November 23, 2012
21-15-9 reps of:
225 pound Deadlift
Post time to comments.
Compare to 120427.
How can this athlete be a more efficient runner?
"A Competitor's Zone Prescription" with Matt Chan, CrossFit Journal video
Part one [wmv] [mov] [HD mov]
Part two [wmv] [mov] [HD mov]
Part three [wmv] [mov] [HD mov]
WOD Demo with Jessica Estrada - video [wmv] [mov] [HD mov]
Posted by Pukie at November 23, 2012 5:00 PM
Easy one first... Get rid of the heel strike. After spending the last 11 months training myself to quit hitting heels first (which is second nature now thankfully) it makes me cringe to see people do this. I can almost feel the shock through my legs when i see that! I solved four years of nagging shin splints with that simple technique also. Ditched cushiony shoes and ran barefooted until I could do it without thinking with or without shoes. Now I just run, almost with a smile...
We meet again handstand push-ups! Also, when can we expect to see more behind the scenes footage from the Games???
Is Crossfit actually teaching that "nuts and seeds" returns people's bodies' pHs to normal?? I'm really disappointed in you guys. Please Google "kidneys and lungs physiology."
He needs to be more upright, back straight, and stop with the heel strike. Review the Pose technique and run in Vibram Five Fingers!
Happy Thanksgiving everyone!
First time doing Dianne
Handstand pushups are a bitch haha
Not cross his arms across his body like he is in the picture, straight 90-degree arms, lengthen his strides, and not run on his heel so much.
His perspective is good about 6-10 feet in front, It would be easier to breath if he relaxed his shoulders, Kudos on not being bent in half, If he were to pull his foot underneath himself rather than letting it trail out the back his fall would be way more efficent. A weekend with crossfit endurance would change this athletes running world.
CrossFit HQ should start subtitling these photos "How many different ways can the peanut gallery insult the person above"...
just run , run , run ... yes,he need to stop with the heel strike but... IS NOT in five fingers so LESS possibility of injury.
No heel strike, legs bent a bit when the foot hits the ground, arms not crossing, and having his body quite a bit farther forward in comparison to his legs would all help the athlete above be more efficient.
BUT, that said everybody, remember that the # 1 thing that's going to help him become more athletic and a better runner is getting out and running. That he's got down--something that none of us digesting our overkill Thanksgiving feasts and typing snarky comments into our laptops have the ability to boast about at the moment. Hey, this is Crossfit! Let's be nice about our criticism. Happy Thanksgiving, fellow backseat drivers!
Open WOD 12.1 followed by the first regional workout. Will the next workout be Pendleton 1? Also watch out for cartwheels to be programmed in after that cartwheel demo vid. Mainsite is so predictable;)
8:45 really hit the wall on dl in rd 3
Run more and wear zero drop shoes.
In addition to the heel strike elimination, the runner needs to keep his arms to the side and eliminate the crossover. Use your arms to help drive momentum...energy is lost when they cross your body.
Can anyone tell me the difference between facing the wall vs back to the wall when doing HSPUs. I can do them facing the wall but have a hard time with back to the wall. Is facing the wall a good start to doing them right? Any comments would be appreciated
Why the cross fitters in de WOD demo video's always let the weight drop at the last rep without control? That's not what I learned about a complete rep. The negative phase of the rep is just as important as positive phase (pulling the bar/weight up)..
I will do box push ups leaning down 45 degrees in stead of hand stand. Deadlift as rx'ed.
very interesting video, i need help though i believe i have calculated my block intakr wrong..I am 121 Lbs with 14% body fat and one wod per day..so that is 104Lbs of lean body mass...now doing the sums as prescribed in video 3 (lean body mass x 0.7)/7
i get (104lbs x 0.7)/7
= 10 blocks per day...?
i am confused, this doesnt seem like much food, can anyone tell me where i may have gone wrong thanks
All strict HSPU, first time doing it Rx'd, good times.
@17 nothing wrong with facing the wall in fact carl paoli suggests it.I think he said it helps keep the back straight. I think alot of people find facing away more comfortable because if you fall away from the wall you come down to your feet instead of doing a front roll
Second time following a WOD.
