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WoDs/Blog

Fear: Move Past It

September 18, 2015 | By | One Comment

As people get older, they solidify; they’re set in their habits, and aren’t likely to change in major ways. They hurt a lot more, they’ve experiences failures, and they’ve been through the ringer. They know what it’s like out there in the real world, and that a lot of it involves some level of fear. It’s understandable to have fear; we all do! It’s human. It’s ok to be comfortable, but not all the time. Not if you want to progress and remain healthy in mind and body, as we are meant for constant adaptation. It’s the expectation of fear that makes it so hard for people to alter their habits. Read More

Silent Running

September 15, 2015 | By | 3 Comments

By Brian Mackenzie

Ever heard the saying, “Never heard them coming”? While this may apply to many things, most of which being stealth or under the radar, this could not be more applicable to human movement. Running plays one of the most functional roles in movement. Especially for Military or Law Enforcement Personnel whose lives may depend on this fact.

If you show up to any foot race you will get a greater understanding of this quickly. Read More

Sunday 2.07.16 – Tempo

February 6, 2016 | By | No Comments

Strength & Conditioning WOD:


Rest day!

30min+ mobility around trouble areas.


CFE Seminar Flyer Final Small



Partner Glute Ham Raise


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10mile Tempo @ 20K TT pace performed three weeks ago

Run (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Row (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Ruck (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago


Multi-Sport Endurance Workout

OFF from strength and conditioning today.

Swim (SAT): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10 mile Tempo @ 20K TT pace performed three weeks ago

05 Feb

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5 Comments

Saturday 2.06.16 – Tempo

February 5, 2016 | By | 5 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: 400m run. 5 reverse inch worms. 10 front and side leg swings per side. 5 plyo pushups. 5 BB push press.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


For time:

60 Plyo Pushups off 25# plate

1 Mile Run

40 Push Press 135/95

LII: 95/65.

LI: Regular pushups. 1200m run okay. PP weight of choice.


RunningSigns


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10mile Tempo @ 20K TT pace performed three weeks ago

Run (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Row (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago

Ruck (SUN): 5K Tempo @ 4 mile TT pace performed three weeks ago


Multi-Sport Endurance Workout

OFF from strength and conditioning today.

Swim (SAT): 1000m Tempo @ 1200m TT pace performed three weeks ago

Bike (SUN): 10 mile Tempo @ 20K TT pace performed three weeks ago


POST RESULTS IN THE COMMENTS BELOW!

04 Feb

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3 Comments

Friday 2.05.16 – Long Intervals

February 4, 2016 | By | 3 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: :60 hips from plank. 10 arm circles forward and backward. 10 shoulder over unders. 10 air squats. 5 BB OHS. 5 Box jumps.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


DE: High Hang Power Snatch

EMOM for 10 minutes of:

2 HHS @ 60% of 2 RM

*Choose a medium weight that you can move fast!


21 – 15 – 9 of:

Overhead Squats 135/95

Box Jumps 24/20

LII: 95/65. 20/15.

LI: OHS weight of choice. Box jump height of choice.


SnatchKelly


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 250m Repeats, Rest/EZ Swim 3:00, Perform until pace or form deteriorates

Bike (THURS): 1.5 Mile Repeats, Rest/Spin 3:00, Perform until pace or form deteriorates

Run (THURS): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates

Row (THURS): 1200m Repeats, Rest/EZ Row 3:00, Perform until pace or form deteriorates

Ruck (THURS): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates


Multi-Sport Endurance Workout

Run (FRI): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

My CrossFit Endurance Seminar Experience

February 4, 2016 | By | No Comments

Written by: Victoria Parker

I’d like to think of myself as a relatively savvy mover; in school, track and field was my bread and butter, and I was never one to shy away from a long jog every now and then. I’d tie up my cushioned running shoes, hop onto the pavement, and run until my shins ached. That’s how running is, isn’t it? Aren’t you doing it right if it doesn’t hurt every joint in your body?

After attending an enlightening seminar with Head Coach Paul DeAngelis, I’ve learned that this is most definitely NOT the case.

