Jun 30, 2015

Wednesday 15.07.01

Warm Up
- Dynamic stretching
- 500m row

Main WOD
- Accumulate 5 minutes in the push up plank position, then
- Run 5k for practice

Mobility WOD
- Calf mash and hamstring stretch

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
The intent today is not to run 5K as fast as you can. The intent is to practice running. That means paying conscious attention to proper posture, mechanics, cadence, arm swing, foot strike, all that stuff you put on auto pilot when you lace up and go. For many of us running is a mindless effort with little attention paid to form and efficiency. If you don’t believe that, pay attention to the form you see on folks here on post running up and down Grant Avenue, heel striking, valgus knees, collapsing ankles, poor head position, the list is endless. Bad form is a recipe for injury. Focus on your breath, midline, foot strike, and stride pattern. Partner up with someone and have them observe your form.

Mobility WOD
After running this will help with range of motion and decrease likelihood of tendon injury.


monroe said...

6 minutes of plank done as 3x 2 minutes, then 3.1 miles at 10 minute mile pace, 31:00 on the nose. took it easy because I haven't been running for awhile. Afterward rolled out my calves on my Vita Master roller massager. If you've never seen one you're probably under 50 YOA. If you can find one snatch it up. Sometimes the old stuff is the best stuff.

Sean Carmody said...

Reprogrammed to save run for Friday. 3 x Bear Complex @ 115 then WOD: 3 RFT of 3x135# Snatch, 13xBW Squats, 7x80# KB SDLHP: 4:40.

Kevin McDonald said...

5 minutes of plank broken into 3 min / 2 min. Did a relaxed 5K in 25:56 and focused on my form. Longest run since November. Been working 400s, 800s and did a couple 2-milers. Finished off with 200 swings with my 16# sledge hammer on my tree stump(alternated every tenth swing left-handed/right-handed). Wish that I had my Vita Master - still in storage. Thanks for the motivation to tackle the 5K!