Modified thus: 100 kg (~198 lb) deadlifts and 45 degree incline push-ups
I'm still struggling with getting into a handstand, let alone handstand push-ups. Any suggestions?
Error in the last post. 90 kg deadlifts, not 100 kg.
M 26 83 kg italy I did it, 100 kg deadlift and handstand push ups as Rx'ed but my brother helped me to take legs close the wall !! anyway was 5' and 40 ''
What are the symptoms of overdoing fish oil?
#19 you're doing nothing wrong. you are just having a low lean body weight, so u shouldn't eat more than 11 blocks.
6:46 pr today. Strict hspu.
Can never due the 21 deadlift unbroken, makes me mad.
Been crossfit ing for about nine months and this was one of my first workouts. My time then was almost 1o min. Keep up the good work HQ. This workout also gets the most stares at the anytime fitness gym I have to wod at. Somebody please start an affiliate at lake of the ozarks mo.
5:21 Rx had trouble with the middle set of deadlifts
I don't think fish oil has any negative side effects.
I take 30 times the recommended dosage and have had only positive side effects.. I have read that I may thin your blood some though.
M 26 165 lbs
4:59 as Rx'ed
I have a feeling Fran is coming up in the next couple of days
5k run then WOD
8:03 (pr by 10 secs)
5k run then WOD
8:03 (pr by 10 seconds)
First time ever Crossfit wod!
I figured barefoot running would come up immediately in this. There are some ok papers on this (this is a reasonable review: Barefoot Running Claims and Controversies); Jenkins & Cauthon from the Journal of the Podiatric MA, May/June 2011).
Instead of just willy-nilly telling everyone to ditch the shoes, read up and figure out if it's right for you before drinking the vibram koolaid and getting stinky feet from wearing vibram's 24-7.
female/15 years old/149#/5'2"
Yay, my favorite benchmark WOD!! I'm getting closer and closer to using 155 on my deadlifts; I'll probably use 135 today.
Burpee WOD from yesterday: 85 burpees, and they sucked pretty good! I wanted to get 100, but it wasn't happening at 10 pm.
Started with limited ROM on HSPU but failed after 9.
It's all been said:
Eliminate heel strike, keep arms from crossing the body, go barefoot ... I would suggest a zero-drop, minimalist running shoe.
I used to run exactly like the picture. That is, when I did run - because it was becoming quite painful as I got older, with regular shin splints and horrible knee issues.
I started looking into the POSE method and similiar minimalist/barefoot styles.
I run more now than any other time in my life (I'm 38). I've not had knee or shin issues for over two years.
I don't use "toe shoes". There are many good minimalist shoes in addition to Vibrams. Vivobarefoot has an excellent line. New Balance recently came out with impressive shoes in this category.
For the barefoot naysayers:
Running barefoot (or just going barefoot when you can) causes your body to walk/run/move in the way it was designed. I challenge anyone to attempt a 100 meter sprint barefoot and land on your heels. Not gonna happen. You'll either land on the balls of your feet or you'll be writhing in pain.
Our bodies move properly when we remove artificial hinderances and support.
I realize this may not be for everyone, but running injury free and seeing incredible speed gains has convinced me that I did the right thing.
RX'ed except dropped DL wt to 115#: 6.38. Sore and fatigued from "1500" workout yesterday.
As rx'd 4:20. PR by :37 seconds.
modified HSPU but strict head to groud
21-225lb deadlifts, 3 wall climbs, 21 hspu
15-225lb deadlifts, 2 wall climbs, 15 hspu
9-225lb deadlifts, 1 wall climb, 9 hspu
actually not bad posture for distance running at a slow pace. may be ok for a 25 minute 5k for example.
the answer to the question depends on how fast the runner wants to go and how far, as technique varies markedly with distance, particularly for non-elite athletes.
world class marathoners often bring the arms across the chest.
a lot of good distance runners use a heel strike-although the degree of heel strike shown here is excessive.
just go and watch your local 10k and see how variable technique is for finishers after the 40 minute mark.
there is a lot of truth in the pose running idea but other styles can also work.
