Good Luck to Brian, Holley, and Jake at today’s NLI CrossFit competition, taking place in Aliso Viejo!

Whether in our warmup, workout, cool-down, or to supplement your training in the gym, we all do our share of running.  You’ve heard us talk about running mechanics before but most of our tips are typically geared towards maximizing efficiency and minimizing impact over longer distances.  Today I’d like to touch on an essential principle of sprint mechanics where speed is the primary emphasis.  It goes without saying that in sprinting our goal is to accelerate as rapidly as possible, hold our top speed, and decelerate either rapidly or gradually.  Typically the acceleration phase is where most athletes and coaches focus, and I’ve even heard that many NFL scouts put more weight into athletes’ 10-yard and 20-yard sprint times than the 40 yard dash itself.

We could all bear to improve our acceleration if for no better reason than to be able to outrun the approaching Zombies when necessary like in October’s Run for Your Life 5K.  A few things to keep in mind is posture (big surprise) and the angle of your shins relative to the ground.  The videos below were posted on the CrossFit site back in 2007 from now Oklahoma State University Track & Field Coach John Baumann on some simple drills to improve your sprinting acceleration and posture.  If you listen you’ll hear him cue the athletes on keeping their chest up (posture) and shins parallel to the ground improve ground contact force.

On a similiar note, shin angle is also key to improving lateral change of direction. This video was recently posted on Eric Cressey’s site on how shin angle contributes to better lateral acceleration and stability.

Simple things to master that will greatly improve your sprint mechanics and ability to accelerate in any direction.

~PR Saturday~

Monday:  Clean and Press followed by 5 Rounds of 7 Handstand Pushups, 8 V-Ups, and 9 Box Jumps.

• Michael H. achieved a new Press 1RM, nearly pressing his bodyweight at 140# x 1rep!

Tuesday:  Back Squat followed by 10, 9, 8,…, 1 of Kettlebell Clean & Jerks, KB Swings, and Goblet Squats.  Oh and don’t forget that after a 2 minute rest we sprinted 500+ meters around the block for time.

• Aaron PR’d in his Back Squat hitting 145# x 6reps

Wednesday:  Snatch for heavy doubles and AMRAP 15 of 30 Double Unders, 25 Situps, 20 Burpees, and 15 Pullups.

• Brady improved his Snatch technique and hit 110# x 2 Reps for a PR
• Amanda Cleaned 108 x 2Reps for a PR
• Alia hit a post-back surgery Snatch PR at 83# x 1rep

Thursday:  Skills day that focused on Pistols, Handstands, and Cartwheels.

• Gerry kicked up into his first handstand and followed it up with his first cartwheel
• Cody performed pistols holding a 35# KB and linked together 2 consecutive muscle-ups only 1 week after getting his first!

Friday:  Bear complex…enough said.

• Troy PR’d doing his final set at 140#
• Mercy PR’d twice doing her last two sets at 68# and 73# respectively
• Randy PR’d his final set at 105#
• Tyler PR’d at 150#
• On his first Bear, Luke put up 130# on his final set with room to go in future meetings with the Bear

Saturday:  Please share any Row PRs, consecutive Pushups PRs, consecutive KTE PRs, or Sandbag Carry PRs from today’s workout.

WOD 6.23.12

Break up & Complete Any Which Way You Choose:
Row 1500m
60 Ball Slams
50 Push Ups
40 Knees to Elbows
750m Sandbag Carry

CrossFit, the sport of the generalist, has 10 fitness domains that all its athletes should strive for:

1. Cardiovascular and Respiratory endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Agility
9. Balance
10. Accuracy

Most people walk though our doors with a tendency towards a few of the above qualities, and lacking in others.  Any specialist will usually find himself at one extreme end of the spectrum.  For example, a marathon runner may excel in the cardio and stamina end, while greatly lacking in strength, power, and flexibility.  An power lifter will have strength and power, but usually lack in cardio and stamina.

Many specialists will use the CrossFit methodology as their strength and conditioning to achieve that balance.  For those who don’t play a particular sport or train for certain races, however, CrossFit is their sport.  The pursuit of the ultimate balance in the above domains can take a lifetime!

Take the time today to evaluate yourself as an athlete.  Give yourself a number between 1-10 beside each domain.  Where is your weak link?  Sometimes identifying your weakness relative to your strengths can open your eyes to what you should be working on before and after class.

