Great weather and considerable amount of time since any sort of form-running review meant that Thursday’s class would feature some running, some more running, and, since we were running, why not some overhead squats?
Last September (“GONE IN 120 SECONDS“), we worked running-form by using partners as resistance – one partner stood in front of the other, and the second partner leaned into the first, and then ran down the floor pushing against their partner. Thursday’s skill work was similar in both nature and goal: use your partner’s resistance to build and emphasize a good forward lean of the body. The lean creates an optimal body angle for our running: bending at the ankles, instead of the waist, allows us to use gravity to pull us forward while reducing stress on our backs. However, this is only a part of it – the lean must be accompanied by good mechanics in the stride. In other words, if we don’t accompany an efficient position with efficient motion, than we’ve negated the benefits of that position. What’s meant by efficient motion? Pulling the feet up in line with the legs and landing on the balls of the feet. Driving the knees forward, instead of kicking the feet our behind you. Pumping the arms in time with the legs, and keeping the elbows (bent at roughly 90 degree) in close to the body. Chest up, but head neutral, not craned up or looking down at the feet.
To help ensure efficient position, we used the bands as more of a harness, using two bands, one around each of the runners shoulders. Similar to having a partner pushing against your chest, this places the resistance against our upper body, allowing us to lean into it. Often you’ll see resistance bands used where they’re wrapped around the runners waist – inevitably, this causes the runner to break at the waist, creating exactly the position we’re trying to avoid.
Also, since we’re all about adding awesome photos grabbed off the internet, the FitStream company has some resistance bands they tout can be used for resistance running, which, apparently, looks something like this:
The met-con was set-up as a run-dependent-time-interval-sort-of-deal. At least, that’s the best we could to describe it in one sentence. Basically, the first partner headed out for the 250m run while the other two partners stayed behind. Once P1 returned, P2 headed out on the run while P1 performed as many OHS (overhead squats) as possible before P2 returned – P3 was still hanging out. Once P2 returned from the run, P3 headed out for their run, P2 performed max rep OHS, and P1 quickly performed 12 renegade rows (6/side), and then used whatever time was left before P3 returned from the run as rest. Things continued in this manner for 20min, with most groups getting in at least 5 full rounds per partner. Weight for the OHS were up to the groups, although suggested weights were 45, 65, or 95lbs. Score was total reps of the OHS.
The key to a workout like this is core-control; the ability to adequately gain control of your breathing and tighten up your core simultaneously is a very powerful, yet often overlooked, component in many of our workouts. The run-OHS combo will really bring the point home though, and adding in the renegade rows (more core work) only serves the drive the nail deeper. Although we’ve posted it before, I really like the following description from Sage Burgener regarding the OHS, especially the part about supporting the weight with your body:
“If you can hold a barbell overhead with heavy weight on it, comfortably, then you are on the right track. Its all about holding it with your body. Let me repeat that so I can make this more dramatic.. ITS ALL ABOUT HOLDING IT WITH YOUR BODY. Too many times we try to manipulate that bar overhead with our arms. We think that all those curls for the girls will finally pay off and we start relying on “muscling” that bar into place. If you do that, you will fail miserably and may possibly become a worse person. The key is to find the right place overhead (typically right behind the ears), and hold it there without letting the bar move ONE millimeter. You want to feel your traps, your lats, EVERYTHING pushing straight up on the bar. You need to be in control of the bar, do not let the bar be in control of you (deep…i know…)”
OHS-words to live by. And yes, that’s a pic of Sage above the quote, overhead squatting what I believe is a Swiffer Wet Jet.
Remember, this Sunday marks our return to the squat cycle: we’ll be starting in on the second 3-week mini-cycle, so be sure to bring your squatting legs with you. Also, on the heels of a few people’s comments regarding the unnatural feel of push-jerks this past Tuesday, this coming Sunday’s Elements class will, appropriately enough, be focusing on the Push-Press & Push/Split-Jerk. See you all this weekend.
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Was there anything in my initial CFDC waiver about liability for having to buy new pants due to increased leg size? This is getting out of control. My waist is the same size, but my legs and butt are just awkwardly tight in all of my pants. Are Tom and Chris willing to pay the bill for my alterations (the crotch area of two pair of pants ripped last week when I sat down) or some new pants? If not, then I suggest you stop the squat cycle right now.*
*Please don’t stop the squat cycle. I love it more than anything in the world.
SBV, talk to Dan and Chris about ripped jeans, and boxers, and shorts, and anything that doesn’t come with an elastic crotch. Lizzie and I are in talks of starting our elastic-crotch-pants business. Should be a big hit with cfers.
