Friday 170707

For time:
Run 1 mile
21 Clean & Jerks 155#(105#)
Run 800 m
21 Clean & Jerks 155#(105#)
Run 1 mile

Post results to comments or BTWB


So much patriotism and fitness on July 4th! Thank you everyone who came out.

So much patriotism and fitness on July 4th! Thank you everyone who came out.


3 Simple Tricks to help improve your running right now!

Today, we run.  Some of you are giddy with excitement, others may not be.  No matter where you fall on the spectrum, here are some quick tips to make running more enjoyable, or at least bearable.  You can see the full article, written by Jason Fitzgerald here


Ideally your foot should make contact with the ground directly underneath your body, rather than far out in front of it. A helpful way to think about this is “putting your foot down underneath your hips.” When there’s a straight line from your hips to where your foot lands, there’s no reaching or stretching the leg in front of your body. This change in form reduces the impact your legs experiences and cuts your injury risk by creating a more fluid, efficient stride.


Slouching, or leaning from the waist, is a common problem for many runners who try too hard to perfect that “forward lean” they heard was part of proper running form. While a slight forward lean is part of good form, it should come from the ankles, not the waist. The best part? A slight forward lean from the ankles happens naturally without even trying. So don’t consciously try to lean forward. Instead, focus on running tall with a straight, erect posture.  To help you remember, pretend a string is attached to the top of your head and an imaginary giant is pulling it upward toward the sky. Creepy? Perhaps. But it’s an effective way to reinforce a tall, straight back with no slouching.


Cadence is the number of steps you take per minute (with both feet). The magic number for optimal cadence is thought to be 180 steps per minute, according to the legendary running coach Jack Daniels who observed at the 1984 Olympics that this was the average cadence of most elite runners.  But this isn’t a hard and fast number—it’s just a general guideline. When you’re running at an easy, comfortable pace, your cadence should be at least 170 steps per minute.  An average cadence of at least 170 for easy runs means you’ll reduce impact forces on your legs, cut your injury risk, and even improve your running efficiency. How? With a shorter, faster stride, you’re “bounding” less and not introducing the stress that accompanies longer, more impactful strides. In other words, you’ll get hurt less often and probably get faster.


  • Don’t forget we have an abbreviated schedule this weekend due to the CrossFit Kids seminar.  We will have a class at 7am both Saturday and Sunday!

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