CFWUx1 walk w/g,k
24:06

Take a look here for a great explanation on the purpose of running drills and strengthening and flexibility exercises:
https://youtu.be/kYJbiZxaw2U

Check out this short video playlist of Pose Method Running Drills and Strength and Flexibility Exercises I recorded back in 2018:
https://youtube.com/playlist?list=PLnloz39j5gzlZDWOriiWW0cajMy5SMTF2

Use those drills and exercises with your clients/athletes and classes to help them develop better perception of Pose, Fall, and Pull, especially in the General and/or Specific Warm-up portions of training sessions. 

Always send them out on a short (20-30 meters) run to apply the intended focus of the drill or exercise they are working on, in the actual run.

See how far you can ramp up Intensity (speed and/or distance) with running, until Technique degrades. Find out where that is, and drill, drill, and drill, until ramping up the intensity again, to see if you can maintain and execute Technique better.

The goal is to make running (more) effortless and improve performance, and at the same time reduce pain and injury, by teaching, learning, practicing, and training running technique!

Have fun!

Albert Lu CCFT/CF-L3, CRTS

24:48 with 10kg vest at least 60% trail behind nursery and rest pavement - 27.03.21 37oC
26:41 with 10kg vest at track. First time with vest at track - 26.03.21 30oC. Ran in middle lane so probably 5.2km.

23:05 treadmill....raining cats and dogs outside 

23:47

28:18 rx’d same course using an app that might not be tracking right. Less walking than yesterday. Felt like I should be just as fast or faster today even though my legs felt more tired on stairs and hills. I did a bunch of zigzagging between trees for the last .75 km down Ravenna and I think my tracker was having trouble accurately measuring my distance because it took way longer than it should have. 

178/41/69”

21:39 at Moss Wright Park

22:20 rx’d on a trail
201023 -> 22:54 rx’d on a trial

Urban trail within 1km radius of my place in Paris - 28:34, 5 seconds better than my last 5k run.

26:08 Rx'd; high school track

Just combined the two 5ks into a 10k. Fun little loop up Pachappa Hill with a MEAN climb that just kept on going. 41:56.

Calf strain... probably could've beat previous fully healthy.

Today 27:47
10/23/20: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06

Sore feet from the last run and mild hangover made me skip this one, did consistency scale instead:

20’ amrap
200m run
30 lunges
15-second L sit hold

I like the contrast in running from yesterday’s steady jog to today’s more aggressive pace.

L sits UB first 4 rounds, 2 sets 5-6. 3 sets 7-8. Did 18 seconds in 6 sets on the last round (might have done 12 seconds in a round and made up for it just in case)

23:28 on road

M/25/5'8"/160lb
CrossFit AFK

21:25 (river trail)

Not quite as rx’d.  2.74 miles in 25:41.

Trail run was Bobbit Hole loop.  Felt pretty good, and felt even better that I didn’t turn an ankle or slip and bust my ass.  It was wet out there and the trail had several dodgy sections.

47m/5'10"/180

5k Trail Run on 10/24

25:47

25 degrees F

28:49 RX meadow trail

splits
5:17 - 5:47 - 6:04 - 6:02 - 5:39
(last time splits:)
5:48 - 6:26 - 6:21 - 5:46 - 5:51

F/24/5’5/140
CrossFit AFK

My goal today was to keep a fairly fast pace (about 8min mile) until my legs and feet started to break down. 2020 was going to be the year I became a better runner. And it's coming! 
I was able to get 3.3 k in 23:19. 

24:41 (same course in reverse...🤮)

201024 - 24:32 hills
200927 - 24:09 RB
200428 - 23:14 track
190709 - 21:18 treadmill 
190606 - 21:50 treadmill 
190214 - 21:42 treadmill

Road 5K 26:01 compared to 25:32 yesterday 
Started off slower with increased speed each mile, opposite compared to yesterday when I started fast and slowed down each mile

Today is chaore day so no time to get a run in again. Substituted an easy 5K row.
23:20
M/48/5'5"/189

Little time remaining in the day yesterday...
so I completed 10K Jungle Run,  which includes, avoiding snakes, navigating over wet leaves on covered wooded bridges, climbing around and over 8 downed trees, slipping in the mud and wet roots.... otherwise completed in the Pose Technique.
60:00 mins
56/M

201023: 36:37
201024: 29:58... It felt like I had to sell my whole body out to get in under 30 min. I thought I was gonna vomit afterwards lol. Just so happy to have proven to myself that I could do it!

Chris (or any knowledgeable person),
watching the Games athletes doing the CF Total yesterday, I was surprised by how much lateral knee movement many of them had while doing the squat. Looks dangerous structurally, even as they moved an obscene load. Any thoughts?