Do you hate runs longer than 400m?  Do you shy away from double lift days?  Have you avoided skill days because you abhor stretching and mobility?  Do you get the jitters when we pull out the agility ladder?   Be honest with yourself.

Another way to look at the above domains is to shorten the list and rate from 1-10 just on the below domains:

1. Strength (power lifts)
2. Speed (100m sprints)
3. Endurance (5k)
4. Power (think Oly lifts)

Recognize that any number above a 7 in one category will inevitably lower the number in another column.  Example:  if you are a 10 in endurance, chances are your strength and power will score low and vice versa.   This is just another way to assess where your weaknesses are.

Post your ratings to comments!

WOD 06.12.12

Weighted Pull Ups 3-2-1-1-1

800m Run
9 Kettlebell Swings
9 Toes to Bar
Rest 1 Min
400m Run
15 Kettlebell Swings
15 Toes to Bar
Rest 1 Min
240m Run
21 Kettlebell Swings
21 Toes to Bar

Today we have a special guest post from Kyle, who recently took it upon himself to try the CrossFit Endurance method to train for a half marathon.  Major kudos to Kyle for taking the time to do the research and stay with the program!

An Experiment with Crossfit Endurance

Deadlift 400, back squat 350, compete in 100 mile ultra-endurance runs all while training 9 hours per week or less. I read this and like any endurance runner I was instantly drawn in. This was a claim that Brian Mackenzie made in an interview with Trimax (see interview here). My first thought – “this guy must just be a genetic freak – or lying”. So I decided to investigate. What I found turned my training routine upside down. The program is called Crossfit Endurance (CFE) and it is producing athletes that are competitive in endurance sports while placing an emphasis on training intensity over volume.

Anyone who has taken on typical endurance training will tell you what it takes. Run, run, run and when you’re sick and tired of running, run some more. This is what the CFE crowd calls long slow distance (LSD) training and is quick to point out its flaws. Decreased strength, power and speed are on the long list, along with one that hits home for me personally, overuse injuries. LSD training places a premium on cardiovascular development while downplaying the role of muscular development. Racking up the miles may mentally and to an extent, physically prepare you for an endurance event but it is typically at the cost of cannibalizing muscle – the muscle required to gain speed and carry you through your event.

CFE combines the typical Crossfit structure with high intensity sport specific workouts. Simply put (for a single sport athlete), there are three main targets of the program:

1. Lift heavy. Specifically, deadlift and squat. You are building the leg strength to gain speed and carry you through long events.
2. Crossfit WODs 4-5 times per week. Nothing new here, just what we do at Intrepid every day.
3. Crossfit Endurance WODs 2-3 times per week. This is where the program deviates from typical Crossfit programming and I will go into more detail on it below.

CFE WODs follow a three WOD per week pattern. Typically, the first WOD is focused on short intervals. Think 100 – 200 m repeats. The second WOD is focused on long intervals. Think 400 – 1600m repeats. The third WOD focuses on time trials and tempo runs to track progress and push your aerobic capacity. Think 5K – 15K distance runs. The emphasis on these workouts is high intensity to build speed and push your aerobic and anaerobic capacities while maintaining low volume to prevent overuse.

And that’s it. You’re on the road to half-marathons, marathons and beyond.
Personally, I began the program about three months ago, slowly adding the CFE WODs into my routine. I wanted to experiment with the program while not interrupting my work at Intrepid. I spent a few months doing 2 CFE workouts per week (typically the long intervals and time trials) with the goal of completing a half-marathon after 2 months.

In that 2 months of training I never exceeded 10K in a single workout but watched my lifts go up and my 5K times drop. On the day of the half-marathon I remember having some serious butterflies in my stomach and thinking, “I trained to less than half the distance of this race – how the heck am I going to finish??” Of course, I should have trusted the training. Not only did I finish, I came in under 2 hours (a personal best) and had no flare up of my old overuse injuries (a first at this distance). Needless to say, I’m a believer and have begun incorporating that third CFE WOD into my weekly routine.

For anyone that read this and is interested in trying it out, all of the information you need is online at CrossFit Endurance.  The FAQ page has a lot of great information on the program like potential benefits, how to get started, which routines to follow (there are a few), etc. The front page has the CFE WOD (they also post a strength and conditioning WOD, but what we do at Intrepid will fit the bill). Finally, Crossfit Journal has some fantastic videos on the programming of CFE, the scientific concepts underlying the program’s success as well as great running/cycling/swimming drills and technique development videos.

