Where Rubber Meets the Road: Running Notes from Coach Courtney

What many people don’t realize about running is that you have to learn proper form. Just like with learning how to Deadlift or doing anything with a barbell, having proper form ensures more injury prevention and enables you to lift heavier weight (or to run further). Fortunately we hosted a seminar in July that taught proper running form (and a few other helpful running tips) and I wanted to share a few takeaways for those who didn’t get a chance to attend.

Takeaway #1 If I can teach you anything about running, it’s going to be where your foot is while hitting the ground. Many people strike the ground with their heel (also called heel striking) which locks out all of their joints from hip to ankle and can put 3x their body weight directly into those joints. To combat this, try to hit the ground with your forefoot (the padded part of your foot just before your toes).
Takeaway #2 Increase your cadence! Many runners run with a cadence of about 165 steps per minute or less. The goal should be to increase that to around 180 steps per minute. A quicker turnover means your form will likely improve because you will have less time to heel strike. Which as I mentioned above, is terrible for your joints!
Takeaway #3 Finally keep your chest and eyes up and shoulders-arms-hands relaxed. Many people tense up when they run and start to hunch, which causes them to have less room to bring air in and get a full breath, which is important when you are running! The more you can relax and not hunch, the better off your form and the less painful your run will be.  
Hopefully some of these takeaways can help to quickly improve your running form. If you’d like more of this information (including why these things work, and motivation to get yourself to run more) we will also host another seminar sometime this fall! Happy running Iron Athletes!

CrossFit WOD, August 9, 2019

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Weightlifting
Back Squat (3-3-3-3-3)
Go heavy! 85% or more of 1RM
Back Squat (6-6-6-6-6)
Technique focus!
Braced nuetral spine, ankles centered over feet, hip crease below knee height.

Metcon
Metcon (Time)
3 Rounds for Time of:
400m Run
25 Overhead Squats 75#/55#
25 Box Jumps 24"/20"

Rx+: every time you set the bar down complete one 15′ Rope Climb
Metcon (Time)
3 Rounds for Time of:
400m Run
25 Wall Balls
25 Box Jumps.

CrossFit WOD, August 8, 2019

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Skill
Turkish Get Up (4-4-4-4)
4 sets:
2 TGUs each arm
20 Abmat Sit-ups
5 scorpions each side
Turkish Sit Up (10-10-10-10-)
Planting through the foot and hand, do part 1 of the Get Up.

4 sets:
5 Turkish Sit-ups each arm
15 Abmat Sit-ups
5 Scorpions each side

Metcon
Metcon (3 Rounds for reps)
FGB style stations for total reps:
-Handstand Push-ups
-Sled Push
-Ball Slams
-Burpees
-Row for Calories
-Rest

*Fight Gone Bad" style (3 Rounds of 1 minute stations with 1 minute rest between rounds).
Record total reps per round.
L1 Scaling: Push-ups instead of HSPU, modify weight for ball slams/sled.

CrossFit WOD, August 7, 2019

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Skill
Power clean and jerk (10 minutes practice)
Focus on efficient movement and consistent cycling.
Record weight/sets/reps, and note what you observed/improved.

Metcon
Metcon (Time)
4 Rounds for Time of:
50 Double Unders
25 Ground to Overhead with increasing weight
-Round 1: 75/55
-2: 95/65
-3: 115/75
-4: 135/95

Athletes can choose Snatch or Clean and Jerk as appropriate for skill/strength/fatigue.
20 minute cap.
Metcon (Time)
4 Rounds for Time of:
100 Single Unders
25 Power Clean and Jerks 75/55

20 minute cap

CrossFit WOD, August 5, 2019

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Skill
Squat Clean Thruster + Push press + Power Jerk + Split Jerk (7 sets, 1+1+1+1)
Perform prescribed reps of each movement back to back as a single set

1 Squat Clean Thruster + 1 Push press + 1 Power Jerk + 1 Split Jerk
Thruster (5-5-5-5-5)

Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Metcon (Time)
21-15-9 reps for Time of:
DB Thrusters 30# / 20#
Jumping Pull-ups

CrossFit WOD, August 2, 2019

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Weightlifting
Deadlift (7-7-7-7)

Metcon
Metcon (Time)
2 Rounds for Time of:
20 Chest to Bar Pull-ups
20 Squat Snatch 95/65
Metcon (Time)
2 Rounds for Time of:
20 Pull-ups
20 Power Snatch 50% 1RM

Modify pull-ups with bands.

CrossFit WOD, August 1, 2019

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Gymnastics
Metcon
Alternating EMOM for 10 minutes:
Single Leg Squat practice
Handstand Walking practice
Metcon
Alternating EMOM for 10 minutes:
Conans
Single Leg Squat to Box w/ 3 second negative

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 8 minutes of:
8 Power Cleans 135/95
8 Air Squats
8 HSPUs
8 Air Squats
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 8 minutes of:
8 Power cleans 75/55
8 Air Squats
8 Push Press
8 Air Squats

CrossFit WOD, July 30, 2019

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Gymnastics
Bar Muscle-ups (5 x 2-5)
15 GHD Sit-ups between sets
Metcon
3 sets of:
10 False Grip Ring Rows
10 Ring Dips
15 V-ups

After 3 sets, practice shoot throughs from under the rig, until L2 is finished.

Metcon
Metcon (Time)
Partner Chipper:
200 Double Unders
120 calories on a Machine
120 Push-ups
200 Double Unders

One person working at a time.
All reps must be completed before starting the next movement. Movements must be completed in order.
Scale DUs to Singles, same reps.