Blog Archive

Happy Birthday Jason!

Workout of the Day
Four rounds for time of:
Row 400 Meters
Run 400 Meters

(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

Happy Birthday Jason!

We would be remiss if we didn’t recognize Jason’s birthday and his huge contribution to our program here at Cactus CrossFit!   The day Jason joined CCF was a day our gym got better.  From his warmups to his programming for our new Fortitude class, to the deep and broad expertise that he brings to each client, Jason has been a huge blessing to everyone in the Cactus family.  Jason has also been an inspiration to what daily healthy habits can do over time.  Even though we joke about the “old man”, I know I want to be in the kind of shape Jason is in at his age…or even now!

Jason, thanks for all you do for our community, our athletes, and our program at Cactus CrossFit!

Kevin, Joy, and the entire Cactus Community

Not ideal running form!

Workout of the Day
Testing Day – Power Clean & Conditioning
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x  2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;
and then,
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Gordon Pirie’s Running Fast and Injury Free

Gordon Pirie ran for over 45 years, won a silver medal at the 1956 Melbourne Summer Olympics (5000m), set 5 official world records, and coached several Great Britain and New Zealand runners to world records.    He wrote a book called Running Fast and Injury Free which he was editing prior to his death and is available in a free PDF format.

It hits the nail on the head, confirming our views on running mechanics, and training philosophy.

Gordon’s 12 laws of running:

1 – Running with correct technique (even in prepared bare feet), on any surface, is injury
free.
2 – Running equals springing through the air, landing elastically on the forefoot with a
flexed knee (thus producing quiet feet). On landing, the foot should be directly below the
body. (Walking is landing on the heels with a straight leg).
3 – Any and all additions to the body damage running skill.
4 – Quality beats quantity; the speed at which you  practice the most will be your best
speed.
5 – Walking damages running.
6 – The correct running tempo for human beings is between three and five steps per
second.
7 – Arm power is directly proportional to leg power.
8 – Good posture is critical to running. (Don’t lean forwards!).
9 – Speed kills endurance; endurance kills speed.
10 – Each individual can only execute one “Program” at any one time; an individual can
be identified by his or her idiosyncrasies (i.e. “Program”). An individual can change his
or her “Program” only by a determined, educational effort; each individual’s “Program”
degenerates unless it is controlled constantly.
11 – Static stretching exercises cause injuries!
12 – Running equals being out of breath, so breathing through the mouth is obligatory
(hence the nickname “Puff Puff Pirie”)

Gordon cites Three Basic Reasons for the running injury epidemic

1)  Very few runners know how to run correctly
2) Most running shoes today are designed and constructed in such a manner as to make correct technique impossible (because of #1)
3) An over-emphasis on mileage in training especially “long slow distance” (LSD). Without the constant maintenance of a proper balance in training – including sprinting, interval training, weights, hills and long-running – a runner’s body simply will not adapt to the stresses it encounters on a day to day basis.


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