Please note that I wrote this post from a runner’s perspective, but the site also caters to cyclists, swimmers, rowers and multi-sport athletes (though multi-sport athletes have an increased number of CFE WODs per week). See the CFE main site for details on each program.

WOD 04.06.12

Partner WOD
100 KB Snatches
90 Sit Ups
80 Wall Ball Shots
70 Push Ups
60 Box Jumps
50 Ball Slams
40 Pull Ups
30 OH Lunges
20 Ring Dips
10 Pull Overs (sub ball ups)

Complete the reps together as a team. One partner works while the other rests.

Big Congrats to Kyle for achieving his goal of sub 2hrs at the Long Beach Half Marathon!

Perhaps I’m feeling inspired with the El Segundo Run For Education 5K this morning (if you read this early, the race starts at 8am and it isn’t too late to come down and register at the race kiosk with the Intrepid Athletics Team). Anyways, I got to doing some research in preparation for today’s race and I might have stumbled on one of the most valuable running videos I’ve seen to date, and I want to share it.

A huge thanks to Dr. Mark Cucuzzella owner of Two River Treads in Shepherdstown, WV (the first minimalist running shoe store in the nation) and Director of the comprehensive website Natural Running Center for posting the video above and so much other helpful information for runners all over the world.  He and his partner Bill Katovsky, along with the many other contributing authors for the Natural Running Center, are leading the charge in the push towards better educated runners and minimalist footwear that is now becoming more mainstream.  He packed so much information in the video above that I have watched it close to 5 times over the past few days and every time I watch it I feel like I pick up  something else.  Watch.  Learn.  Practice.  Train.  Improve.

To all my Intrepids running in the El Segundo Run For Education 5K this morning, we’re meeting in front of the Main St. Cafe on the corner of Pine and Main, just 1 block south of El Segundo High School and the start line. As of the time I’m writing this post here’s the list of Intrepid runners.  Please wish them luck or cheer them on before you head in for the 9am workout.

Jake
Jon
Tom D.
Kelly
Michael H.
Tami
Josh
Nick D.
Holley
Neil
Sean R.
Troy (maybe)

WOD 3.31.12

3 minutes to Row 350m and max Ball Slams
Rest 90sec
3 minutes to Row 350m and max Knees to Elbows
Rest 90sec
3 minutes to Row 350m and max Squats
Rest 90sec
3 minutes to Row 350m and max Bear Crawls

On Saturday, March 31st the El Segundo Run for Education 5K will run to raise money for the El Segundo Parent-Teacher Association (PTA) which provides extra funding to El Segundo’s public schools.  The run shouldn’t be as bad as the original Intrepid 5K we took around El Segundo, and will take runners past all of El Segundo’s public schools (course posted here for all that are curious).  The 5K begins at 8am in front of El Segundo High School, 640 Main St., just south of Oak Avenue on the east side of Main Street.  Just a bit later a Kids’ Fun Run will start around 9:15am in the same location.

Register as part of a team here and save $5 on your registration fees, just enter Intrepid Athletics as your team name.  Registering on a team will cost about $22.35 if you get your name in before March 23rd.  If you prefer to register as an individual, and not a part of our team, you can use the same link as above but plan on paying about $5 more.  Runners will receive a race shirt and the overall male and female winners receive trophies.  Running the Manhattan Beach 10K with a group of Intrepids made it much more enjoyable and think we can rally a good group for this event at the end of the month.  If you’re interested post to comments so I can get a head count.

WOD 3.14.12

Back Squat 3×5 or Wendler

Partner WOD:

Buy In with a 400m Run

Then 3 Rounds:
-One partner runs 170m while the other does thrusters
-When the partner returns, switch
-4 total rope climbs (between both partners)

Cash Out with a 1000m row (total between the partners)

Run For Your Lives!

