
Huge congrats to the Hot Chocolate 5K Finishers: Stacey, Gena, Debbie, Michelle, Heather and Lance! Way to challenge yourself and put all your hard training to the test. Did you save any chocolate for us?
THE BASICS
* Lean machine: At all times, angle your body forward to the point where you feel you're about to fall. Do not bend at the waist. To go faster, lean more.
* S-shaped body form: Run with your back straight and your knees slightly bent at all times, including at impact. You should run at a height two or three inches shorter than your normal standing height.
* Short stride: Your foot should land under your body, not ahead of it. Remember that "distal" (far from body) equals weak, poor leverage, while close to core equals strength and good balance.
* Land on forefoot, not heel: Initially contact the ground only on the ball of the foot. Landing on the heel transmits maximum shock and has a momentum-killing "braking" effect
* Fast cadence: Minimum leg turnover should be 180 to 190 strides per minute. Increase as you get fitter and want to go faster. Remember: The longer the foot's on the ground, the more momentum you lose.
* Pull, not push: This is the hardest-to-master part of the pose technique. After the foot strike, pull the heel straight up in the direction of the butt by contracting the hamstring. It should go up like a rubber band. Fight the urge to push off from the toes as you normally do, instead using the quads and calves.
* Flick it: Don't yank the foot up; flick it up just enough to get it off the ground an inch or so. It will continue upward on its own; the faster you're running, the higher it goes.
* Free fall: Once airborne, don't reach with your stride. You're in flight, carried along by your center of mass. The foot will travel in a natural arc, then drop like a plumb line without any muscle activity.
Let's keep moving forward together!
This week's fun:
WED: 3 rounds of (20sec on/60sec off, 20sec on/50sec off, 20sec on/40sec off, 20sec on/30sec off, 20sec on/20sec off, 20sec on/10sec off). 2 min between rounds.
FRI: 3 x (200m + 400m + 600m) Work:Rest 1:1. Rest the exact time it takes to complete each interval in a set.
SUN: 3 x 1-mile repeats at Birdsall Park Loop. Rest 3-4 min between miles.
WED: 8 x 200 m w/2 min rest
FRI: 3-4 x 800m w/min recovery
SUN: 5K Time Trial at box
Wed:
Tunnel WOD:
100, 200, 400, 800-800*, 400, 200, 100
*(2nd 800 for advanced runners only)
90 sec-2 min recovery
Friday:
2-3 x 1 mile repeats at 5K race pace
Sunday:
Tabata CFE!
Tabata Run
Tabata Plank
Tabata Air Squats
Tabata Sit-ups
Tabata Run
CFE attacks the hills!------------->
http://media.crossfit.com/cf-video/CrossFitJournal_AF_CFE_Hills_PRE.mov