7:54 (last time 5:43 PR, before 10:14 and 8:21)
Not too bad with sore shoulders from yesterdays burpee PR.
Strong unbroken DL, HSPUs 10/6/5, 6/4/3/2 and 4/2/1/1/1.
Need to learn those kipping HSPUs
Happy T-giving to Community!
The athlete should start by positioning himself in a full erect stance, begin by initiating a slight forward lean with his hips. As the athlete begins to fall forward he should focus on weighting his feet every time they touch the ground by keeping his pulling foot under his hip and the weight on his contact foot should be in the ball of his foot instead of On the heel. while showing no effort what so ever. These techniques have been found to be very efficient for people who previously ran while striking their heel.
roughly 9:30 (forgot my watch)
155 lb deadlift
HSPUs with feet on box (questionable ROM on most)
First time for Diane I think. I'm just glad to have a shorter WOD for the last couple of days. Went for a 4 mile run with wife before wod. Good day all around.
I did my 1st deadlift ever, so I went for a good technique and only used 135 lb (60 kg).
In stead of HSPU I did sitting shoulder press with barbell and added weight (total 90lb (40kg)).
Time: about 6 mins.
Barefoot running has nothing to do with vibrams. Vibrams are simply a protective option for barefoot activities. Barefoot running IS the more natural way of running and how our bodies are designed to run. However, like any functional movement, progression is important to avoid injury. Just because Barefoot running is more functional, it does not mean you send someone out on a 5km the first day they buy five fingers. Similarly, you don't put someone through Diane the first day they learn deadlifts (whether using a 15lb bar or the Rx'd weight).
21 DL @ 225lbs - 10 HSPU- 11 push press / 45lb dbs
15 DL @ 225lbs - 5 HSPU - 10 push press / 45lb dbs
9 DL @ 225lbs - 2 HSPU - 7 push press / 45 lb dbs
strict on the HSPU havent gotten the kip down yet...
Made up yesterday's burpee workout this morning.
225 lbs is too high, I'm 135 lbs and have a 265 deadlift max, what should I use for the deadlifts?
1st Diane ever! Handstand pushups are fun and very challenging! Dropped the weight to 155lbs. on the DL.
Rx (one ab mat for HSPUs) 12:24.
Thanks CrossFit Old School. Great box.
1st time doing Diane. Very fun workout
up to 175lbs body weight now.
5'6" 166 Lb 35 y/o male
Rx. 8:33. New PR for me.
Ran 6-7 miles a couple of hours beforehand thinking I was going to go do this in the evening. A work appointment was shoved back to later in the day and I ended up hitting Diane at noon instead.
First time doing Diane, first time doing handstand pushups.
M/48/193/6'1" 9 YO TRH
Modified 155 DL and Knees on box for HSPU
7.5 km run in 37:06 (average 12.1 kmph). V5s without the heel strike, outdoors on concrete.
scaled weight down to 185 lbs
His stride has the classic over-striding heel strike of inexperienced runners. Every heel strike is like putting on the brakes. It sends a shock wave through the entire body wasting a lot of energy. The toe lift is just a symptom of the over-striding style of running. A proper running stride has little or no toe lift, foot strikes directly below the body on the mid to fore foot. His shoulders look square to the direction he's going so a slight adjustment where he focuses on forward movement only with the arm swing will correct the problem and propel his forward momentum. To get the right feel of a proper stride, he could practice the "dog poo" stride where he practices hitting the ground to "wipe" off dog poo from his shoe as he is running.
6:00 as rx'd
went too fast on the first round of DLs and pulled something...so the rest was at a slower pace. however, even when I was going at a gingerly pace on the DLs, I was not to far off of the PR...next time.
DL as Rx
Bench assist HSPU. No matter how I do them I suck at them. Very frustrating.
doing this tomorrow. Completed yesterdays WOD (7min max burpees)today as I have no equipment at home -> 76.
