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Friday, May 30, 2008

POSE Running Technique & Mechanics Clinic

POSE Running Technique & Mechanics Clinic
With Carl Borg
June 21-22, 2008
Capital Jiu Jitsu/CrossFit Loudoun-Dulles 606, 23520 Overland Dr., Dulles, VA 20166; (703) 651-5940.

This seminar is for beginning and advanced runners alike. Participants will receive two days of run instruction on the POSE Method and mechanics of running. Each individual will receive feedback on their run technique via video analysis (before and after) during the seminar and six weeks of homework to be completed in the weeks following. During the seminar individuals will be put through drills to transform and improve their running style to a more efficient and effective method, while improving race times and decreasing the chance for injury. A portion of the seminar will also be spent on injury prevention for runners and any other questions participants may have. Each participant will receive a Tempo Trainer to aid in training. Only 18 spots are available so act fast to bring your running to the next level!

What is the POSE Method?
The POSE Method is a system for teaching human movement developed by 2-time Olympic Coach Dr. Nicholas Romanov. The name of the method comes from the word “pose,” or “body position.” During movement, the body passes through an infinite number of positions. Most of the positions (or poses) are transitional movements and are the result, not the cause, of proper positioning. The ability of certain poses to integrate the whole chain of preceding and subsequent movements into one whole, wasting no energy on inconsequential movement laid the foundation of the POSE Method.

What can it do for you?
The POSE Method can be applied to any human movement. In sports, application of the POSE Method can dramatically improve training and racing performance, help prevent injuries and give a competitive edge. The first POSE Technique was made available to the general public, published for the first time in Russia in 1981, in 1997 and was the first official and complete running technique on the market. With a number of running styles available today, the Pose Method of Running is currently the only method for teaching running technique and the only running technique in the world scientifically proven to reduce impact on the knees by 50 percent.

Who is this guy?
Carl Borg is a level 1 CrossFit trainer and a level 1 coach in the POSE Method and with USA Triathlon. He also holds certifications with the International Sports Science Association (ISSA) and CFT. Currently, Carl is a trainer in both CrossFit and endurance sports at CrossFit Newport Beach/Genetic Potential and travels the county with Brian Mackenzie (gym owner) presenting and assisting at the CrossFit Run and Endurance Certifications. Carl has been active in adventure and endurance sports for 21 years. In 1994, he began racing cross-country mountain bikes, and has been racing in the expert class XC since 1996. If this wasn’t enough, Carl is also ranked as a Cat 4 in road racing. His other competitive experience ranges from sprint and Olympic distance triathlons to recently completing two 50-mile trail runs within a four-month period. The summer of 2008 will mark his first attempt at the Angeles Crest 100-Mile Ultra Marathon.

Clinic Information:
When: Saturday and Sunday, June 21-22, 2008, 9 a.m.-3 p.m. each day with a 1-hour lunch break for lunch. (Lunch is on your own—there are several restaurants nearby.)

Where: Capital Jiu Jitsu/CrossFit Loudoun-Dulles 606, 23520 Overland Dr., Dulles, VA 20166; (703) 651-5940.

Contact: Tes Salb; tes_salb@yahoo.com; (703) 307-6451.

Cost & Payment: The early registration fee is $300/person until June 10. A deposit of $150 must be received, along with an application, prior to June 5 to reserve a spot, with the remainder to be paid no later than June 15. Late registration (after June 10) will be $350 and will be required in full. Only 18 spots are available so register early to hold your spot. Mail checks or cash, along with application, to Tes Salb, POSE Seminar, 14155 Lotus Lane #1225, Centreville, VA 20120.

Seminar Information
Pariticipants will receive video analysis, be critiqued individually on running style and will receive homework to do for 6 weeks after the seminar to improve their running technique. Each person will also receive a Tempo Trainer for cadence training and information on injury prevention and much more.

Wednesday, May 28, 2008

Team5p hits Cindy!

Awesome work on the 5 rep Deadlifts Team 5p!
This was the 2nd time we've deadlifted in our 3-weeks together and I saw some amazing progress! Unfortunately in my excitement to get "Cindy" started I forgot to have you record your numbers in the Deadlift. I saw Brenda and Laura hit 155lb x 5 reps...SOLID!