I entered the Academy of Lions early on a Saturday wide-eyed and ready to be a fitness knowledge sponge. Right after placing our things down, Paul sprang up and urged us to get ready to move. Outside. Right now. So out we went, rounding the side of the building, lining up on the far end of a colorful alleyway at Paul’s request. Each of us took a turn running past him while he had his phone out in front, filming. I was immediately self conscious, thinking to myself “Alright Victoria, just pretend you know what you’re doing.” I ended up out of breath by the second round.

After the filming had finished, we filed in and took a seat. It was time to learn how movement SHOULD be. Paul opened up the seminar by asking us to think of the best runners in the world. Who were they? How did they achieve the fastest running times in human history? Paul had spent hours and hours pouring over the technique of each of them, and spent the morning explaining how it was done. It turns out the answer is gravity! The runners were falling in order to accelerate without using up muscle power! Sounds easy enough to imitate, right? Turns out, each of us had quite a few years of incorrect programming to undo. Which is definitely NOT easy. After watching our videos and pointing out exactly what needed to be fixed, the group was revved up and ready to go.

Testimonial

So to begin the undoing process, we spent the remainder of the day running through a gamut of drills and exercises, pairing each one with an explanation of how it will help our running technique. This is what’s known as the POSE method. With a cadence beeper prompting us to hop at 180 steps per minute, we ran back and fourth, focusing on 3 things: Pose (assuming proper running position), Fall (getting comfortable falling out of that position), and Pull (switching feet quickly, and pulling back into the running position). The day finished with a 12 minute CrossFit circuit, with a section dedicated exclusively to working on our POSE running. Needless to say, I was EXHAUSTED, but inspired.

Day 2 was FULL of movement! The morning was spent discussing injury prevention, and introducing the class to a host of exercises to help relax muscles, and build strength. At one point, we had to massage our “fascia” (that’s the connective tissue around muscles) using a lacrosse ball. “Sure” I thought, “This won’t be a big deal. My muscles feel fine.” They were so NOT FINE! Paul explained that this was an often neglected practice, but is totally necessary to increase flexibility. And it was true! After running the ball over our feet and calf muscles, every single participant was able to touch the floor from a standing position. Who knew!

After a brief run though of nutritional information, and the revelation that my cushioned running shoes were doing more harm than good, we got right back to running drills. One in particular was especially fun. And scary. But mostly fun. Each of us found a partner, and were asked to gather on one side of the room. Our partner held our hand, and guided us to the other side, while we ran with our eyes closed. This was to encourage “falling”. Bizarre? Maybe. But the improvement in our technique was absolutely undeniable.

Eventually, we made it back outside for a final run around. It was time to get a second film to see how/if we improved!

And did we ever improve. Even though it had only technically been a day and a half, EVERYONE was running better, running faster, and running efficiently. Paul did mention that the best results would take 6 weeks or so of consistency, but that these small improvements were paving the way for the bigger ones.

Needless to say, I’ve got a brand new pair of light-weight shoes, and am ready to start the retraining process. The CrossFit Endurance seminar was educational, motivational, and inspirational all in one!

03 Feb

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4 Comments

Thursday 2.04.16 – Long Intervals

February 3, 2016 | By | 4 Comments

Strength & Conditioning WOD:


Rest Day!

30min+ Mobility around trouble areas.

Complete Long Intervals.


BarbellDogRestDay



Downhill Running Tip


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (THURS): 250m Repeats, Rest/EZ Swim 3:00, Perform until pace or form deteriorates

Bike (THURS): 1.5 Mile Repeats, Rest/Spin 3:00, Perform until pace or form deteriorates

Run (THURS): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates

Row (THURS): 1200m Repeats, Rest/EZ Row 3:00, Perform until pace or form deteriorates

Ruck (THURS): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates

*Recommended range 3 – 6
*Perform sets based off pace, mechanics and goals
*EZ recovery sets should focus entirely on form, breathing and recovery


Multi-Sport Endurance Workout

Complete Rest Day!

30min+ Mobility around trouble areas.