My HSPU are still a work in progress, my body will not keep even strength no matter how hard I try
3:13 at rx'd (PR)
great videos on nutrition, inspiring. Which season would require more or less WODS. Winter, Spring, Summer or Fall. Your thoughts?....Go James Taylor
More efficient runner: Buy a bike!
Reg Pushups-42/30/18 reps
Keep pushing us cause I know I have plenty of Thanksgiving leftovers haha
Vibram shoes seemed like such a great idea - getting back to the way God created us, but they caused me great heal pain even though I ran without heal strike. I believe I was running correctly, but the shoes just didn't seem to work for me. Now that I've healed, I may try again, but I don't believe that the Vibrams will work for everyone. Work into them slowly to prevent injury. For most of my running I will be using traditional running shoes that a running expert fit me with.
Nowhere near Diane at the moment, or three time-based workouts in three days. Did run ten miles though, and included deadlifts in my weights session:
Warm-up sets: 10x35kg, 10x55kg
Work sets: 5x65kg, 5x75kg, 5x80kg, 5x80kg, 5x80kg (176lb)
7:21. 155 lb. all unbroken, next time 175 lb. , hook grip. black/grey band on top with black on bottom, all unbroken. Next time black/orange on top with black on bottom.
approx. 9:30. I didn't start the clock until the first 21 deadlifts were complete. (Duh)
8:10 as RX'd friggin handstand push-ups!
Dianne is my favorite CF workout!
Time: 6:09 RX / strict HSPU'S
2:35 as rx'd
Hspu feet on high bench
Box Assisted HSPU
90kg dl 198#
Mickey Ross 6:42 and far superior form in regard to handstand press ups!
Rx 155 lbs PR! 5:25
2:36 pr by 16 seconds
My first workout ever of crossfit... 5'10 196lbs, 22yo
7:33 ! I don't know if it's good or not ?
7 months + 21 days post op TKA
My progress is good
Have to work out smart, modified WOD done with deliberate and controlled form
21-15-9 reps of:
Today was the first time I did this workout an I did it on 15 mins
6:05 (PR by over 1:30)
Scaled HSPU w/ feet propped on ~50cm tall bench
Mrs. Pip 3:06 (105/push-up)
Sydni 3:56 (115/modified box hspu)
Meghan 3:58 (135/box)
Alison 4:07 (135/knee push-ups)
Marianne 5:55 (125/push)
Lil Kim 3:06 (95/k)
Jamie 3:05 (65/push)
Pudge 3:27 (65/box)
Katie 4:45 (65/k)
Jay 5:17 (185/box)
Amy 5:42 (75/k)
Jacob 4:22 (185/box)
Murley 4:07 (135/box)
Mr. Carey 4:47 (135/k)
Bubs 4:48 (135/box)
Mrs. Carey 3:57 (105/k)
modified 95# DL,25lb shoulder press
Not sure where the Vibram discussion is coming from, but I have to say, I seriously injured an arch tendon because of the Vibrams. I lost about 3 months worth of perfect weather run time and had to start all over. I still have no distance endurance, but I'm solid finally on the short 400m, 800m, and 1200m runs with the WODs. But to run in Vibrams, your gait had better be perfectly aligned with good knees and no foot problems. I think they're an absolutely great idea for a very young runner with no prior injuries and a running coach. I truly wish I could run in them, but not taking any more chances on lost run time. I do love them as shoes though and wear the hell out of them!
did 95lbs deadlift 20:20
piked handstand pushups
Did at home with only 100 lbs, but I have a week back so it was still challenging.
as rx: 13:40
broke apart the 21 sets too much i think.
21-15-9 reps of:
80 kg Deadlift
As Rx'd, 7:17
RX. 1:46. Did no warm up or stretch before this. Bad idea for that bc I feel it now. Oh we'll I will do it better next time.
Scaled 165 dead lift (all unbroken), piked HSPU
21-15-9 reps of 225 deadlift
12-2-1 reps of handstand push-ups
I am 29years old, 5'3, 116lbs., & have been running in Vibram 5 fingers for two years.
