Awesome workout last night! Really great output from everyone and such a positive vibe in the building. Thankyou again everyone of you for coming out and training with us. It is a pleasure to be a part of and witness this organic growth that we are seeing. No advertsing, no bull, no sales tactics, just superior training with a great group of people. A few people have asked me about the way that I run and I try to explain the POSE method of running that CrossFit endorses and that I was lucky enough to work with running and endurance expert Brian Mckenzie on one on one for about six weeks. I found this video to be a very basic way of explaining why its not good to run on the heel and why a midfoot strike is the way to run injury free. I used to have terrible shin splints when I ran. But since I switched to a midfoot strike I never have them anymore. Never. I did the Catalina 1/2 marathon and finished 61st overall and fourth in my divison all while never ever running except the short 400-800m sprints that we do in our WODs. How could I do this? Simple CrossFit builds a base of conditioning and strength that cannot be matched by any other program on the planet. So watch this video but dont buy all the crap about the shoes. Its not the shoes, its the technique.
Here is the little stick figure slowed down for you to see.
http://www.newtonrunning.com/run-better/optimal-running-form
WOD
4 Mile Run. Pier to Pier. (9am meet at Newport Pier)
With a twist* At every lifeguard station you must preform 10 pushups and 15 squats.
First time we have ever done a long distance run and it was about time. Last one back has to do 50 wallballs.
Get some, go again.
JMF
When Justin told us what the workout was this morning I was scared. I don’t run. I mean I really do not ever run. One thing was for sure though. I was going to finish this workout no matter how bad it hurt. Let me tell you it hurt…. bad. Thanks to help from Don and Chip I finished in 53:45 minutes. It felt great to accomplish a task I never ever would have done on my own. I am already in a lot of pain and I think I will have to hold onto the wall to pee tomorrow, but damn I bet my ass will look great come summer time.
Thanks to the whole crew this morning. You guys rock!!!!!! Robin B
Matty 39:01
JMF 39:23
Alan 42:17
Brook 44:23(+/-)
Don?
Robin 53:45
Chip? + 50 wallballs
first time I’ve run 4 miles in more than 4 yrs. I gladly welcomed the lifeguard stations…for me, the pushups and lunges were the easy part…but running, well, that was a different story. I was surprised to have finished at a faster pace then what I started with. Total time: 49.50. Went out ln the afternoon for an hour of low intensity OC1 paddling….T.G.I.Rest Day