Ten Rounds for Time of:
100 m Sprint
20 Air Squats
15 Push-Ups
Pose Running Practice and Techinique Drilling

Everyone did a great job during their tough run/basics workout today. I finally had the camera working, to where I could break down the Vagabonds Running Techinque and show their faults in their running. To show the proper technique for Pose Running, you must find a stationary object, such as a wall or fence, so that you can have a still image of the person running. It also shows if the person is bouncing to much and pushing off the ground with their feet. I have talked many times before about the importance of Pose Running and how it is the most efficient way to run and prevent injury. You are working with gravity, instead of working against it. Gravity is the most powerful force we have on our bodies, so why not use it to our benefit. Instead, of pushing off the ground, you are pulling your feet under your general center of mass a.k.a your hips and using your glutes and hams, instead of pounding your feet against the ground. This was the first day, that we practiced Pose Running, as a group, so the Vagabonds have a long road ahead of them to perfect this skill, but it is the step in the right direction. Great Job Guys and Girls and Keep up the Good Work!!
Ross, Runey, Shane, and Mel during their brutal 100m Sprint Workout, trying for the first time their Pose Running Technique!!