If you’re wondering who’s in the pic, it’s a bunch of the RVA Endurance Rebels with Chris McDougall author of Born To Run, a bestselling and most enjoyable book about running. We got the chance to go on an early morning run with him through Richmond, and I got my book signed.
First a big thanks to the newsletter for giving the Endurance class a shout out. I think I’m starting to shake the bugs out of the format of the class and the programming to hopefully ramp up the challenge, and variety of the workouts we’re doing. Classes will still be running and rowing based, but we’ll be changing it up more often.
The past few weeks have seen a lot of new people give our class a try. I hope we didn’t go too hard on the new people. Over time we’ll work on more technique and drills. If you stick around you will become familiar with the rowing and running techniques, and this will make the wods more efficient for you, and hopefully boost your Crossfit performance as a whole.
Most of the people taking part in the big races coming up in November have gotten their long runs out of the way and are feeling more confident to tackle the big distances ahead of them. A totally biased congrats has to go out to Tere with her first near 22 mile run in preparation for her first Marathon! My first marathon was a life changing event for me and I’m sure it will be for her too.
During our classes I’ve been throwing a lot of info out there, but never feel there’s enough time to really explain what a lot of that equates to while running or rowing. This video looks dated but the info is great. It also shows that all types can be winners, but there are ways to move more efficiently. No one doubts Ryan Hall is an amazing runner, but can he be better? I know the video is long, but it’s good info.
I’ve briefly touched on bounce and shoulder position and crossover, but I like this way the video sums it up with the math.
A few more good points here by the guru of Crossfit Endurance Brian MacKenzie as he works with Jason Khalipa at an Endurance seminar to improve his running form. There’s no magic bullet. Khalipa is doing the same drills we do and improved over a day of work. What type of runner do you want to be when the spring race season kicks up, or the next time you do Murph?
http://www.youtube.com/watch?v=S5XBjykjHjo
Finally, Khalipa’s Endurance coach Chris Hinshaw talks a bit about how Crossfit has changed him and how he used that change to make Jason a better athlete at the games.
http://www.youtube.com/watch?v=_sO_V5NDdcQ
RVA Endurance is Tuesday Mornings at 6am and Thursday nights at 5:30pm.
Go like the Facebook page at https://www.facebook.com/RVAEndurance
or follow us on Twitter: @rvaendurance to keep up with what we’re doing. Wod’s are posted Monday and Wednesday.