Lets talk about running shall we!! I was asked today by one of our athletes and before you say anything prepare to shut the F-up!! I absolutely love and appreciate this member everyday and this person is not new it’s just how I want to start this shit off so let me have my moment. This was just a conversation that we had about the topic and I just want to take it further. This is not an attack on anyone so please no posts about how I don’t care about you guys I freakin love you all. This athlete strait up said to me “you don’t run do you?” We’ll the first thing I thought was wow what little my athletes know about how I train and what my training philosophy is all about. The second thing is what kind of message am I sending to my athletes if they think I don’t run. We’ll I do believe in running and like to run, fast and Hard!! What I don’t believe in is long distance jogging. Most long distance runners lack strength, flexibility, and more often then not suffer from some sort of over training injury such as sore, strained, or sprained hamstrings, shins, ankles, feet, knees and hips. Yes I know you can avoid these injuries with proper technique and programming because without these components the volume alone will crush you. Still show me an efficient runner who logs major miles on a weekly basis and competes in marathons and I will show you someone who doesn’t have the strength to lift anything overhead or the flexibility to even get into a squat, no muscle mass, a flat butt, and bloated because they think they need to eat so much pasta to fuel there fucking jogathons. Sorry I was on a roll. All that aside who in the right mind would want to spend all day running? Really? Really? Now and this is just my opinion guys but keeping the volume down and the intensity up is a much more efficient way to train. Short and long intervals for distance like 200’s, 400’s, 800’s, and 1,000 meters with work to rest ratio’s built in are some of the most difficult workouts I have ever done. You can also do intervals for time like 1minute sprints, 1minute rest or go longer like 5 minutes at a certain pace with a rest and repeat. I’m also a fan of time trials for distances ranging from 1 mile to 3. These are some basic examples but you get the point. I believe that because the volume is lower and with a built in work to rest ratio the athlete is able to properly recover so that they can perform the interval or time trial with proper form and technique over and over which allows the athlete to get stronger and stay away from injuries which mostly occur when the athlete starts to fatigue. Running is a huge part of crossfit and one of the most functional movements to perform and I absolutely believe and support it, but sprinting, intervals, and 5k trail runs are a totally different story then running 30 to 50 miles a week or going for a 12 mile clip on a saturday morning. My training philosiphy is simple, if it makes me move better, if it makes me a healthier, more fit athlete then I’m going to do it. I don’t want to be the guy who runs a marathon just to say I completed it, sorry but I want to be the guy with a 5:30 mile, 500lb deadlift, and the hips, back and hamstrings as flexible as a 10 year old boy. BOOM!!
In teams of 3
12 Minute Amrap
250 Meter Row
KB Deficit Deadlift #70 #53
** Partner 1 rows, 2 and 3 perform amrap.
** KB DDL. stand on top of a 45lb plate hold kbs
with palms facing and deadlift.