Wednesday 120502

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Run 1600m
50 Push-press, 45#(35#)
Run 800m
35 Push-press, 75#(55#)
Run 400m
20 Push-press, 95#(65#)

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Headbands... yes, Sass... YES!

Why Pose Running?

The dreaded heel strike.  For those who may not know what I am talking about, the heel strike is what is referred to when you run heel-toe, heel-toe.  Your body is upright, and your knees and spine take the brunt of the impact, whether you think you feel it or not.  That’s why you are always asked to do those annoying POSE running drills.  You know, the ones where we try to train you to run toe-heel, toe-heel.  It’s only because we care. No, really.  I don’t want you to end up with wonky knees or a bad back because you are too stubborn to run the right way, a way that takes much stress off your body.  

Here’s a challenge:  Take your shoes off, and run barefoot down the street.  Try to do your heel-toe method. I guarantee it will hurt.  You will naturally want to shock the impact of your body running by landing on the balls of your feet first.  Now, imagine what you are doing to your body, in a small way, every time you strike your heel on the ground when you run.  Multiply the miles over years, and you start to understand why we don’t give up you.  You have 1 3/4 miles to run in this WOD (that’s an about 5,110 steps).  Let’s fight the good fight for great positioning today one step at a time.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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