort and producing minimum braking to this body movement. The idea is to maximise the use of gravity to pull the runner forward.

The pose running technique is centered on the idea that a runner maintains a single pose or position, moving continually forwards in this position. Romanov uses two models to explain the rationale behind pose:

•The mechanical model – the centre of gravity, which is around the hip position, should move in a horizontal line, without vertical up and down displacement
•The biological model – the rear leg maintains an ‘S-like’ form, and never straightens. This notion comes from animals such as the cheetah which do not land on their heels but run on the midfoot and deploy a pulling through action using their hamstrings rather than pushing the foot into the ground (see Fig 2 below).

Perhaps the most useful imagery to help with this technique is to imagine a vertical line coming from the runner’s head straight down to the ground. The raised front leg should never breach this line, but remain firmly behind it. This focuses the effort firmly on pulling the ankle up vertically under your hip rather than extending forward with your quads and hip flexors.

Pose running technique principles in summary

1.Raise your ankle straight up under your hip, using the hamstrings
2.Keep your support time short
3.Your support is always on the balls of your feet
4.Do not touch the ground with your heels
5.Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot
6.Keep your ankle fixed at the same angle
7.Keep knees bent at all times
8.Feet remain behind the vertical line going through your knees
9.Keep stride length short
10.Keep knees and thighs down, close together, and relaxed
11.Always focus on pulling the foot from the ground, not on landing
12.Do not point or land on the toes (see Fig 3: Toe running)
13.Gravity, not muscle action, controls the landing of the legs
14.Keep shoulder, hip and ankle in vertical alignment
15.Arm movement is for balance, not for force production

One tip: when you start training this technique, do it without music. You need your attention on the technique.

Grace

Ground to Overhead 30 times
135lbs

Video of Grace.


Check out the video!  Check out his lifting form.  Whoa,

Great job Gemma and Nick.  Both sub 5 minutes.

See you tomorrow Patty!

See everyone on Sunday!

WOD for Tuesday February 15, 2011

3   Rounds
  9 Push Press (95lb)
15 Hang Power Clean (95lb)
21 KB Swing (1.5 pood)

WOD for Sunday February 12, 2011

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

My brilliant mobility WOD idea

OK

when you are at home,  I want you to think of 4 artists or songs.

Try to think of artists who are new to you.  

Search them out on youtube or somewhere you can access their music.

As you listen to the song you choose, pick a mobility stretch to work on.

This pretty much guarantees you spend at least 2 minutes working on the stretch unless you listen to
The Minutemen.

You don't have to stop at 4 songs.  Just do at least 4 songs per day.

This might even be a good time to throw on the headphones and get some alone time.

Next, I'm going to try to find songs on my IPOD that I have never heard.

No Equipment WOD for Thursday

100 Push Ups for time

Tues No Equipment WOD Option

10!
Burpees and Sit Ups

Sunday's WOD

Air Fran

21-15-9 

air squats and push ups for time

San Diego is nice.  Wave are 3-6 ft and powerful.  Crossfit has held up well.  I still did manage to get my butt kicked by some monsters ( at least in my book ).  I was clawing for the surface and gasping for air.  

My hotel room smells like surf wax and my board occupies the second bed in my room.

The water is 57-59 degrees.  I was feezing and chattering with no feeling in any of my toes when I got out of the water.

Have a great WOD and don't hesitate to modify or try the other no equipment WOD.  

All the ladies should be using targets for squats.  Work on form.

I miss you all!

No Equipment WOD.

10 push-ups 10 sit ups 10 squats - 10 rounds.   


take your time with this WOD.  Pace yourself out of the starting gate.  Try to find a nice smooth rhythm.  Focus your breaks on good breathing techniques.  Relax!!!!!!!  This is enjoyable so ease up enough to enjoy it in your mind.  Then you can start to push your body.


If something really hurts, stop doing it.




I know it all really hurts sometimes. lol


try to get a good 10 minutes in mobility the night before you tackle this WOD.  Hips and shoulders.


It would make me happy to know that targets are being used for the squats but I understand if they are unavailable.


Don't be afraid to scale this thing back if you need to.  


Gemma can probably do this unbroken.

Denver CrossFit Gyms

CrossFit Verve

CrossFit Denver

CrossFit Park Hill

OPT Blog Link update/Tomorrow's WOD/ Hip Mobility WOD Link

The Optimum Performance Training Blog has moved.

http://optimumtraining.ca/blog

I really like this blog.  I got on today and found the following quote.

"Tell your heart that the fear of suffering is worse than the suffering itself.
And no heart has ever suffered when it goes in search of its dream."  OPT Blog

The FAQ section is educational too.

WOD

For time:

135 pound Thruster, 15 reps

35 pound weighted Pull-up, 15 rep

95 pound Thruster, 21 reps

20 pound weighted Pull-up, 21 reps

65 pound Thruster, 36 reps
36 Pull-ups

example of scaling:

Pack
For time:
105 pound Thruster, 15 reps
25 pound weighted Pull-up, 15 reps
75 pound Thruster, 21 reps
10 pound weighted Pull-up, 21 reps
35 pound Thruster, 36 reps
36 Pull-ups

Women - 75-45-25

Puppies
For time:
25-35 pound Thruster, 12 reps
Beginner or assisted Pull-up, 12 reps
10-15 pound Thruster, 15 reps
Beginner or assisted Pull-up, 15 reps
5-10 pound Thruster, 18 reps
Beginner or assisted Pull-ups, 18




Good Hip Mobility WOD