Tuesday, 02.09.10: Rest Day

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Do Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

John "Hollywood" McBrien, CFE coach, committed to training hard no matter what!

On Terrorism, will we get fooled again?

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22 Comments:

1. Love this pic. Love the commitment. Where is it taken from?
Comment by Vicki — February 8, 2010 at 7:36pm
2. McBrien's from Virginia. My guess is that he's right now running in snow that is nearly chest-high thanks to another storm that just hit.
Comment by Jon — February 9, 2010 at 7:04am
3. oh man i miss running in the snow!! yesterday on the c2, 20 min TT, damper at 4, 4.5k and change. followed with weighted pullups and some bouldering, i'd say working V3. finally feeling stronger while climbing even though i have to rethink problems because of my ankle.
Comment by pablo — February 9, 2010 at 7:25am
4. OK so before going to see a specialist I'm gonna see if I can get some answers from you guys first, BC I feel like there should be some pretty knowledgeable people here. Im currently training for the AFSF and have developed a chronic shin splint on the inside of my left leg. I initially ran through the pain, but decided to take two weeks off. My leg still hurts when i walk or while im standing at work. I ran a mile and half last night just to see where I stand and it hasn't gotten much better. Taking anti-inflamatories helps temporarily and I'm icing and wearing a brace while I workout, but nothing seems to be working. I don't want to stretch this problem out any longer than I have to; so what can I do AB this? Should I just go ahead and see a doctor?
Comment by Joseph Luncford — February 9, 2010 at 7:30am
5. I use to suffer from shin splints all the time. I started to do foot drills that strengthen/stretch your tibialis anterior, and peroneus longus/brevis primarily. The foot drills should be done barefoot. There are 5 exercises and should be done before and after your work outs (walk on the lateral sides of your feet(oversupination) Medial sides (overpronation) toes, heels, and pigeon toed) Walk approximately 25 meters down and back for each exercise. Keep icing your shins and taping them good luck

Kevin P. Merrow D.C
Comment by Kevin P. Merrow D.C — February 9, 2010 at 9:00am
6. S&C as r'xd
bw-215 time: 6:57
then
a)famers walk
b) Hollow rocks/superman 3:00
c)weighted pullups 25x5,35x5,45x5,55x5,55x5
Comment by andrewdoc — February 9, 2010 at 9:51am
7. Isn't there a difference between responding accordingly and hysterically? I lived in manhattan through 9.11 and it was a terrifying time for me for sure. But I would prefer decisions not be made out of fear.
Comment by Mary Stella Stabinsky — February 9, 2010 at 10:28am
8. The Anaerobic Endurance Strength & Conditioning WOD: do you complete the first three events for time, rest five minutes and then accomplish the rocks and superman? How do you accomplish the rocks and superman? One rep each, rollover to the next and continue for three minutes?
Comment by GSmith — February 9, 2010 at 10:34am
9. Gettin back to it. Thought I would say hello. Been a CrossFit Endurance Experiment over the last few months. I am fighting the fine balance between training for the CrossFit Sectionals AND IM Cour D'Alane. Been an interesting mix.. I can tell you.. it has been fantastic dropping back to two a days from my four a days. I'm not sure how I'm going to feel the next few months since I am getting back to basic training again. There is a CrossFit section at the firefighter olympics as well I will be training for, two weeks after IM. Wish me luck!!! :) I'll start posting my workouts on my blog again this week. We have been a little swamped at the affiliate!
Comment by Kevin Hughes — February 9, 2010 at 10:56am
10. Joseph, your shin splints are resulting from poor form. It is a mechanics issue, not a rest/recovery issue. You need to learn proper running mechanics. Self-myofascial release will help alleviate some of the adhesions you have built up, and stretching is always recommended. You need to strengthen your anterior/posterior tibialis.
Comment by Hollywood — February 9, 2010 at 1:01pm
11. Vicki, that picture was taken in southwestern Virginia this past weekend. It's about 2.5 feet of snow!
Comment by Hollywood — February 9, 2010 at 1:03pm
12. No training today!! That picture looks like my neighborhood right now in Canton, MI with all the snow.
Comment by Brad Williams — February 9, 2010 at 2:01pm
13. 5 min spin warm up

3 Rounds For Time.
15 Body Weight Dead Lifts scaled to 225
25 Knees To Elbows
Farmer Walk about 25 meters w/ 50lbs in each hand

16:22.4 (I have strep throat and am still getting over it)
Rest 5min
Hollow Rocks to Supermans, 3min total time, Roll back and forth from Hollow Rocks to Supermans.
Comment by Brett — February 9, 2010 at 3:09pm
14. Modified Warm-up

WOD
:16::32

Scaled down to 3/4 bodyweight (155lbs) due to a tight back. Had to share space in a crowded very gym. Should of been around :15. Biked a Endurance WOD from a couple of days ago (4 x 2mile) earlier.