*2 minor knee operations (in 4th & 3rd grade) for "naturally occurring" problems, that a young & active child might have.
*shin splints during adolescence
*Runners knee (chondromalacia patella), onset in 2007 due to excessive running amidst an academy.
*Natural heel-to-toe runner
*INCREDIBLY FLAT FOOTED
*Several rolled ankles w/ one sprain, per foot
Results due to Vibrams:
ALL of the above have been eradicated, period.
*now, a mid-foot strike, with higher knees, as well as a much better gait & posture, over all. Pain free, while running harder, further, and faster, on ALL terrain.
*ankles are incredibly strong
*arches are stronger (not higher, as some claim)
*caves are stronger
*knees do even better with lateral movement
I could not have asked for such good results, yet they came to me,naturally. I have been an athlete all of my life. I had no "coaching" for these shoes (if you can even call them that). I simlpy took months to make the transition, intentionally. Walking barefoot more, in general, for weeks, walking in the shoes to condition my foot as well as the shoe, for another few weeks..began with a one mile jog (calves were feelin it), stretched & foam rolled often..took it to two miles, then three..after 5 miles, I incorporated a slight incline, and from there just up'd it, little, by little. I have run up to 16 miles in high elevation, mountainous terrain. I have 13 miles on the streets (cement & pavement). Zero problems, with the exception of the occasional abominable rock.
Aside from that, I can admit that there was one time when I took it from 6 miles to 10 miles, in brand new, neoprene vibrams (very tight & unbroken in)and caused a bit of a strain on my achilles. But that was solely due to my own wrong doings and not the shoes. I went about it the wrong way. My achillies is fine, now. I have succedded that distance, several times, with zero complications in my vibrams.Therefore I do not blame the shoes.
All that being said, I do believe that it is individual to the person. I have seen many attempt to wear them unsuccessfully. The vast majority due to their own inability to be patient with the process of completely reconditioning their feet to stop doing & being what they have always done & been. There have been some successes as well. Then there are those who just don't care for the feel of them, or the rewards, that may accompany the change in body function/style. To each is his own. I choose not to hate on any one type of foot wear so long as "the shoe fits". :-D Cheers to freedom of choice and happy feet, no matter the support.
185# - deadlift
assisted handstand push-ups
HSPU with feet on bench.
This was my first Diane. Scaled though it was, I was a puddle on the ground at the end. Good to know that as I get stronger, I can reduce the scaling, and still be destroyed!
A PR by almost two minutes.
More better faster
Feedback that makes you a better athlete should be welcomed. Not viewed as hating on someone. With that said, some people don't want the feedback. Knowing which people to help and which ones to bite your tongue and look the other way is the real trick.
HSPU to 2 x 45lb. plate off ground as mark.
Next time will use 1 x 45, 1 x 35
goal to work to full range HSPU
First time doing this w/o. Trying to get the technique of dl down. Used 100lbs. Reps with hspu as prescribed. 4min54 sec.
3:15 as rx'd
13:54 (pr is 9:51)
Scaled 5:17 - 185# DL, wall HSPU to 5"
wu - lunge, inchworms, 135-155-175-195 dlx3, hspu 3x3; 7-5-3 el pushup, sit, dips = 1:48
cd - 1500m row = 6:00.4; 50m waiter walk 35#
vs. priors this WOD with 170# DL and Smith-bar HSPU (4:35) and 185# DL + Smith-bar HSPU (4:22).
7:02, with 185# and feet on smith machine bar for hspu.
Got 4:59 back in April. Must be getting old!
so got a question, I know that a lot of crossfit instructors advocate three days on and one day off with 1 hour of intense training a day, what do you guys do that do a short WOD like say just a fran which you get done in 5 minutes, what do you do for the other 55 minutes?
Geeee, that runners form looks familiar, kinda like mine did a few years ago. I started getting stress fractures in my lower legs anytime I tried running, it got to the point I was scared to jog to my car!! After getting a stress fracture in my femur, i swore of running, it was just too much pain and too much recovery. I was worried I would become a fibile old woman who just had broken legs, or worse, encounter so many stress fractures I would end up with metal rod for a leg.
