You may recognize the guy on the right from the 9:30 a.m. session, and wonder where he has been the last few months. Shell has been training hard getting ready for the Subaru Sooke Triathlon.
”Third in the old guys division and 64/118 overall” says Shell. Way to go! We are so proud!
Shell shared this link with us that he came across on http://www.active.com of how CrossFit can help your running. Thanks Shell!
Can CrossFit Make You a Better Runner?
When I competed in track and cross country in high school and college, I always believed that strength training only made my performance better. CrossFit can make you a faster, better runner. Being a balanced athlete is the name of the game. Running fast is great, but having functional strength is equally as important in the long run. Strength training can improve your power, speed, balance, coordination, bone and tendon. Don’t limit your training to one aspect—be a complete runner.
To reach your running goals, you need specificity within your running workouts. Nothing can replace the actual skill in which you’re trying to succeed other than that skill. Bottom line: You have to run, and run hard, to improve.
Run-Specific CrossFit WODs
If you’re getting ready for a 5K or 10K, here is an example of a WOD I designed that is more ballistic in nature, and will help you with your speed.
- 20 box jumps, 10 chin-ups, 10 dumbbell thrusters, and 1 minute of kettlebell swings.
- Rest for 1 to 2 minutes between rounds and repeat for 3 to 5 rounds.
If your goal is the half or full marathon, try the “Barbara.” This is a WOD designed by CrossFit:
- 20 pull-ups, 30 push-ups, 40 sit-ups and 50 air squats.
- Rest for three minutes and repeat for 5 rounds.
When doing any of these WODs, you can scale down the exercises—for example do inverted rows instead of pull-ups or chin-ups, push-ups can be done on your knees, and you can always reduce the amount of weight you are lifting.
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Buy In – Snatch Push Press 2-2-2-2-2 E2M
Increase weight each set
WOD – “Power Push”
AMRAP in 12 minutes:
P1: Run 100M
P2: HSPU (score)
P3: Power cleans (95/135) (score)
Score = Total reps for the whole team
Zone 3 – scale power clean to 75/115, scale HSPU to 1 abmat
Zone 2 – scale power clean to 65/95, scale HSPU to a box
Zone 1 – scale as needed
Cash Out – Hydrate!