On October 20, 2012 the zombie apocalypse is coming… in the form of a 5k obstacle race! Not only are you running for time, you are running from hungry zombies. Obviously I am fired up for this event because I am a zombie fanatic. So you all know that I will be at this event. Some details of the race are:

• Each runner will be given a flag belt which represents health
• The zombies are looking to steal your flags
• iI all health flags are taken…you die and the stupid zombies win
• Health bonuses will be hidden throughout the course. If a runner finds one and carries it to the finish, it will save your life.
• There will be 12 man-made obstacles runners must compete in order to be eligible for prizes
• There will be 2 types of zombies: stumblers (those who can only walk and not chase a runner) and chasers (those who can all out sprint and chase after a runner)

One thing to remember is that there is no physical contact (pulling, pushing, kicking, bat to the head) allowed between runners and zombies. Zombies are only allowed to go for flags. This, of course, will be the most difficult part for me to remember because all my life I’ve wanted to go “Hulk” on a zombie. I guess winning a prize is the next best thing for surviving a zombie apocalypse.

The race will be held in Vail Lake Village in South Temecula. Fees for runners are $77 now till August 28th, and $87 from August 29 until September 28th.  Unfortunately there is a spectator fee of $32.

So let’s try and get a group to represent Intrepid. I will definitely send a reminder about this awesome event as the date approaches.

Check out the video promo!

WOD 02.13.12

Bench Press 3×5 or Wendler

10, 9, 8…1
Push Ups
Squats

Rest 1 Min, and complete

10, 9, 8…1
Kettlebell Swings
Sit Ups

Some dictionaries define it as “moving rapidly or at top speed for a brief period.” To me, sprinting is a way to get in touch with your primal self–the self that got buried somewhere between elementary school freeze tag and the more sedentary life of adulthood. Sprinting at your top speed, you can feel every part of your body come to life.

Here at Intrepid, we’ve posted WODs with a wide variety of distances when it comes to running. From Death by 10 Meters to the Intrepid 5k, we’ve tried to keep it constantly varied, but with an emphasis on shorter distances and greater speeds. All athletes should get to know their physical capacities well enough to differentiate how to pace a 100m dash vs a 400m, etc. If you loathe the concept altogether, try to think of it in CrossFit terms. You would pace a Fran vs a Filthy Fifty.

Wikipedia further differentiates the differences between the distances:

Races up to 100 m are largely focused upon acceleration to an athlete’s maximum speed. All sprints beyond this distance increasingly incorporate an element of endurance. Human physiology dictates that a runner’s near-top speed cannot be maintained for more than 30-35 seconds due to the accumulation of lactic acid in muscles.

Run today’s 100′s at your top speed. That speed may be not be the same in Round 8 as it was in Round 1, but the effort should be the same. Anybody can coast through the workout today if they use the 100 as a recovery run but those who push themselves during every sprint will make the most strides toward becoming fitter, faster, stronger.

Here are some tips to keep in mind today:

Pull, don’t Push: Remember to pull your foot back into that POSE position instead of pushing out the back and risking a hamstring tear.

Relax: Don’t clench your fists or the tension will spread to your shoulders and torso and slow you down.

Arm Swing: Think of swinging your elbows back and down so your shoulders don’t rise up. Make sure your don’t cross your midline with your hands or you’ll waste energy twisting your torso.

Lean: Keep your lean originating from the ankles and not the waist or your lower back will [not so gently] remind you how much that can suck in the morning.

A very happy birthday to Corrine, who recently finished her Foundations and came to her first group class yesterday! If you see her in the gym, make sure to introduce yourselves and wish her a happy birthday!

WOD 10.04.11

Press 3×5

As Many Rounds in 12 Minutes of:
100 meter Sprint
10 Pull Ups
10 Push Ups

*WOD courtesy of CrossFit Football

Ruth posted on the Manhattan Beach 10K (MB10K) last month and race day is almost here. The race is part of Manhattan Beach’s Hometown Fair also taking place this weekend and the run has been an annual event since 1978. The race is community event and a great way for Intrepid to get more involved with the Manhattan Beach community. The race begins at 7:30am and racers will meet at the Champagne’s at 6:45 before heading over to the start point around 7am. The race route maps are below:

Good news is that it’s not too late to register! Online registration is closed, however, so just stop by the Village Runner on Sepulveda (PCH) in Manhattan Beach to sign up and get your number for Saturday. They will not be allowing race day registration so if you’d like to run then please stop by the Village Runner before Friday night. Oh, and be sure to sport your Intrepid shirt for the race.

Because of the race there will only be one class on Saturday morning at 9:30am. If not participating in the 10K then reserve your spot now for Saturday’s class!