It wasn't until I met some wicked, crazy crossfitters that I heard about barefoot running, but I didn't jump right into drinking the coolade. I read about it A LOT and did some self field studies (whih explains the 4 or 5 pairs of "barefoot" or minimalist shoes in my closet)... But it was small changes, baby steps if you will, that got me out of the stress fracture funk. I liked the vibrams at first, and still do for WODs that don't involve running (I know, it makes no sense). But I have found that Merrell's Pace Glove is best for my feeties! But like I learned on myself, making one small adjustment at a time is what saves an athlete from injury when it comes to running. It's not worth it to rush, hurt yourself or your athlete and have changed so many things you don't know what is causing the problem. HAPPY RUNNING ;)
In Kingsport for T-Giving
16:00 X Trainer
20# Dumbell Thrusters
Lat Pull Downs
50 Weighted Sits
Last time when in the fort..
50 Weighted Sits
Last time was
10:07 as Rx'd
I had crappy form on my beginning HSPU's, but i realized it and corrected it by the 2nd set. I was doing them strict, i need to learn that Kip! maybe a vid from CF HQ on how to kip on HSPU's?
Head to abmat on HSPU
I hate HSPUs
11:50 w/ Scaled HSPUs mixed in.
Scaled down to assisted HSPUs.
Scaled HSPU to abmat-level
Used 1 abmat for HSPU
135 lbs DL
In the 'Zone' vid, Chan says something like "we all know what happens when you overdo fish oil." Can someone please provide some detail to that comment? Many Crossfit followers are using fish oil as it has been widely advocated on this site. Other than blood thinning, as mentioned above, no health or performance issues have previously been raised in taking quality fish oil.
Still going on with this f***ing zone BS...i'm still amazed by how much CF and others over complicate their diets.
Hit your minimum protein and fats, then enjoy life, its actually really friggin simple.
Just completed this one in 4:20. 1 minute pb.
Deadlifts were too light.
took it easy yesterday
scaled down to 155 dl and hspu with feet on bar after good warmup including snatch work
crank it back up Sunday
75lb deadlifts and incline push-ups
25, 183cm, 93kg
I started crossfit about a week ago.
this workout took me 32 minutes, including having to switch gym rooms to do the handstand pushups.
I did it rx'd, although 225# is my 5 rep max
the last deadlifts, I felt my body shaking and turning into jello. it took me a second to recover. my last handstand pushups I just couldn't get the last 3, so wasted a minute or two recovering. this stuff is awesome.
155 sumo dl
stiil slow but PR by :51 seconds
@#124- For clarification, IF by chance you were speaking in regards to my comment, "I choose not to hate on any one type of foot wear..", then please be advised that I was making no implication to any post/comment/info that involves this forum. I don't want to give myself too much credit in ASSuming that you were directed at my comment, but in case you were, I wanted to clarify. ;)And if you weren't, then please disregard this, & I fully agree with you. If people "don't want the feedback" or they don't care for the sentiments, they can look the other way. Good info & good day!
HSPU started with going halfway down then turned into more of a 1" dip... took way too long, definitely should have tried a different sub
4:10 @ home.
hook grip dl, 2012 reg standard hspus. Heavy snatches and power cleans pre wod.
4:54 as rx'd
as rx'd on dl
7/4 reg hspu then on treatment table
5 reg hspu then table
3 then table
8:47(10 something last)
24 yrs / 180lbs / 5'11''
6:18 as Rx'd
Both 21´s unbroken, but still got over 8minutes
Think i hit the wall a bit! :D
A lot slower than last time, but didn't cheat on the HSPUs. Mostly straight with some kipping.
120323 - 7:21 rx'd - Jessica - 5:31 (155lb)
111010 - 8:49 rx'd
101126 - 9:34 (HSPU on parallettes)
091221 - 9:59 (HSPU on parallettes)
090913 - 8:13 rx'd
080307 - 11:33 (DL 185lb)
080111 - 8:27 (DL 185lb/Pike Push-ups)
DL: 200lb x 21-15-9
HSPU: x 21-15-9 (competition-style)
V slow, but upping the weight.