Run (FRI): 1200m Repeats, Rest/Jog 3:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

Wednesday 2.03.16 – Mid Week

February 2, 2016 | By | 11 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: 5 up and over the fence per side. 5 side lunges per side. 10 straight leg toe touches per side. 10 hip hurdles per side. :30 hollow rock.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


15 minutes, GO every 3 minutes of:

40m Front Rack KB Walking Lunges 53/35

30 Sit-ups

40m Front Rack KB Walking Lunges 53/35

LII: 44/25

LI: KB weight of choice. Sit-up sub of choice.


PosePaul


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 100m Repeats, Rest 3:00, Perform until pace or form deteriorates

Bike (TUES): 1:30 Repeats, Rest/Spin 3:00, Perform until pace or form deteriorates

Run (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

Row (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

Ruck (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

*Recommended range 4 – 10
*Maintain distance within 50m on each split
*Perform sets based off pace, mechanics and goals


Multi-Sport Endurance Workout

Bike (WED): 1:30 Repeats, Rest/Spin 3:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

Tuesday 2.02.16 – Short Intervals

February 1, 2016 | By | 10 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: 10 PVC pass throughs. 10 figure 8’s per side. 50m bear crawl. 50m walk on heels. 50m bear crawl. 50m walk on toes. 3 HPC. 3 PP. 3 Pull-ups. :30 DU practice.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


DE: Power Cleans

EMOM for 8 minutes of:

3 PC @ 60% of 2RM

*Focus on speed and form!


2 x AMRAP Repeats in 4:00, Rest 2:00 of:

3 Clean & Jerks 185/135

6 Pull-ups

12 Double Unders

LII: 135/95

LI: CJ weight of choice. Pull-up sub of choice. :20 single unders or max DUs.


Pullup



Healthy Immune System


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 100m Repeats, Rest 3:00, Perform until pace or form deteriorates

Bike (TUES): 1:30 Repeats, Rest/Spin 3:00, Perform until pace or form deteriorates

Run (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

Row (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

Ruck (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

*Recommended range 4 – 10
*Maintain distance within 50m on each split
*Perform sets based off pace, mechanics and goals


Multi-Sport Endurance Workout

Swim (TUES): 100m Repeats, Rest 3:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

Insider Technique Tactics

February 1, 2016 | By | No Comments

By: Jeff Ford

Coaching or learning how to run properly after years of poor running isn’t an easy task. You’re unraveling a nasty habit that wasn’t created over night. It takes constant repetition of drill work over at least a six-week period to truly hone in an athlete’s form. You must get hands on feedback as well as consistent video footage to ensure change. The intangible aspects include receiving “buy in” from the traditional endurance athlete. Technique has never been the focus. Distance and volume has taken precedence. Switching the mindset is step number one. After that, it comes down to proprioception. Can the athlete feel what you’re talking about? Do they begin to understand strong running position over weak?

As someone who has coached hundreds of athletes on running form, it has never been a one-size fits all approach. At CrossFit Endurance seminars, we encourage athletes to connect with the drills that make the most difference for them. Throw out the ones that trip you up. It’s about creating awareness and uncovering a feeling. The book of running drills is not short of options, but what happens when an athlete simply cannot connect the dots? Constant video and cueing just doesn’t seem to do the trick?

Like any good coach, you need to keep working until the light bulb turns on. You have to get tactical and I suggest using a few of these insider technique tactics…

The ShoeCue

This is the only insole replacement I would ever recommend for a runner. Soon to release in spring, the ShoeCue is a smart product fulfilling a NEED for runners helping them understand right from wrong.

Over the last month, I’ve messed around with these in my warm ups and drill work receiving immediate feedback from the insole. Obviously I’m not a heel striker by any means, but the smooth bumps on the heel let you know where you’re landing. It is the perfect tool for someone first trying to regain proprioception.

ShoeCue+Black+top

Foot strike is a result of remaining in the proper position and successfully pulling verses pushing so we often don’t cue it as coaches. However, imagine something that buzzes you when you complete an incorrect movement pattern? The ShoeCue does just that without punishment.

My recommendation is not to get too crazy with these insoles (such as run with them in a marathon), but use them as a training tactic. Implement them with your drill work and during your warm up runs. It is a quick way to have you or athletes explore right from wrong. Not something to rely on, but certainly a quick and seamless way to transform the most wrecked running form.

