NOTE: Monday is Change for Change. Bring $5 to switch up your workout.
If you were one of the 30+ people that bought some new minimalist shoes, this post is for you.
With running ‘season’ fast approaching, be cautious with your new kicks. Because there is basically a thin piece of rubber between you and the road, there is no cushioning to absorb shitty heel-striking. You’re going to want to adopt a method of running called Pose. Check out the quick explanation video below. There are a ton of other videos on YouTube. Search for anything with Dr.Romanov or Brian MacKenzie.
Some tips to keep in mind…
- Build up gradually – start by only running 2-3 minutes per day in them. Add a few minutes each week. DO NOT start by running a 5k. You will be crippled.
- Stretch more – you’ll need to stretch out your calves a lot more. Check the stretching section of this site, foam roll or try the stick.
- Practice – try running barefoot on a grassy field (free of debris) or a track. It will force you to run properly and hopefully transfer over to when you’re wearing shoes.
Hopefully this helps. If you have any questions, let me know.
21-15-9 reps of:
Deadlifts (225/155# or 65%)
Compare to Nov.9/12
20 thoughts on “New kicks?”
WOD (from March 18) Rx
50 S2OH 95#
25 T2B = 16:56
WU x 1
practiced DU ( single x3 then DU x1)
WOD : Diane ( Scaled)
Dead lift @ 135#
Pike push ups ( from 18 ” box from toes)
time 5:06 ( last time 4:03 – DL was 95# and pike pu from knees)
Thanks for pushing me on my WOD, needed that.
Strength : Push Press
65 85 95 100 115
WOD : Diane
DeadLift : 135
HSPU : scaled to pike push up from toes
Mob, WU, etc.
Strength: OHS @ 5 x 15-20-20-25-30
I did the WOD this AM with 50# for my DL, but I should have been using 65-70#. Some BAD math, there! Whoa…
I hear Change for Change calling my name… :-S
Oh, and Hand-Release push ups instead of HSPU…
What was your time? 🙂
I didn’t bother posting it because it was based on using the wrong (much lighter) weight. 😛
I was pretty happy with it, thinking, “That felt pretty good! And I’m not feeling dead at all.” and then I realized on the way home that I messed up. Ha ha!
65-75-80-85-90 (PR for reps)
DL @ 125#
HSPUs w abmat and 10# plate (first time kipping)
A min and a half slower than last time, but used 25# more on my deadlifts.
Really impressive results on 13.4! Great morning at the gym.
Wu x 2
Strength back squats
185 / 225 / 275 / 285 x 5 / 305 x 3. Felt a little bit heavy so stopped at 3 didn’t want to mess up the Wod..
Diane rx’d 7.22
Second set of hspu’s got hard 9’s took 2.30 to complete one at a time. Lol. Have to work on them a bit more. First 10 felt great. Fun Wod. Great work everybody. Good job on 13.4 everyone, great improvements.
Wu x 1
Ohs x 5
Deadlift @ 225
Handstand push ups
Rx’d in 7:36
4:35 pr from November.
Huge PR Jack, way to go!
Wu x 2
Ohs x 5 with 3 sec hold
100-115-120-125-130 pr for form.
Deadlift @ 185
HSPU with abmat PR. Used abmat and 25# last time there was HSPU.
Half of the last set of HSPU were no reps but with Marcel tips they should be a lot easier next time. Thanks Marcel.
You’re welcome Trent, now if I could only follow my own advice…
WOD w/ abmat and 125#: I didn’t get my time but thanks to Sarah and Maria I think I’ve got it narrowed down to 8:00ish.
Last time was 13:38. I’ll take that!!!
Need to spend just a bit of time on RX handstands cause they’re a bit too hard for wods but the abmat is getting pretty easy. That feels awesome to write! 😀
Fun morning at the gym. Great job from the 13.4 athletes today too.
Awesome point of the day was the two of us standing looking at the wall then looking at each other and we both say “Let’s go!”
YES!! I loved it too!
WU x 2
Foam rolling & lacrosse ball
WOD — Diane
Dead lift @ 225# used 185 still nursing back
HSPU used 25# & Ab Mat
Time: 8:34 I think…
Great job everyone who tackled the Games WOD again!
Worked on mu stuff
WOD @135lbs and abmat
11:22 (I think) I just know for a fact that it was a faster time than Dave A. 😉