The resistance-band running was a lot of fun last night. MC took cues from Chris really well and demonstrated dramatic speed increase. It was pretty awesome getting dragged down the court by her. Definitely felt the quad burn on those.
OHS is one of my favs! Wish I could’ve done the church run, but rowed instead. Worked with MC and Kenna. The little bit of rest between the renegade rows and running/rowing was addictive, but also having someone waiting for you to get done with running/rowing made you want to finish that quickly. I liked that structure.
Looking forward to Sunday! Maybe we should have a pants-splitting squatting Sunday. I’m currently sporting a pair that’s split on the left leg, wouldn’t mind splitting the right side.
Yesterday was a great workout! I was struggling not to laugh too much during the resistance-band running, but once I got myself under control, it was definitely good training. I swore I was pumping my arms, but apparently, I was not and need to remember to keep my elbows tight.
I don’t usually have wrist pain with any sort of barbell movements, but my wrists hurt so badly yesterday, that I couldn’t hold the bar up on the OHS anymore. Disappointing. I worked with Amelia and Dian and I felt like we were moving pretty quickly.
On a side note, I did some rowing work this morning, and I really thought I had gotten it down a little more after the helpful tutorial from Chris and Sara on Sunday, but it was not working out so well. I swear I was driving my heels in, but I still felt incredibly inefficient and my numbers proved that to be true too. Very frustrating…
Your huge muscles are ripping your clothes? #CrossFitProblems
I like the resistance band running drill, but this workout was tough for me. I worked with Mackenzie and Erin, did 20# OHS and 15# rows (scaled to my knees). Everything was a struggle and I just didn’t feel on point. My wrists were hurting on the OHS (need to remember to bring tape), my hips were too high for the rows, and I just got so winded running. Thanks to my teammates and Erica and Amelia for the encouragement, this was a tough one to get through for me.
The good news is the squat part of the OHS felt good, so I’m looking forward to squats on Sunday to see if I’ve improved at all. See you all then!
I also like the sprint band drill.
I decided to go heavy on the OHS at 83lbs cause that was a fairly easy weight for me at the affiliate challenge last month. I knew it was going to be a more difficult weight for this workout because OHS are always more difficult when combined with running. In addition, since there was running I was not able to wear my oly shoes. I got some great cues from Chris during the workout that really helped me stay in the heels and press up out of the squat. I think I got something like 30-36 reps. I used 30lb DBs for the renagade rows.
I won’t be there Sunday but will see everyone tuesday
I left work late on Thursday and didn’t think I was going to be able to miss class, but I am so glad I made it! I really liked the sprint band drill (worked with Sarah). I think it made it easier to conceptualize proper form. However, my calves are super sore. Anyone else? Is that normal or was I doing something wrong?
I worked w Steph and MC on the 20 min AMRAP, great group, very encouraging. OHS (45#) got very hard towards the end, especially with shoulder stabilization which makes me think I was maybe not engaging my core as much as I should’ve been. However, I really focused on keeping my core tight on the RRs. I was inclined to go with 15# dbs but went with 20#s since Steph and MC were (inadvertent peer pressure) and I did fine. The little bit of rest at the end of the RRs was also a nice carrot to power through them quickly.
I left work late on Thursday and didn’t think I was going to be able to miss class, but I am so glad I made it! I really liked the sprint band drill (worked with Sarah). I think it made it easier to conceptualize proper form. However, my calves are super sore. Anyone else? Is that normal or was I doing something wrong?
I worked w Steph and MC on the 20 min AMRAP, great group, very encouraging. OHS (45#) got very hard towards the end, especially with shoulder stabilization which makes me think I was maybe not engaging my core as much as I should’ve been. However, I really focused on keeping my core tight on the RRs. I was inclined to go with 15# dbs but went with 20#s since Steph and MC were (inadvertent peer pressure) and I did fine. The little bit of rest at the end of the RRs was also a nice carrot to power through them quickly.
Pardon my typo, *I thought I was going to miss class…* … Commenting from my phone 😛
See you on the squat side!
Kenna – my calves are all the sudden sore today. Not sure if it was the running or what. I was a bit surprised they were so sore.
Random…. I just noticed the pic at the top of this post… I’ve been there! https://lh4.googleusercontent.com/-0SvpVvFdr04/S1QFEMSR2CI/AAAAAAAABFE/R1R6Lfv4H0A/s710/IMG_7144.JPG
(that’s Anthony in the corner). It’s in Iceland! Beautiful place.