How to prevent shin splints

10
Apr

How to prevent shin splints

Warmer weather is on the way, and that means running season. And CrossFitters are crazy and want to do all the things as hard as they can. Follow these tips to help build you up properly for running so you don’t bash your shins up.

  1. Not running related, but maintain a healthy body weight. That means dialling in your nutrition.
  2. Don’t go all out at the start. If you haven’t run since the fall, start with very small, slower runs and gradually build up the distance and intensity.
  3. Stretch your feet, calves, hamstrings, quads, and hips. Dig in with a lacrosse ball. Grab a foam roller. Book a massage. Just get to work on the tight areas and do it consistently.
  4. Strengthen your arch. Stand barefoot on a towel and try to bunch it up using only your toes.
  5. Improve your running technique. I’ve found the best way is to run barefoot, or use minimalist shoes at the start. Modern shoes ‘encourage’ heel striking which can lead to shin splints.

Hope this helps! If you have any questions, let us know!

Power Clean – 15 min to work up to a heavy triple

“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Compare to Aug.24/18

Allyson

33 Responses

  1. Shawn Johnson

    WUx1 (15 reps)
    Power Cleans (3) 65×5-85-105-115-125-135-145

    WOD @ 105lbs
    Total = 327
    Rounds were: 74-73-63-55-62

    2015 @ 100
    Total = 359
    Rounds were: 90-80-72-57-60

  2. Remi F

    Power Clean – 15 min to work up to a heavy triple
    Up to 155#

    “The Chief”
    Max rounds in 3 minutes of:
    Power cleans, 3 reps at 95#
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    342 reps

  3. Kevin F

    “The Chief”
    Max rounds in 3 minutes of:
    Power cleans, 3 reps at 115#
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    353 reps

    Thanks Kevin

  4. Allyson

    Power Clean – 15 min to work up to a heavy triple
    55-65-75-85-95-100

    “The Chief”
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps – used 85#
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    300 reps – consistently 3 rounds + a few push-ups

  5. Del

    Power Clean – 15 min to work up to a heavy triple
    95-115-135-145-155-165-175
    “The Chief”
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.
    4r + 2Squats(11)
    4r + 3PC(3)
    3r + 6PU(9)
    3r + 1PC(1)
    3r + 1PU(4)

    334 reps

    Thanks Kevin!

  6. Cheryl

    Power Clean – 15 min to work up to a heavy triple: 35-45-55-60-65#

    “The Chief”
    Max rounds in 3 minutes of:
    3 Power cleans (45#)
    6 Push-ups (on knees)
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles. = 320 reps

    Compare to Aug.24/18 = 247 reps (35#)

    Thanks Blake!

  7. Gabriel

    WUx1 (15 reps)
    Power Cleans (3) 76-85-95-105-115-125-135-145

    WOD @ 135lbs
    Total = 390 RX’d
    Rounds were: 88-74-79-75-74

    Thanks Kevin!

  8. Stephdh120

    Power cleans x3
    40/45/55/65/75/85/65#

    The Chief
    Max rds for 3 mins
    3 pwr cl(65#)
    6 push-ups
    9 squats
    Rest 1 min/ complete 5 cycles
    Total: 303 reps

  9. Power Clean – 15 min to work up to a heavy triple
    55-65-75-85-95-100

    “The Chief”
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps – used 65#
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    366 reps
    Thanks Blake!

  10. Frankie

    Power cleans x 3
    95-135-155-185-205-205

    The chief
    3 power cleans (135)
    6 push ups
    9 squats

    5 rounds

    337 reps Rx
    PR of 35 reps!

  11. GillesGautreau

    mob wux1
    power clean x 3
    65-75-85-95-105-115-125
    the Chief
    max round for 3 min
    3 power clean 95 #
    6 push up
    9 squat
    rest 1 min complete 5 cycle
    total 387

  12. Janelle

    Power Clean – 15 min to work up to a heavy triple
    55-75-85-105-115-125

    “The Chief”
    Max rounds in 3 minutes of:
    3 Power cleans, 95#
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    354 reps

  13. Aubrey

    Power Clean – 15 min to work up to a heavy triple
    55-85-105-125-135-155-165 fail 3

    “The Chief”
    Max rounds in 3 minutes of:
    3 Power cleans, 95#
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    364 reps

  14. Samantha Black

    This was tough after doing an early morning WOD, a 2 mile ruck and Barbell Club (thanks for the awesome hour of lifting, Shane!) – my body was definitely a bit on the tired side!

    Power Cleans: 65 – 85 – 95 – 105 – 110

    WOD: 317 @ 95#. Previous score on this WOD was 308 @ 85# so a nice improvement overall but I think I could do better if I hadn’t done quite so much today.

    Thanks, Jo! Great way to end the day.

  15. Bobbie-Jo Killam

    Power cleans x3
    55/65/75/85/95/90/65#
    Kevin cued me to shrug instead of muscling it.

    The Chief
    Max rds for 3 mins
    3 pwr cl(65#)
    6 push-ups
    9 squats
    Rest 1 min/ complete 5 cycles
    Total: 309 reps (previous score 311)

  16. Andre L

    Power Clean – 15 min to work up to a heavy triple
    65 – 75 – 85 – 95 – 105 – 115 – 125 – 135 (failed the third)

    “The Chief”
    Max rounds in 3 minutes of:
    95 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    Total: 379
    I got at least 4 rounds each cycle, the most was 4 rounds and 3 squats.

  17. Angela Steeves

    Power Clean – 15 min to work up to a heavy triple
    45# 65# 75# 85#

    “The Chief”
    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps (60#)
    6 Push-ups
    9 Squats
    Rest 1 minute. Repeat for a total of 5 cycles.

    Total reps 275

  18. Heidi

    Power Cleans x 3
    55-65-75-85-95-105

    The Chief….one of my favs!

    Rd 1: 4 + 3 PC + 6 PU = 4 Sq
    Rd 2: 3 + 3 PC + 6 PU + 6 Sq
    Rd 3: 3 + 3 PU + 6 PU + 4 Sq
    Rd 4: 2 + 3 PC + 6 PU + 4 Sq
    Rd 5: 3 + 3 PC + 1 PU
    Total Reps = 328

    A PR of 1 rep over my last go at this one in 2015

  19. Marcel

    Power Clean – 15 min to work up to a heavy triple

    75-95-115-125-145-155

    Max rounds in 3 minutes of:
    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    4 + 1, 3 + 10, 3 + 11, 3 + 5, 3 + 4 = 325 RX

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