Knees on 24" box to do handstand pushups. Deadlifts @ 225. 5.57.06.
followed by a couple days of bridging
195 lb dl
hspu sub toes on bar
Deadlift: 115#, 135#, 145#
Total time: 7:00
Head to ab mat on HSPU, otherwise RX'd.
Jeff @ work
top of head to ground
3 rounds of 21-15-9 reps of:
Deadlift, 102 kg.
HSPU with knees on an 18" box.
3 min 35 sec as rx'd
Warm-up: sq 3x5 at #255
Started doing HSPU as rx'ed but after 5 or 6 subbed handstand holds. #225 DL.
Disappointed that I couldn't get through another HSPU workout but it was intense nonetheless.
30" box for HSPU's. Knees on box.
6:35 as rx'd
The most obvious problem here is that he is going to strike the ground with his heel, which most people have already stated is bad.
The other thing I see, especially watching a lot of the Pose running videos from CFJournal, is that he's excessively using his hip flexor to run.
The more efficient way to run is to pull your heel up with your hamstrings, rather then actively flexing your hips to stride forward.
I'm no Pose expert but I think it's Fall->Pull-Pose and then rinse and repeat?
Another thing this runner could do is have a more upright posture, shoulders externally rotated, and tight at your sides.
Don't be afraid to "fall" =)
I've been running competitive for years now and never once have I seen a picture like this one where the heel is striking the ground. This looks quite like he is a mid-foot striker, right now he is at least 1-2 inches off the ground.
Did you guys know Alan Webb heel strikes frequently and he runs sub 4:10 miles?
Heel striking isn't inefficient, changing the way you've run your entire life is inefficient.
Dathan Ritzenhien changed coaches to Alberto Salazaar, set the AR in the 5k at the time(sub 13 minutes) and then changed numerous things about his running style and hasn't come close to any of his original PRs.
Made up on 121130-Friday (missed last "Diane" on 120427 by 3 days as I started CF on 1 May 12).
As RX'd - 4:52... and was smoked but then hit today's WOD - weighted pull-ups 5x3, they're posted there.
Deadlift 185 lbs.
Incline Pushups (feet on 24 inch box)
Press 65x21, 85x15, 95x9, 135x1
DL as Rx, HSPU full range of motion 12-9-6
After years of struggling with HSPU, finally doing them unmodified
5:34 as rx'd
DLs straight through
CFWU-3. No HSPU 3rd. Superman. Row 500m.
Good job w/DL - unbr. HSPU touch last 2 rounds. Really broken. Decent ROM after I got loose. Better results when I had stance w/pressure on fingertips & heel of hand.
6:36 at Triangle 3/19
Best time in a couple of attempts. Didn't realize PR was 6:19 going in.
Good ROM today. Deadlifts unbroken.
11/26/10: 6:19 - PR!
Wider stance on HSPU really helped. Felt like ROM was pretty good. DL unbroken.
5/8/08: 6:25 w/only 4 rx'd HSPU.
13:50 with 185lb. deads and modified HSPU
6:19 as rx'd
2 minutes slower than my PR :(
Scaled to 185 on DL, toes over smith machine bar. Near as I can figure, the last time I did this was the 110403 WOD with the same scaling at 9:37. Time flies.
Last w/o before knee surg. Sub #135 pp for HSPU's. 11:44
21-15-9 reps of:
225 pound Deadlift
115 pound Standing Shoulder Press
115 lb SSP was a good sub. Had to do them in 1's and 2's to finish out the WOD.
Done after 11 Dec 2012 WOD (10x2 Zercher Squats)
185# dl (back)
hsp with toes on smith machine
09:14 30.05.13 as rx'd (1st 15 strict then kip)
10:03 11.07.12 as rx'd (kip HSPU working back in)
10:06 03.05.12 as rx'd (strict)
12:58 12.11.11 as rx'd (strict)
10:36 18.04.11 (less assisted by rack)
16:46 13.12.10 (assisted by rack)