Back Squat 3×3 @ 100% of 5RM
5 Rounds for time of: (12 min cap)
1 Squat Snatch (135/95 or 75% of 1RM)
4 Overhead Squats
Post – 3×5 Bulgarian Split Squat/leg
Running Mechanics Seminar
In the spirit of Rudy’s article from Monday, I’ve got another great way to earn yourself a trip to the doctor’s office.
WHILE RUNNING, ALLOW YOUR HEELS TO STRIKE THE GROUND FIRST EACH TIME YOU TAKE A STRIDE.
Some of you may have noticed that there has been a lot of talk about barefoot running over the past year or so. From my perspective this is great news. Although I still do (and always will) run with a minimal shoe, it shows that folks are starting to realize that the big thick shoes many runners are accustomed to wearing aren’t all their cracked up to be. In fact once you start to do some homework, you’ll find that they encourage an unnatural and eventually harmful running gait.
With the above in mind, CrossFit Chicago Endurance (CFCE) is going to be holding a Running Mechanics Seminar. This seminar is open to all runners and non-runners. We’ll be spending a few hours together discussing proper running mechanics, analyzing your gait using video, going through lots of drills and finishing up with a workout. You’ll walk away with a booklet filled with useful info including a detailed six week plan that you can follow to ensure that you make further progress after the seminar is over.
Here are the details
When – Saturday, May 21st from 1:30pm to 4:00pm
Where – CrossFit Chicago
How Much – CrossFit Chicago Members – $35
Non-CFC Members – $45
Add a CFCE American Apparel T-Shirt – +$10
If you would like to take part, please shoot me an email at email@example.com with the following info and keep in mind the seminar will have a limited number of spots so sign up fast!
5k Time (or any other running time you might have)
T-Shirt Size, if you would like one