Get some, Go again!
Comment by DJ — February 9, 2010 at 4:11pm
15. #4 Get to a Cert if you haven't already done so. Your shin splints (I agree with Hollywood) are from poor running form - stopping the movement and landing in front of your general center of mass. Before CrossFit Endurance and Carl and Brian teaching me the POSE method and how to run properly, I was CONSTANTLY injured. Riddled with shin splints, low back pain, knee pain, you name it I complained from it and ran anyway - and ran with absolutely hrrible form....I have the video to prove it. After attending the cert I corrected my form and I have not had ANY of those problems come back....and it's been almost 2 years. You are in great hands here.
Comment by shari Keener — February 9, 2010 at 5:22pm
16. And Hollywood - I'm going to Sweden this week so I will have to try running in the snow. Looks crazy!!
Comment by shari Keener — February 9, 2010 at 5:23pm
17. 3 rounds
15 BW DL@175lb.
25 KtE
50m Farmers' Walk with 75s
12:10
rest then
3 min supermen/hollowrocks
Not sure what I'll be doing during snomageddon yet. Though, looks like I've got no excuse not to run.
Comment by SDerst — February 9, 2010 at 5:46pm
18. #4 Some individuals have postural, and genetic faults not to mention misalignments/subluxations in the spine. Having the ability to run in perfect form is not a cure all, for all individuals. Yes, having perfect form will indeed help you with your shin splints like "hollywood" said. However, specific exercises/stretching before and after your workouts will also help with your injury; Myofasical therapy, and Manipulation are also things to consider. Previous high ankle sprains (weak ankle on the side of shin splint) or simply tight Achilles tendons can initiate shin splints resulting in chronic issues. I find it hard to believe that your running skills are the issue with only one leg being symptomatic.
Comment by Kevin P. Merrow D.C — February 9, 2010 at 6:46pm
19. 3 rounds
15 BW DL@135lb.
25 Abmat situps (did filthy fifty earlier and there was no way I was pulling off more K2E)
25m Farmers Walk with 50lb DBS each hand (screwed up - didnt realize down and back)
5:10
Comment by Mary Stella Stabinsky — February 9, 2010 at 7:40pm
20. tim: 3 rounds for time
165 deadlift x 15
25 KTE
75 lb. in each hand farmers walk 50 meters
13:53

clare:
2 rounds for time
scaled 115 deadlift x 15
25 KTE
45 lb in each hand farmers walk 50 meters
18:35
Comment by tim — February 9, 2010 at 8:54pm
21. Kevin, I think you and I are on the same page here; it's a holistic view of treating the issue. A lot of people look at everything but the mechanics and ultimately treat the symptom and not the underlying problem. Proper mechanics is an excellent place to start and can provide the foundation for knowing whether or not someone has additional issues because it provides a standard from which to judge. And it doesn't necessarily relate only to running mechanics specifically; poor movement patterns can potentially impact all of an individual's movements.

And Shari, running in the snow is FUN but hard! Enjoy Sweden...

And as a clarification for all, we don't teach the POSE Method; we teach proper running mechanics.
Comment by Hollywood — February 9, 2010 at 10:12pm
22. Here is a link to the foot drills Kevin was talking about. They have helped me greatly.
http://www.coachr.org/the_foot_drills.htm
John, you may also try to walk with your big toe turned in a few degrees while walking about doing your daily routine. A subtle yet beneficial stretch for the shin.
Sherri...John forgot to mention that your working like you are running 8's but lucky if your turning 10:30's...blasting your core muscles as your constantly seeking balance. All the benefits of a speed work out w/ any of the speed. LOL
Comment by Senator Brett — February 10, 2010 at 5:31am

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