September 5, 2011
September 8, 2011

That’s right, we’re talking about the art of boosting car-dio. And class began with a return to some form running drills.

Pose Running

Utilizing a good lean while running is a difficult piece of Pose-style running. It’s one thing to when you have a nice stable wall to lean into, but what about when you step away from the wall?

After a quick review of proper foot and body position against the wall, Tuesday’s class moved to the end of the court and introduced the partner-drill. The goal of this drill is to transfer the lean with something stable supporting you right into an actual run. To do this, you partner stands in front of you with their hands on your shoulders/chest. As you lean into them, you partners now take the place of the wall, creating a stable object of resistance. Now begin jogging, pulling the feet up with the hamstrings, and actively push into your partner (think about trying to drive them backwards). On a verbal cue, your partner will release you – now simply keep running without losing the lean.

Additionally, although the Pose technique focuses on body lean and leg pull, this doesn’t mean we can automatically forget about the rest of our bodies. In particular:

Head Position – keep your head up and looking straight ahead, maintaining a neutral spine; focus on a point roughly 6-8 feet in front of you. Looking down increase you chances of breaking at the waist.

Arm Swing – use your arms to help maintain balance by swinging them in a straight line, or at least a line that’s parallel to the direction you’re running. Arms should not be held stiff and still (this saps power by adding unnecessary tension to the upper body), nor should they fling about wildly (this includes allowing the arms to swing across the body).

Now to put that into practice…

10 x Court Sprint, 10 Heavy KB Swings, 5 Burpees, Court Sprint

The court sprints were equal to 1/4 gasser or simply one length of the court. At the other end of the court, complete 10 swings and 5 burpees before sprinting back. Rounds began every 2 minutes, with each individual round done for time (in other words, the faster you finished, the more time you had to rest before the next round).

Great work, especially during the chaotic 7pm class. If you missed the announcement about FGB last night, we will be posting a follow-up blog post later today, as well as sending out an e-mail regarding times and weight classes. If you haven’t registered yet but would like to, click the link at the top left hand of the blog, or simply click this link to SportsGrants’ Fight Gone Bad 6 website.



  1. Andraea says:

    The partnering on the running drills was interesting. Thanks for not dropping me Amelia! I was definitely having trust issues. I’m glad I got to practice running in the leaning position and working on putting it all together.

    Metcon was rough. I used 20kg kettlebell and I was suprised to have gotten through it with that but happy to have gone up in weight!

  2. Steph says:

    Even though the gym wasn’t as hot and humid last night, the workout still left me with a nice sweat.

    Subbed double-unders for the run and band pull-throughs for the kb swings. I know the band pull-throughs are not as brutal as heavy swings, but I hope the double-unders made up for the difference.

    Good luck to Amelia and Erica on their triathlons this weekend! We’ll miss you tomorrow!

  3. edgy reggie says:

    I wouldn’t consider the 7:00 class “chaotic;” I would say that it was “more popular” than the 6:00 class. 🙂 Nevertheless, it worked out and worked out well.

    I felt my quads tightening in the POSE drills. I could not figure out why that happened, but I was hoping that I could work the kinks out.

    The met-con was somewhat brutal. I partnered with Alden; we used the 32 kg kettlebell for the swings. I was pretty consistent with my times for the ten rounds; they were all in the 44-to-48 second range. Burpees? No comment. 🙂

    Everyone in both classes did a great job.

    After class, I did a lot of rolling with my yoga balls to alleviate my newly-sore quadriceps (and I assisted “Dan-imal” with a hamstring/low-back stretch). It helped, but I see a lot of foam rolling in my near future. 🙂

    Best of luck to Erica and Amelia. Knock it out the box, ladies! 🙂

    “Not too bad for an old man.” – CFDC’s (and possibly CrossFit Dupont’s) own ODB.

  4. Sara says:

    Great workout. I love these kind of workouts. I used a 24kg KB and it was great. I had to really force it back down. I felt like I could easily swing it overhead. My left Quad started crampping up after the 3rd set. I am not sure why since I spent about 10 minutes before class rolling my quads and hip flexors alone. ultimately It slowed my sprint down but I guess I went faster on the swings and burpees cause I finished in 41-42 seconds all 10 rounds. I tried to pace myself off of Dan. Basically I ensured that I was getting started on my burpees when he finished at most 3. I was also watching Alden (though from a bit farther away) since I was keeping a fairly close pace to him.

  5. Amelia says:

    I really liked this workout – great combination. I used a 16kg kettlebell. I made sure I was never too far behind Andraea. She does those burpees quick!!

    Steph – I think the double unders more than made up for the lack of swings. 500 double unders is amazing!!

    See everyone next week.

  6. Ethan says:

    My back tightened up big time after the first couple of sets which made the rest of the workout a bit of a struggle.

    I won’t be in class until next tuesday. See everyone then.

  7. Greg says:

    Even though I had hamstring issues I did like this class. Probably could have gone up higher on the KB. Next time!

  8. Scott says:

    Number 7 of that workout was the worst. After that, the end was in sight.