Workout of the Week: Feb. 26, 2018

Knowing the pace at which you can run a mile WHILE STILL RECOVERING is an extremely valuable piece of information to have. This will help you with CrossFit workouts that include running in the middle of the workout. 

Before your workout, grab your favorite battle buddy for this partner fall drill to practice using gravity. Remember, gravity is your gas pedal, so any time you want to go faster, focus on falling forward from your hips. As with most drills, this one is designed to exaggerate movement and to reinforce muscle patterns. Focus on keeping your body aligned during your exaggerated fall. To perform this drill:

  1. Face your partner in good body position: neutral pelvis, rib cage pulled down, shoulder blades toward back pockets, arms close, hands relaxed, neutral head, unlocked knees and ankles.
  2. Fall toward your partner's outstretched arm, making sure to stay in good body position. Fall from your hips and maintain alignment.
  3. Start to run in place while your partner pushes against you. When your partner releases you, you should feel a burst of speed, like you're going down a ramp. Make sure your head stays up and that you're falling forward from your hips.
  4. Run it out for 50m. Switch and repeat until you've both performed the drill 3x.

Then, after a sufficient warmup, perform this workout. The goal for this workout centers on the mile run -- you want to run a pace that allows you to feel recovered by the time you're done running it. You should not be PRing your mile here! Make sure you record your results:

  • 20 cals on Assault bike (record time achieved). Go right into:
  • Run 1 mile (record time achieved). Go right into:
  • As many assault bike cals as possible in the amount of time it took you to achieve the 20 cals at the beginning of the workout. Goal is to get more than 20 cals in that time. 

With this workout, again the focus is on the mile run. Push the pace only to the point at which your breathing and heart rate start to slow down. Remember you're going to be extremely tired when you start the mile, but over the course of the run you should be able to recover. We will focus on this for the next several weeks, so you'll have several attempts to figure this out -- today is just the start.

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Rachael Colacino