Since we started offering the running classes a few times a week I’ve received a lot of interest about what the class is like. The class is offered free of charge until the end of the month, so I encourage you to try it yourself but I’ll do my best to provide the structure and flow of an average running class. The first 10-15 minutes or so are spent rolling primarily starting from the feet and working up. Some days the rolling is more directed while others is left to you to freestyle and roll on your own. The next 10-15 minutes are spent working on dynamic stretching, activation of key muscles, and a general warm-up.

At this point we spend about 10 minutes or so working on running skills and drills addressing posture, mechanics, and general technique to maximize efficiency and reduce injury. We often overlook the fact that running is a skill, and like any skill practice is necessary to maintain and improve. It’s no different in that light than say the snatch where practice on posture and position are keys to maximizing one’s performance and unlocking potential. Here are some links to videos that demonstrate some of the drills we incorporate in each class from CrossFit Endurance (here and here) and from Pose Tech Running (here and here).

And of course it wouldn’t be a running class without some running so we mix up our running workouts between short to middle distance intervals, tempo runs, and time trial runs. The running workout can last anywhere from 15-30 minutes depending on the distance and number of repetitions.

Whether you’re an avid runner looking to get better or want to improve your running well because you hate it like I used to, come try one of the Running classes while it’s still free and see what you think for yourself.

Congratulations Kevin and Sam on the arrival on their little girl Alexa! She was born on June 12th weighing in at 8lbs and 20″ long.

WOD 6.17.13

Clean 3×2

AMRAP 6:
10 Wallball Shots
10 Pullups