CrossFit West Knox

Pose

 

Don't neglect your running form.

 

The Pose Method is a method of teaching efficient and effective movement as a series of poses that are stable against gravity. The Pose Method was developed by Dr. Nicholas Romanov.  The theories and concepts are based on harnessing natural forces through natural movement.

Human movement is built on an infinite number of positions in space and time. Most of these are transitional movements between poses which are stable against gravity.

 

Romanov proposes one universal running technique for all runners, regardless of speed or distance: a 100m sprinter runs with the same underlying running technique as a 10km long-distance runner. The pose running technique is designed to prevent undue strain on the joints and requires a great deal of muscular endurance and resilience.  According to Romanov, the Ethiopian distance champion Haile Gebrselassie and the US sprint legend Michael Johnson are both examples of runners with a natural pose style – ‘born with perfect technique’.

The distinguishing characteristic of the pose running technique is that the athlete lands on the midfoot, with the supporting joints flexed at impact, and then uses the hamstring muscles to withdraw the foot from the ground, relying on gravity to propel the runner forward. This style is in clear contrast to the heelstrike method that most runners deploy and which is advocated by some health care professionals

Pose running technique principles:

1.Raise your ankle straight up under your hip, using the hamstrings
2.Keep your support time short
3.Your support is always on the balls of your feet
4.Do not touch the ground with your heels
5.Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot
6.Keep your ankle fixed at the same angle
7.Keep knees bent at all times
8.Feet remain behind the vertical line going through your knees
9.Keep stride length short
10.Keep knees and thighs down, close together, and relaxed
11.Always focus on pulling the foot from the ground, not on landing
12.Do not point or land on the toes (see Fig 3: Toe running)
13.Gravity, not muscle action, controls the landing of the legs
14.Keep shoulder, hip and ankle in vertical alignment
15.Arm movement is for balance, not for force production

 

 

Watch those Carbs!

 

 

Glycemic Impact

Not all carbohydrates are created equally.  Reflect for a moment, if you will, on the now classic first sentence of "World Class Fitness in 100 Words": Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  This line written by Greg Glassman not only offers specific recommendations of what types of foods to eat, but it also prioritizes the order in which those foods should be eaten.  

Of course you know to eat meat.  It's provides the building blocks that make up your body. You also know to eat fat (nuts and seeds) because it slows the absorption of carbohydrates into the bloodstream, in addition to helping with satiety.  But what about the carbs?

Notice that the first carbohydrate listed is veggies.  Why?  Because most veggies have a relatively low glycemic load.  That's why we make veggies the priority carb.  Next we have "some fruit".  Why some fruit and not all fruit?  Because many fruits contain a massive amount of sugar and can cause insulin spikes.  Also listed is "little starch".  Notice there is another quantifier on this statement - for good reason.  Starchy foods, even in low doses, are quick to enter the bloodstream, surely causing a spike in insulin.

So what is glycemic index and how do I figure out which carbs are better choices? Well, the glycemic index simply rates carbs on how quickly the body breaks down the carbohydrate into glucose and releases it into the bloodstream.  For instance, broccoli has a very low GI, where as sugar has a very high GI.  

Here's a trick we learned along the way: to evaluate a carbohydrate's glycemic index, think about what would happen if you put the food in a bucket of water and stirred it occasionally.  For example, a piece of bread or a peeled banana would break down pretty quickly.  Now consider what would happen to broccoli or a green pepper if you put it on the water.  It would break down eventually, but it would take so much longer than higher glycemic foods.

Burgener Warm-up

 

 

"Action is the foundational key to all success."

Chicken Soup

 
Cold= good time for soup! 

2 Lbs. chicken thighs and breasts

1 onion

tons of garlic

2 cans of diced green chili's

2 Tbsp olive oil

head of cauliflower, diced

cumin

cayenne pepper

pepper

oregano

32 oz. quality chicken broth

In a stock pot, cook chicken through.  Add onion and garlic and cook until onion is clear.  Add remaining ingredients, ending with chicken broth.  Simmer for 20 minutes, garnish with avocado, sliced olives, cilantro - enjoy!

Training today-

Front squat 3,3,3;Rest 3 min (last set tough)

Hang Snatch 3,3,3 @80%;Rest 90 Sec

CTB Pullups 20x3;Rest 2 min

Amrap HSPU x3;Rest 2 min

Inspiration

 

 

Good video about working around injury and making a comeback!

 

New Year, New You

 

 

 

With it being the new year, it is a good time to reflect on your fitness and nutrition.  This year take the time to educate yourself on why you eat the foods you eat.  Know every time you eat something if you are making yourself more healthy or less healthy. There is a difference between food and "stuff you can eat".  Ask an expert, do some research and hold yourself accountable.  By learning what you should eat and the "why" behind it you can make good decisions at all times and take yourself to a whole new level, no matter your goal.

 

Hard Work pays off

 

 

This video shows what you can achieve when you have a goal and you aren't afraid to work hard and do what is necessary to get there.  Watch the whole thing - Awesome!

Voices

 

2K Voices from Patrick Cummings on Vimeo.

 And I thought it was just me.........

ISABEL OFF

 

 

“There is, in addition to a courage with which men die, a courage by which men must live.”
- John F. Kennedy

Don't Wait

 

The Weight Doesn't Care from Patrick Cummings on Vimeo.

 *We are offering only 5 more complimentary Fitness assessments between now and XMAS, Don't wait - schedule yours today!