23 Mar 2011
Workout of the Day
Four rounds for time of:
Row 400 Meters
Run 400 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)
Happy Birthday Jason!
We would be remiss if we didn’t recognize Jason’s birthday and his huge contribution to our program here at Cactus CrossFit! The day Jason joined CCF was a day our gym got better. From his warmups to his programming for our new Fortitude class, to the deep and broad expertise that he brings to each client, Jason has been a huge blessing to everyone in the Cactus family. Jason has also been an inspiration to what daily healthy habits can do over time. Even though we joke about the “old man”, I know I want to be in the kind of shape Jason is in at his age…or even now!
Jason, thanks for all you do for our community, our athletes, and our program at Cactus CrossFit!
Kevin, Joy, and the entire Cactus Community
27 Jan 2011
Workout of the Day
Testing Day – Power Clean & Conditioning
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps
Gordon Pirie’s Running Fast and Injury Free
Gordon Pirie ran for over 45 years, won a silver medal at the 1956 Melbourne Summer Olympics (5000m), set 5 official world records, and coached several Great Britain and New Zealand runners to world records. He wrote a book called Running Fast and Injury Free which he was editing prior to his death and is available in a free PDF format.
It hits the nail on the head, confirming our views on running mechanics, and training philosophy.
Gordon’s 12 laws of running:
Gordon cites Three Basic Reasons for the running injury epidemic
1) Very few runners know how to run correctly
2) Most running shoes today are designed and constructed in such a manner as to make correct technique impossible (because of #1)
3) An over-emphasis on mileage in training especially “long slow distance” (LSD). Without the constant maintenance of a proper balance in training – including sprinting, interval training, weights, hills and long-running – a runner’s body simply will not adapt to the stresses it encounters on a day to day basis.