Today the parking lot just outside our side door will be re-paved and unavilable for parking until Friday. Parking is still available across the alley and on the surrounding streets. Thanks for your patience.

WOD 09.28.11

Back Squat 3×5 or Wendler

Buy-In: 400m Run
4 Rounds:
10 Pistols
8 T2B
4 Ring Dips
Cash Out: 400m Run

Robot by Robotek. Booty by CF Intrepid.

In accordance with CrossFit’s ideology to keep things constantly varied and to play new sports, we’ll be we’ll be taking a couple field trip WODs in the upcoming months.  One of them will be a Strongman WOD at CrossFit Inland Valley (details to follow).

Another one will be right here in our backyard.  At the request of many Intrepids, we’ll be participating in the annual Manhattan Beach 10K on Saturday, October 1st.  The course will take you through the wood chip trail, up Rosecrans, and finishing up the race down the strand along the beach.  Click here to register for the event or you can go in person to the Village Runner in MB starting September.  The Champagnes’ have graciously invited us to rendezvous at their place which is a short walk to the start point, so bring your Intrepid tanks/tees and come on out and represent.  The gym will be closed during our field trip so plan accordingly.

On a side note, a few of us (spurred on by a couple of honeymoons, a fall of the wagon, and a desire for better performance) have decided to participate in an impromptu Whole 30 Challenge. As an incentive each participate selected a penalty should they fail to complete the 30 days of paleo eating (I allowed AJ to select Sean and my penalties, see below).

The penalty will be either a monetary amount donated to the charity of the other participants’ choosing and/or a WOD penalty. In all honesty, penalties are not necessary for participation. Everyone who chooses to participate is an adult fully capable of making the right choices to fuel his/her body.  Success depends on proper planning, attention to detail (read labels, ask questions in restaurants), and proper planning (I said it twice for a reason).  However, some people have requested some further incentive to stay on the wagon and we obliged.

We use the whiteboard as a means of accountability of our performance in our WODs, so in accordance with that I wanted to post the participants’ names and penalties. Hopefully you onlookers will find it in your hearts to encourage (not sabotage or make side bets…ahem Brianna) us through the next 30 days.

• AJ – 30 days of the following WOD: 20 Hill Sprints, 100 Burpees, 20 Hill Sprints
• Aaron – $100 (to be donated to charity of participants’ choosing)
• Michelle C. – $100 (“) and WOD of Marcus’ design
• Sean & Ruth – $20,000 each (“) (Really AJ?)

WOD 08.30.11

Mobility Work

• 1200m Run
• 9 Burpee Toes to Bar
• Rest 2 Minutes
• 800m Run
• 15 Burpee Toes to Bar
• Rest 2 Minutes
• 400m Run
• 21 Burpee Toes to Bar

One of the articles in the training/drills section caught my eye. I’ve always been a fan of visualization to facilitate better performance. In fact, I often couldn’t perform a lift/movement without being able to visualize it in slow motion and from all angles.

“12 Visualization Cues to Help You Become a Better Runner,” written by Air Force Lt. Col. (Dr.) Dan Kuland, lists easy cues that can help you focus on your form while running instead of the impending hill or your exhaustion!

To run efficiently, just check off these cues from head to heel:

Photo courtesy of the Natural Running Center

1. Fall forward from your ankles in order to enlist gravity.

2. Run softly by imagining a helium balloon attached to your head.

3. Look where you are going, not at your feet.

4. Swing your arms quickly from relaxed shoulders with your elbows bent at 90 degrees and your thumbs and index fingers touching lightly.

5. Imagine being reeled in on a big fishing line attached at your belly button.

6. Expand your lower abdomen like a balloon, then squeeze the air out.

7. Keep your knees slightly bent.

8. Land on the middle of your foot to reduce any braking that would occur from crash landing early on your heel.

9. Imagine running on hot coals with a quick cadence.

10. Think of your foot slipping backward on a banana peel.

11. Picture helium balloons lift-ing your heels.

12. Move your ankles in little circles as if they are wheels

Check out this link for the rest of the article. There are also many reviews of minimalist shoes as well as transition shoes for those of you just starting out. Also, for you visual learners out there, the above video shows Dr. Cucuzzella’s excellent running form (something that I’m still working on demonstrating properly!).

WOD 07.22.11

Back Squat 3×5 or Wendler
Bench Press 3×5 or Wendler