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.
- Not running related, but maintain a healthy body weight. That means dialling in your nutrition.
- 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.
- 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.
- Strengthen your arch. Stand barefoot on a towel and try to bunch it up using only your toes.
- 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
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
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
“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
Please cancel my nooner… deadline at work and not ready 🙁 Will try again for the 5:00 PM timeslot.
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
Powerclean x 3
115-135-155-185-205-215-225
The chief
3 power cleans (135)
6 push ups
9 squats
5 rounds
355 reps Rx
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!
Wod rx’d: 276
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!
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!
Power Cleans x3
135-165-185-205 (all felt good)
WOD Rx’d
6+1
5+10
5+2
5+2
5+9
Total – 492 (14 rep PR)
Please cancel my 5:00… not a good day for me I guess.
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
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!
Power cleans
95-135-155-175-175
Wod
298 reps (almost the same each round 3 +)
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!
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
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
Wod Rx
430 reps
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
Power cleans triple
#65, 85, 105, 115
WOD
1st cycle #95, then dropped to #85
284 reps
Wod rx’d : 545 reps
6+3
6
6
6
6+2
WOD Rx – 318
WOD Rx
385 reps
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.
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)
Did this alone today in OG before coaching!
Rx:
463
5 + 6 pushups
5 + 1 PC
5
5
5 + 3 PC
2015:
Rx: 311
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.
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
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
WOD RX’D
320
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
Easter Open Gym