Now that the warm weather is upon us and more running will be encountered in our WODs, I have been studying and practicing to better my running technique. I have had some success improving the efficiency of my run, but still have more work before I have perfected the Pose Method.
I have found some very useful links to material related to running and specifically the Pose Method.3-2-1 go!
I was like a kid on Christmas morning as I peared into the mailbox today... I've been anticipating the arrival of new reading material. I just received a copy of the book "The Paleo Diet For Athletes". I look forward to reading it this long weekend. I'm sure their is a wealth of knowledge that I will be able to put to use very soon. I will be considering trying paleo for 30 days once I've finished reading the book. I don't suspect that this will be too much of a change from my current nutritional intake.
More information about the Paleo Diet can be found online at www.thepaleodiet.com
I am a software developer and naturally have been thinking of ideas for a website that could consolidate all CrossFit related information such as logging WOD results, goal setting, nutrition logging, analysis of performance, leaderboards etc... the list goes on and on. Here is a snapshot of my brain. As you can see I have CrossFit on the brain... I regularily use a software program called Mindjet MindManager to jot down all my ideas regarding a project that I'm working on. This is the first step, getting the ideas down and the next step will be to review and formulate them into a plan to develop a working application that users will be able to test online in the near future. If you can make sense of this map (you will need Flash to view this) I'd be interested to hear what you think...I'll be posting some mock screen shots soon.
Practice is important to getting the timing necessary to successfully link several consecutive Double Unders. In my opinion, It's best to be able to link approximately 50-100 consecutive single skips before trying to master Double Unders. If CrossFit has tought you anything, foundation is critical to success and mastering form at the principal level is the correct approach. It's common when learning to do Double Unders that the rope will whip you leaving temporary marks. Where you are getting whipped can be an indication on how to adjust your timing... getting into a rhythm is critical to the success. Both wrists should be working in unison, often if one wrist is ahead of the other the rope will slightly bind and you end up getting whipped. CrossFit HQ has a few good videos featuring Buddy Lee, Worlds Leading Jump Rope Training Expert. http://media.crossfit.com/cf-video/CrossFit_PittBuddyLeePosture.wmv If you are looking to purchase a quality speed jump rope, Amazon.com has 2 decent ropes at a respectable price. 10 ft. Speed Rope by Valeo ~ $5 The best rope I have found and the only one I use is an Ultra Speed Cable Jump Rope $13.95 at www.buyjumpropes.net
I will be out of town for three days this upcoming weekend and will not have access to a CrossFit facility or other gym (shudder at the thought of visiting a globo-gym). This doesn't mean that we have to forgo working out. You are only limited by your imagination. And incase you don't have an imagination, don't worry keep reading... There is an unlimited number of ways you can get a great workout without a gym. I have provided a few examples that have been kindly forwarded to me by Robin @ CrossFit Regina.
Deck of Cards Workout
- Decide how many suits you will use and assign a callisthenic exercise to the suit. eg. spades=squats, hearts=pushups, diamonds=burpees, clubs=sit-ups
- The number on the card is the number of repetitions, aces can be either 1 or 11.
- Add Jokers and assign a skipping blitz of 50 skips or 25 Double Unders. Alternatively if you have access to something to do pull-ups on, do 15 pull-ups.
- Mix it up and modify as needed. Burpees can be done with or without the pushup or jump.
- Shuffling will give you a whole new workout
Eva T’s Bodyweight Workouts
Here is a few of my favourites:
- Run 1/2 mile 50 air squats - 3 rounds for time
- 10 push-ups 10 sit ups 10 squats - 10 rounds for time
- 200 air squats for time
- 100 Burpees for time
Now you have no excuse! (Your IP Address has been logged and If I hear you say you couldn't workout because you were travelling... I will check this log to confirm you knew better...and I will personally b!+ch slap you - just kidding, kind of :)
No matter where you are travelling you can get a great workout!
3-2-1 Go!
I recently viewed a video on the CrossFit Journal that may shock your world...
View 'Midline Stabilization Part 5: Stretching is Dead' from the CrossFit Journal (Note: you will require a membership to the CrossFit Journal to access the video download)
So how are we going to increase the range of motion you may be asking?
Proprioceptive Neuromuscular Facilitation - proprio-what?
PNF for short, is the method of combining isometric contraction with the extension of the joint to its furthest range of motion.
For more information visit the wikipedia on PNF
Next time you see my 'gun show' at the CrossFit Regina gym...
I'm not showing off - I'm lengthening my biceps!