Barefoot

When time allows, I’ll have athletes go barefoot at CrossFit Endurance seminars and video their running form. Typically its a nice transition on day two to show them what happens when we take the cushion and impeding shoe away. Immediately the feet start landing further underneath the hips, form instantly clears up, and they receive feedback.

If you run two hundred meters barefoot you quickly realize what’s right from wrong and where your feet are designed to land. You instinctively make the correction. This can be a huge sell for athletes and becomes an outstanding way to rebuild foot strength. Think of implementing this with your or athletes from the very beginning. Find a safe surface to run six to eight fifty meter repeats and progress the volume week after week for the first six weeks. Monitor you or your athlete’s tissues as the volume builds and space out the sessions. Getting up to ten hundred meter repeats at smooth pace usually does the trick. Remember you’re using this as a technique tactic not for developing cardio-respiratory endurance.

Jump Rope

Let me ask you, can you heel strike when jumping rope? How about land outside of your general center of mass (hips)? Jumping rope is a flipping fantastic technique tactic. It puts together every drill we preach and doesn’t allow you to proceed unless you’re hitting the correct positions. Although it requires requisite single under abilities and a little bit of coordination, practicing this one will do wonders for your technique.

As one of our most advanced drills, I recommend throwing this one in after learning or teaching a few of the basic running drills. This becomes a great compliment to a warm up and it’s easy to layer up the difficult such as running with the rope. Check out this video for the full breakdown…

Jump Rope Drill

Well there you go, a few technique tactics to implement in your own training or with your athletes. Don’t ever believe that one drill is the end all be all for creating change with running form. It comes down to learning teaching and uncovering awareness more than the actual drill itself. Create the connection and always go back to the basics when it starts to feel off.

31 Jan

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6 Comments

Monday 2.01.16 – Short Intervals

January 31, 2016 | By | 6 Comments

Strength & Conditioning WOD:


Dynamic WU:

2 rounds: :60 couch stretch per side. 10 4-Point Squats. 15 PVC Good Mornings. 5 front squats with BB. 10 Sit-ups. 200m Row.

*Move through it at your own pace this is a warm up

Dynamic Warm Up Demos


Front Squat (Box)

5 x 5 @ 70% of 2 RM

*Warm up as follows 5 @ 50% – 3 @ 60% – then go!


For time:

40 Calorie Row (or Assault Bike)

10 GHD Sit-ups

20 Calorie Row (or Assault Bike)

20 GHD Sit-ups

10 Calorie Row (or Assault Bike)

40 GHD Sit-ups

LII: V Sit-ups

LI: GHD sub of choice


RuggedManiac


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 100m Repeats, Rest 3:00, Perform until pace or form deteriorates

Bike (TUES): 1:30 Repeats, Rest/Spin 3:00, Perform until pace or form deteriorates

Run (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

Row (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

Ruck (TUES): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates

*Recommended range 4 – 10
*Maintain distance within 50m on each split
*Perform sets based off pace, mechanics and goals


Multi-Sport Endurance Workout

Run (MON): 1:30 Repeats, Rest 3:00, Perform until pace or form deteriorates


POST RESULTS IN THE COMMENTS BELOW!

30 Jan

By

5 Comments

Sunday 1.31.16 – Time Trial

January 30, 2016 | By | 5 Comments

Strength & Conditioning WOD:


OFF from S&C Today. Rest!

30min+ mobility around trouble areas.



Ryan Hall Retires


running CFM


Skills & Drills

Perform 25-45 minutes of skill work before beginning your Endurance Workout below

Swimming Skills & Drills

Biking Skills & Drills

Running Skills & Drills


Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (SUN): 1500m TT

Bike (SUN): 20 Mile TT

Run (SUN): 7 Mile TT

Row (SUN): 5 mile TT

Ruck (SUN): 7 mile TT

*Benchmark – compare to 4mile TT pace performed two weeks ago


Multi-Sport Endurance Workout

OFF from strength and conditioning today.

BRICK (SAT): 20mile TT Bike into 5mile TT Run.

OFF (SUN): Complete Rest. Enjoy!


POST RESULTS IN THE COMMENTS BELOW!