CrossFit Endurance – Why POSE? from CrossFit Newcastle on Vimeo.

Faster than a speeding bullet.  We all want to get there.  What if I told you there was a way to run faster, with less effort?

Helen, Nancy, Michael, and Murph are just a few of the CrossFit WODs that involve running. For some of us, it’s an Achilles’ Heel (both mentally and physically). Then I saw the POSE method of running on the CrossFit main site.

Intro to Pose Video
More Videos

I’ll let the links speak for themselves, but I’ll just mention that the POSE method consists of three parts: Pose, Fall, and Pull. The results are: shorter strides, less exertion of energy, and less impact on your knees. You use gravity to your advantage by leaning forward and allowing your foot to fall naturally, making contact with the ground directly in line with your body. Then, you pick your foot up quickly and repeat.
Many of us try to push off the ground in an attempt to propel ourselves forwards. Consider this: what’s easier to do, pushing your body weight off the ground with your foot, or picking your foot off of the ground? It takes some practice, but the benefits are well worth it. The POSE method leads to much more efficient running, greater speed, and conservation of energy. Win-Win if you ask me.

WOD 09.04.09

Clean & Jerk 5×3 (80% 1RM)
Grace-ish (08 Games WOD #4)
30 Squat C&J (155/100#)

c/o Pick a gymnastic skill (i.e. freestanding handstand, muscle up, back lever) for September to work on. Spend 10-15 minutes post WOD working the progressions.