A 29:18 trail run along Putah Creek, a little rough and mostly flat; probably about a 5k. A nice morning to be outside!  But gonna pay for it tomorrow...

25:11 RX
Haven't been doing crossfit for 2 months due to my Simple & Sinister workout project (google it if interested, it involves a 32kg kettlebell, 100 one-arm swings and 10 TGUs in 16minutes) at which I am trying to achieve the simple standard (80% done), besides I do a Wendler 5-3-1 program. I have not run a long disance since July. However this was my best time in two years. :-)
M 44/1.78m/73kg

Sub 5k row in 19:37 (PR)
As much as I wanted to join the fun, yesterday's run was already a big ask of these aging calf muscles.
m/52/5'11"/200#	

Run 5,000 meters, preferably on a trail
34:57 River trail run

M/55/185/6’0”

Sub:
Rogue Echo bike
8 mi
250 cal
21:35

201024 - 20:42
201023 - 20:24

Trail run through the forest preserve:
5km in 31:03 (6:12/km)
6.8km total in 43:57

yesterday, same trail route:
5km in 32:23 (6:29/km)
6.8km total in 44:57

The trail is pretty steep, rocky, muddy, gnarled with roots, and blanketed with damp leaves. Yesterday’s run gave a lot of confidence and I really pushed the pace. Also, a lot more mountain bikers and hikers today gave incentive to show off.

10/24/20
4.96mi
 46:55
 9:27/mi Pace
Elevation 702ft

10/23/20
Distance 3.12 mi
Pace 8:17 /mi
Time 25m 55s
Strava Central Park


September 23rd, 2020 at 4:29 pm
Commented on: Tuesday 200922
24.52

JonNYC 

Run 5km
-------------------
200922
Time: 22:54:76

201023
Time: 22:49:64

201024
Time: 22:52:02

run outside on street
22:26 - 3.12 miles

23:05
compare to yesterday: 22:35

Great drills, so efficient to use in class!!

Crunched for time today so 5k treadmill run @ 1% incline

21:10

30 mins on bike today
 ( tabata style -fast as possible 20secs EMOM)

I thought it was bad repeating a wod a month later.  but the next day?  lazy programming.  whats the intended stimulus?  or are we just back to serial 5k metcons now?

22:53
Compare to 22:58

21:58 - PR by :16 since I have been recording my times!

I echo your sentiment Chris: embrace the suck! Wasn't sure I had that effort in me today. Just kept telling myself "go faster"!

201024:25'.https://youtu.be/1RpFRnSFH_0
201023:22'47''.https://youtu.be/7N5JGAdEsT0
200922:31'15''.https://youtu.be/2AEsjiuH0rs
200406:22'18''.

I saw the event and knew this was coming, did the same trail as yesterday shaving a full minute off 22:32. Not my best time but I did it after 20 min swim, 1hour bike and 10 min jog from my house to the trail (as today was my true last day of triathlon) so not too shavy

Redemption Time for yesterday’s time! 🤣🤣🤣

I’m just going to quote Fraser on this one. 

but really I love it. 

Keeping the Shyamalan twist theme alive.

Haha "Compare to 201023"

Champions Club Scaling Notes

RANT
Suck it up you pansies.

WHAT ABOUT THE MOVEMENT
Same as yesterday

WHAT ABOUT THE FORMAT
If you take a random runner, help them learn how to fall and pull, and their mile time goes from 6:00 to a 5:30, did they get fitter? Did the stuff inside their body morph in that 60 minutes with you into new stuff that makes them 30 seconds faster? Think about that on this one. There is a very good chance you did not go all-out on your 5k or 5k substitute effort. You saved a bit because you weren't sure how to pace it, or if you should pace it at all. Or you were on a trail and it was... well... a trail. You didn't want to fall down a cliff. Welp, this is called "blocked practice," meaning doing the same thing consecutively. This gives us a lot of feedback on a micro scale (practicing free throws, for instance) but also on a workout scale. You are most likely not fitter than you were yesterday, but you have an advantage to put up a better time. As I said, suck it up!

TECHNIQUE SCALE
8 rounds of:
1:00 Pose Running Drills
Run 400 meters

CONSISTENCY SCALE
Complete as many rounds as possible in 20 minutes of
Run 200 meters
30 lunges
:15 L-sit

INTENSITY SCALE
Beat the time/score for whatever you did yesterday

MY STUFF
I guessed wrong, did a different workout.

GENERAL FEAR LEVEL: 8 (+1 because you have an immediate compare-to)

Is a Joke?🥵🤣🤣

🤨🤨