The guys and girls did a great job today and got their first taste of a stamina/endurance workout involving running. I have been preaching to them about POSE RUNNING and the proper way to run and gave them a little lesson on what this technique and skill is all about. However, I reminded them it is another skill that we must learn and try to perfect. POSE RUNNING is essential to better running and preventing injuries from incorrect running. They did great today and got through the workout. I could not post any pictures of the girls running today, since I was their buddy runner when they were doing their workout. So, much for my REST DAY!! But it’s all good for the Vagabond Community!!
Here is an article on Barefoot Running and the Importance of Pose Running. Ideally, if we could barefoot run it would be the best simulation to correct our form of running. Running sneakers that are made today, are made for people who heel strike or supinate. They make bulky,overpriced sneakers to keep people from running correctly. The idea was nice, but overall made people worst runners and gave them an opportunity to run the incorrect way!! Check out the article, it is quite interesting.
CROSSFIT HQ AND VAGABOND MODIFIED WOD’S:
4 ROUNDS OF:
800 M RUN EACH FOR TIME:
After completion of each 800 m Run, the guys performed the following to practice on their pull-ups:
10 Pull-ups
10 Push-ups
Modified WOD:
8 ROUNDS OF:
400 M RUN EACH FOR TIME:
Broke this workout down for the ladies to accomodate for their physical capabilities. However, they still ran the exact same distance of the other workout, but made it appropriate for them and their capabilities.
POST TIME TO COMMENTS:
That was a lot of running. I’m a little dissapointed with my times and feel that I could have done a little better. At the end though, great feeling being able to run like this again! Thanks Kevin.
4 rounds for time 800m run
With 10 pull ups and 10 push ups untimed in between runs.
3:21
3:38
4:00
3:49
I enjoyed this workout alot. It was great. i was exhausted trying to sprint all the 800 meters but it was well worth it when i was done. I feel like i did well in this WOD i was very consistant with the runs.
4 800 meter runs with 10 push ups and 10 pull ups
3:15
3:22
3:19
3:22