The sun is shinning, birds are singing, and the clomping of sneakers on pavement can be heard all around Boston. It’s a beautiful time of year, and one during which many of us hit the streets to incorporate running into our training. I love running, but we all need to make sure we take care of our tissues. Additional or different training requires additional or different mobility and recovery techniques to maintain our performance. Below is my endurance season mobility list, some of which I’ll do almost daily, all of which I try to get in on my rest days. Drink plenty of water, and take 20 minutes going through these drills, then see how your next run feels.
Fix your front wheel drive. All that hip flexion from picking up your foot thousands of times on your regular training run can certainly lead to some short, tight hip flexors. Combat this with the couch stretch, so named because it can be performed on the couch, while watching TV. Foam rolling your IT bands is also helpful here. The iliotibial, or IT band runs from your hip to your knee, so if it’s pissed off, it can cause pain anywhere along that area. Even with efficient running technique, we can still develop sore knees as a result of the constant, repetitive impact, but rolling out your IT bands is a great place to begin tackling, and getting ahead of this particular itis.
Tune up your shock absorbers. Your lower legs are your bodies shock absorbers, and man do they take a beating. Racking up a few extra miles a week on top of box jumps, double-unders, and all the other movements we practice can make anyone sore. Lower leg care is super important, especially as we get older. Spend a couple minutes each rolling out your upper and lower calves. This will help to keep your tissues supple and springy. And step on it! Your feet play a large roll in managing the impact of each stride, but are often forgotten when it comes to mobility. Use a ball (lacrosse, golf, etc.) to roll out the bottoms of your feet. Same deal as the calves, maintaining one of the best shock absorption systems on Earth.
July 26, 2012
Skill/Strength:
Overhead Squat 2-2-2-2-2-2
WOD:
21-15-9
Overhead Squats (50% best set overhead squats, not exceeding 45kg)
Toes-to-Bar
Box Jumps (24″/20″)
Announcements
Fenway Park Spartan Sprint on November 17th, 2012 the creators of the Spartan Race series are turning Fenway Park into a 1 mile Spartan Sprint obstacle course. It’s in our backyard, and rumor has it another local box is putting a team together, so let’s represent! Kevin Kittredge has agreed to lead the CrossFit Fenway team, so please contact him in the next week if you’re interested. More race details are available here.
Hyannis Hyball Invitational is a charity softball game being put together by CrossFit Fenway’s own Sean O’Connell to benefit the Big Brothers/Big Sisters organization. The event is July 28th at 10 AM in Hyannis, MA, and all of CFF is invited. Please check out HyannisHyball.com for more information.
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Yeah… I don’t know about this CrossFit stuff. I’m thinking of just buying one of these:
http://www.youtube.com/watch?v=8MzzLsJEzR8
Scott I am afraid to ask how you came across this?
I dunno… you start browsing the internet. One link leads to another to another to another. Then BAM! Some Asian company wants to fitness me up with a horse riding simulator.
I bought 2. And the travel version.
Yee-haw!
i am DEFINITELY too immature for that.
About a minute in, I had to stop watching. There are no words.
Dont click on that link if you have a computer screen your boss can see…
I think the best part may be the top comment:
“I feel like I need to clear my browsing history.”
I feel the same way after watching that.
That’s … uhh …
Well …
*Blinks*
OHS: 75kg
WOD: 7:59 Rx (@37.5kg)
OHS were unbroken, but T2B were too broken up. Need to work on keeping the kip for that one. Way to fight through it 6am!
OHS – 100kg (105kg x 1)
WOD – 6:11 Rx @ 45kg
Nice work 5:30
OHS: 52kg
WOD: 8:01 rx @ 26kg
Great job Amanda Rochelle! Bummed to miss this WOD. It’s a great one! I might jump on the table in the library in my heels. The “fitness center” at the hotel gym has a couple of treadmils (yawn) and I might not have time to check out a CF, so burpees in the street it is! See you all very soon!
I hate OHS with a fiery passion. Though I did blast my PR on this one
OHS: 36kg
WOD: 7:45 – I am surprised and proud that I did the OHS unbroken. Still need to work on T2B though. Yay 9:00!
OHS: Failed at 80kg after 1 rep, so I ADDED 4 Kilos and PR’d at 84kg x2. My core strength is limiting how heavy I can go here. Need to do more T2B’s…
WOD: 7:12 @ 42kg – OHS unbroken, Box Jumps all rebounded. Damn those T2B’s.
OHS: 60kg
WOD: 9:25 @ 40kg
OHS: 32 kg
WOD: 9:57 @ 35# and tucks. I should practice toes to bar more!
OHS: 50kg – PR by 10kg. And I didn’t even have to eat my Wheaties before-hand.
WOD: 8:36 @ 25kg. No two ways about it, that round of 15 just sucks. I did get the 9 OHSs unbroken. That’s worth something.
OHS: 37kg (PR by 5kg). I think that a month ago I couldn’t even do a 15kg bar. Last OHS day, 32kg was a huge struggle. Today, 37kg wasn’t even too bad. I’m quickly getting better at these, and I look forward to OHS days. Admittedly, I used to not come when OHS were scheduled.
WOD: 9:42 RX @ 20kg. My first OHS WOD w/ 20kg and went unbroken on each set. Will go higher next time. First WOD with all T2B (though need to go more quickly on these).
Overall a good day.
OHS: FU OHS
WOD: 11:29 w/ a 15 KG bar for OHS – but didn’t really get any.
BUT…did do a pre-WOD WOD
5 rounds for time:
5 DL @ 160 KG
6 strict HSPU
7 GHD sit-ups
sorry, didn’t mean that as a reply to anyone, just a regular post, but must have hit the wrong button. my bad….
Forgot to post this yesterday…
OHS – all of 65kg. Erica was working with me on form and I think I finally know where my hands should go (not THAT wide) to do this movement properly.
WOD – 11:53 @ 40kg still was working on hand placement during the WOD with Erica but I am quite thankful she helped.