"Be a Poser" - Monday June 12/17
A lil donation goes a long way!
Hey guys, we are trying to help Rich Meesters raise money for KIDS CANCER in his quest to ride across Canada in the 2017 Sears National Kids Cancer Ride. We are going to have a silent auction on our taco night and 3pm WOD on June 24th. We are looking for items to be donated for the auction and will have a spot set up for donations as well at the gym. If you can donate or know of someone who could donate a gift let us know and drop it off at Indestri.
Also the Band that will be playing that night is going to be
Coming of Age. A great band with lots of covers and original Music.
Now on to the Wods
WHY RUN? IS THERE A BEST METHOD?
"Running is not just about aerobic training. Rowing doesn’t replace running!"
The musculoskeletal load from running is an essential component to training our bodies to adapt to external forces. Being able to run well is essential to becoming a complete athlete. Most runners over-stride and therefore expose themselves to an increased risk of injury. If you’ve had shin splints, knee pain, calf tightness, Achilles soreness, or plantar fasciitis, chances are you’re over-striding. SO HOW DO WE FIX THIS?
Become a Better Runner
Proper technique is the cornerstone of every sports discipline or any other activity that involves human movement: dancing, ballet, martial arts, tennis, etc. Running is no different. Learning the correct running Pose is just as important as having a stable position for an overhead squat, or proper asana in yoga. So in order to run faster, run longer, avoid injuries & reduce impact on your body – you need to improve your technique. This is why we teach Pose Running Technique at CrossFit Indestri.
Pose Method
The Pose Method of Running technique consists of three elements: Pose – Fall – Pull and it accepts gravity as the primary force for forward movement instead of muscular effort. To achieve the optimum running technique, the key is to make the greatest possible use of terrestrial gravity. A skilled, knowledgeable runner should be able to work with the force of gravity just as a yachtsman gains energy from the wind.
The Pose Stance a.k.a. Running Pose
The Running Pose is a whole body pose, which vertically aligns shoulders, hips and ankles with the support leg, while standing on the ball of the foot. This creates an S-like shape of the body. The runner then changes the pose from one leg to the other by falling forward and allowing gravity to do the work. The support foot is pulled from the ground to allow the body to fall forward, while the other foot drops down freely, in a change of support.This creates forward movement, with the least cost (energy use), and the least effort. The end result is faster WOD times, free running and no more injuries!
Monday June 12, 2017
Focus:
1 Mile Time Trial Run - We can scale the distance .
Workout Of the Day:
3 rounds for time of:250-meter row21 Barbell hip extensions 65/4521 AbMat sit-ups400-meter run.Lvl 2 Fitness3 rounds for time of:250-meter row21 Barbell hip extensions 45/3521 AbMat sit-ups400-meter run.Lvl 1 Technique3 rounds for time of:250-meter row21 Hip extensions21 AbMat sit-ups400-meter run.Lvl 4 Competitor 3 rounds for time of:250-meter row21 Barbell hip extensions 75/5521 AbMat sit-ups400-meter run.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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