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April 7, 2010

Yesterday's Workout as described by Today's Running Clinic

Yesterday we worked on (low) back squat and while I had a decent finish (185# for first time back squatting), I DEFINITELY had more in the tank at the end of the set scheme (5x5).  Having now done it once, I will set my self to max out at least body weight (210) for my next go around.

After back squats, we did “Annie” and I completed both workouts in my VFFs.

I should point out that I scaled my Double Unders to 3x Singles, meaning that I had a total of 450 jumps and 150 sit-ups.

    Work Out
  • Back Squats (5x5): max 185#
  • Annie (50-40-30-20-10): 10:41
    • Double-unders (scaled 3x Singles – 150–120–90–60–30)
    • Sit-ups

Move ahead to today, where my first discussion with my feet this morning was one of stiffness and a general “WTF was that?!?!” squeal from my Ankles and Achilles.  No biggy.  A little stretching and rolling and the stiffness subsided. 


Darcy Rowe Franklin got a hold of my running form.  Wow oh wow wowee wow wow.

I skipped my normal CrossFit workout today to do a running intensive (again, in my VFFs) with our resident Endurance/Running instructor, Darcy.  It turns out my POSE form isn’t that bad (it’s not that “good”, but…).  I’m starting to get the basics correct (upper body form, foot placement, foot pull), but oh what a story a slow motion video can tell.  It wasn’t “Ministry of Silly Walks” or anything, but it wasn’t like watching Bikila either.  Darcy told us before we started that she had had a dream last night wherein our gaits basically looked like kids playing hopscotch poorly – setting expectations early is the sign of a great instructor, I suppose.  *grin*

The physiological aftermath has already begun to set in, as I feel my ankles and Achilles tighten again, but all-in-all, it was a great experience.  While I definitely have some things to improve upon, I was actually surprised by how well I was translating my reading and research into practice, and I look forward to working on my homework at the track this weekend. 

Thanks again to Darcy and CrossFitMN for offering me such awesome instruction and opportunities to improve.


Posted by Chuck Charbeneau at April 7, 2010 4:02 PM