Thursday March 27th, 2014

Warm Up:
10-15 min Drills of Your Choice
(Just No Hamstring Pulls)

Workout:
:30 Run
:30 Rest
:30 Bike
:30 Rest
:30 Row
:30 Rest
X 5-6

75%. Make sure you can hold a conversation easily through the entire workout.

Mobility and good rest for 14.5 Friday night or Saturday morning.

Week 3 (PoseTV) - March 5th, 2014

Update:
Although the wintry weather is a beautiful backdrop for the season, it hasn't been conducive to running, along with the gym closings its been throwing off our normal schedule. Which isn't necessarily a bad thing considering the start of The Open. Tapering down on workouts and allowing rest time is key. Especially before we start back into the Running Season in this area.

Below is the list for Week 3 Continuing Education and Drills to work on at your convenience.

Drill Session 1:
Pony for 15 ft.
Timber Drill x 10/Side
Timber Drill in Pose x 10/Side
Running Backwards  for 15-20ft turn continue 15-20ft
x 5

Drill Session 2 (Seperate Day):
Complete the Drill Session from last week again.

Coaching Points:
-In Pony make sure you are really driving those hips towards and working on your Fall taking you forward. This will be our main focus since the goal is to Run Faster.
-Timber Drills make sure you are focusing on your foot placement, don't take a huge step.
-Running Backwards, just don't hit anything :)

Pose Fall Pull

What is the Pose Method of Running 

How to Prevent Injuries 

How to Run Faster

How to Run Longer 

Pony

   

Timber Drill

   

Timber Drill in Pose 

Running Backwards 

Evaluations

Running Evaluation

1 Month After Pose Introduction (July 2013)

February 22nd, 2014 (Blurry, sorry, but form still visible)

Technique looks markedly better. However, answer these questions below:

1. What do you see has improved? 
2. What should be the new main focus of technique?

Week 2 (PoseTV) - February 26th, 2014

Pose Running:
Check out the videos for this week and complete the listed drills on Thursday and Saturday.

Drill Sessions:
1 min 2 Leg Hops (Similar to Ball of Foot)
1 min Skip
1 min Toes In-and-Out
1 min Side to Side Pendulum
1 min Front Lunge
x 4

Coaching Points:
Complete the exercises are they have stated, about 10 yds of exercise then 10 yards run & Repeat for 1 min.

Training Program Foundations  

Basic Movement Fundamentals

Understanding Your Role of Your Perception in Running  

2 Leg Hops

   

Skip

   

Toes In-and-Out  

Side to Side Pendulum  

Front Lunge

 

Week of February 17th-21st

Workout A:
EMOM (:30 Intervals, 20min total)
100m x 40
-Form is the focus

Workout B:
4 x 400m
Rest 2 min
-Speed is the focus

Coaching Points:
These workouts can be completed at any time during this week. As usual, outside of CrossFit class is best, but if no option, complete after if still feeling strong. Workout A could be done on an off day, should not be strenuous.

Additional Drill Work:
-Watch the following videos from the PoseTV YouTube channel. Over the next four week we will work on some drills outside of the traditional CFE drills to help improve our awareness and body position.

This week you will need to:

• Video Yourself Running 
• Dartfish, or Coach's Eye is preferred since you can slowmo and look at it frame by frame
• Post it online so we can evaluate
• Understand the Springness and Pose Position
• Practice Bodyweight Perception Drills
• These can be very difficult, try all variations discussed
• You do not need to run a 5k this week

Training Program Overview  

Self Assessment  

What do you know about running?  

Running Concepts Introduced  

Drills and Exercises Overview  

Springness Position  

Pose Position

   

Bodyweight Perception

Thursday, February 6th, 2014

Workout:
3 x 1000m Row @ 85-90% effort
Rest 4 min

Coaching Points:
-Make these repeats consistent. Get used to working at 85% and sustaining that pace.
-Under 2:00 500m split. If pace ever drifts above, correct immediately, if can't, discontinue workout.
-Can be done post CrossFit workout, if still feeling good.

Saturday:
Drill session and workout. Will be either 8:00 or 8:30a.m.

Saturday Feb 1st, 2014

Nutrition Lecture @ 8:15 a.m.

Chris should have a lot of good information to share. Come with an open mind and bring questions! :)