January 22, 2013
If you are planning on competing in the 2013 CrossFit Games Open, please email Armand this week at [email protected] You will be on an email list so he can keep contact with you. Thanks!
Have you been taught proper sprint mechanics? This video, sprint mechanics, highlights effective running and sprinting techniques. However, there are a few common problems that are NOT addressed in this video:
1. Back Arm Swing: Do not short the back arm swing. Elbows should extend 120-180 degrees, NOT stay at a 90 degree angle on the back swing. This helps generate force, or forward momentum of the body, from the arms. It helps you move forward!
2. Front Arm swing: Your elbow should reach a 90 degree angle in the front of the body. An inefficient and common mistake runners make involves the elbows bending too far towards the face at a 45 degree angle. This causes a backward force working against the body’s forward movement. It slows you down!
3. Posture. The video makes great points on posture. Shoulders should be back and “pinched” behind you as if you are pinching the bottom angles (or tips) of your shoulder blades together. It is a low pinch closer to the mid back. Shoulders should be “pinched” back in EVERYTHING we do without shrugging! Shrugging the shoulders in an upward motion is not the correct technique and will cause shoulder pain over time.
If you aren’t sure of the proper sprint/running techniques or ANY movement techniques, please ask one the coaches! We are more than happy to help you and want you to be successful in all of your movements!!
Gold: Power Clean + Clean and Jerk + Clean Pull 4×2 . 3 Rounds for time of 200m Run, 15 Thrusters (25/35).
Silver: 4×10 Med Ball Clean and Vertical Toss. 3 Rounds for time of 200m Run, 15 Thrusters (Bar).
Men’s S&C: RX
Women’s S&C: 4×10 Med Ball Clean and Vertical Toss. 3 Rounds for time of 250m Row, 15 Thrusters (Bar).
Competitor: RX, Endurance