a) how to run. i attended a crossfit endurance running seminar that was a good starting point for running technique. that seminar, along with several videos i watched, helped me learn to run much more efficiently. see the following link for dr. romanov's book on the topic:
http://books.google.com/books?id=l6b0zRaq2dEC&pg=PA134&lpg=PA134&dq=pose+fall+pull&source=bl&ots=w4h5zYRfgq&sig=9R8brnOzlJ75S9jkSidNh5jOcRs&hl=en&ei=IFc2TaT-DJCosQP68d2AAg&sa=X&oi=book_result&ct=result&resnum=3&ved=0CCQQ6AEwAg#v=onepage&q=pose%20fall%20pull&f=false
the gist - most people run in too upright of a position, strike with the heels, and position their bodyweight too far behind their center of gravity, which makes them inefficient and more prone to injury. dr. romanov's method has three elements:
a) pose - think of every step as thought you were posing with your legs in the shape of a 4.
b) fall - lean forward and let gravity do the work
c) pull - pull the support foot back up and repeat the whole process.
this is an oversimplification, so definitely google or youtube the topic, and find a ton of additional information.
we did some efficiency drills in which we ran 100 meters and added up our time to 1/2 the number of steps we took to get a score that gauged our speed and efficiency. my score was pretty efficient to start with, but i was able to improve it from a 34 to a 32 after just a little instruction and some stretches. not bad. and though the course may not have been perfectly measured, my times were better than any i'd put up in high school, when i was a 10th heat sprinter on the track team. that's making me think that some of the explosive movements of crossfit, and the lifting i'm doing, are helping more than actually running (which i don't do very often).
b) how to do trx. thank you claudine dagit for having us down at cardio-tone at 24th and church in SF (www.cardio-tone.com). claudine is a great instructor that teaches trx, spin, and barre, with some classes being a combination. we did the trx-only class, and it was an eye-opening introduction into a new world of bodyweight exercises. some people accustomed to lifting weights wonder how bad a bodyweight workout can be. let's just say that some of the most feared crossfit workouts are bodyweight only. dips? pushups? pullups? parallettes? yes, they can all suck, but they are proven to be shockingly effective. anyway, more on trx here - http://www.fitnessanywhere.com/
c) that i still like hot fudge sundays. thanks katie and alex!
No comments:
Post a Comment