April 30, 2017

Running Clinic This Saturday!

RUNNING CLINIC SATURDAY 11:30am!

As you know, we are in the middle of an ‘endurance cycle’ and we are seeing a lot more running in our workouts (not to mention Murph coming soon!). There’s a ton of technique involved in this ‘seemingly simple’ movement and we want drop some knowledge bombs on you!

We are offering a FREE running clinic this coming weekend! It will run from 11:30a to 1p on SATURDAY, MAY 6th. Here are the details. We will have a limited number of spots so SIGN UP HERE!

This clinic is designed to:

Teach proper running technique to be more efficient
Help you get faster
Improve endurance / engine
Improve overall fitness and performance in CrossFit

In this clinic we will:

Discuss common faults with running technique and how to improve
Focus on specific running drills that can be practiced during warm ups
Learn mobility exercises specific to pre-running WOD
Complete an engine WOD
Mobility for post-run WOD

We will be offering this to other CrossFitters in the area, but want our Covies to have first dibs. So if you have a friend at another box, let them know. But reserve your spot first!

STRENGTH WOD

3 Strict Press

10 Diamond Push ups (or hands as close as possible)

10 Skull Crushers

1 Min Rest

4 Rounds

WOD

10 Clean and Jerks

30 Sit Ups

3 Rounds

10 Minute Time Cap

Fitness: 95/65

RX: 135/95

RX+: 155/105 (20 toes to bar)

Coach’s Tip: The strength WOD will put some demand on the shoulders and triceps and remember it is NOT for time (so we put in a minute of rest to make sure you DO give yourself a chance to recover). As always, we are looking for QUALITY here. Consider using a barbell (in the j-hooks) for an elevated push up as a scale today. In the WOD there should be some barbell cycling today, not all singles. The workout should b done in under 10 minutes.

Aaron T. making box jumps look easy. This guy pretty much makes EVERYTHING look easy!