AMRAP in 20 min
5 pullups
10 pushups
15 squats

Mike S 16.33
Jason 14.33
Stewart 12.33
Laura 9.66

Jerry 9.33
Clarisa 13 pink
Teaka 7.66 pink

Brian 7.33 green
Marissa 8 green(mod push)
Brenda 7 green (mod push)

The Silent Storm

I was slow with the camera today but did take an after shot of what the barbell looked like after the Silent Storm hit his 5 rep Max in the Deadlift...


The First 15 minutes actually turned into 25 minutes work on the deadlift...It was important to spend the extra time on it.

A whole lotta Pushups today!

I changed the workout a bit for team 9am so they could get some extra work in on their pullups - It was a tough little circuit!

Tuesday, May 27, 2008

Strict press, push press, push jerk

Hey Team,
Great progress on your overhead strength!
Much of this is due to our increased core strength - A person can't have "ripped abs" if they don't know how to properly "tighten" them - Bracing the mid-line (abs) during our functional exercise circuits helps...adding a moderately heavy load to the same movements helps dramatically.

We utilized the first 15-20 minutes of class to work:
Strict press x 3, push press x 3, push jerk x 3
The goal was to work up to a heavy load in the push press and then without putting the bar down hit some push presses followed by push jerks - This progression was a classic example of the hierarchy of power, skill, and functional movement.

We followed with a high repetition pullup circuit that had even our "running allergic" excited about the 800 meter run break...

Stacey and Danny finished this in sub 20 minutes...smoking!

New Pullup Records

There were quite a few new personal records on pullups this morning!
McCall set a pr of 7 then came back in a later round and broke it with 8!
Jessica gets stronger daily!
Karen joined the 20 pullup club!

Below is a snapshot of our women's record board for pullups...
Six women with 20+ pullups!
21 women on the board...AWESOME!

Next Wednesday we hit our follow-up workout of "Angie"...

The workout starts with 100 pullups...a great opportunity to set a PR!

Start putting a number in your head today...visualize it and rehearse it like it is already a done deal!

Action from Last Friday

Andre has worked hard on his flexibility and mastering the front squat!
Jeremy has excellent standards on the American Kettlebell Swing!

Sunday, May 25, 2008

Fitness Key to Firefighting Challenge

In a two-minute span tonight, five Chattanooga firefighters wearing full gear will climb a five-story tower, hoist and drag 40-pound fire hoses and rescue a 175-pound person. They won't be fighting smoke or flames, but they will be battling opponents and the clock at a regional Scott Firefighter Combat Challenge event...


Katie's CrossFit Oldtown Birthday

Friday, May 23, 2008

Strength and Speed

Hey Team, Awesome progress on the Deadlifts!
A great day for AB Strength!
The Silent Storm smoked a crazy 385x5!

Amazing Speed on the Met-Con Circuit!
The Dumbbell Snatches were really dialed in...
Great line of pull and overhead postion of support!

1. Strength:
Deadlift x 5 reps

2. Met-Con:
10 Rounds for Time
(20 min time limit)
6 Pullups
9 Pushups
12 Dumbbell Snatches

Thursday, May 22, 2008

Memorial Day Weekend

Hey Team,
No Workouts this Sunday and Monday!
We are 100% OFF for Memorial Day Weekend.

Up the ladder down the ladder

Bodyweight Strength...
Gutsy Effort Today!

Team 5p WOD
Ladder Up - Ladder Down:
Round 1 = 1 Ring Dip, 2 Jump Squat
Round 2 = 2, 4
Round 3 = 3, 6...
All the way up to 10, 20
Then work your way down with 10 Pullups, 20 jump squats
9, 18
8, 16...
All the way down to 1,2

Angela 24:18
Laura 26:49
Clarissa 23:02 pink
Teaka 30:07 blue
Cheryl 32:09 blue
Brenda 29:29 jumping
Mike 18:18
Jason 20:24
Jeremy 20:36
Leo 23:18
Stewart 24:14
Jerry 33:00 *

CrossFittin' Outside

Toughness is in the soul and spirit, not in muscles.
-Alex Karras

I see this toughness each and everyday - You guys Rock!

Tuesday, May 20, 2008

A look at hip extension, CrossFit Oldtown

We all can improved on our hip extension - I captured some good video of two of our top athletes push pressing 75lbs in high rep fashion - High rep push presses show the power of hip extension or muted hip extension - Some of us need more strength, others more conditioning, and others more efficient movement - Ah the beauty of CrossFit!

Bodweight Strength, CrossFit Oldtown

A Few Personal Records I've been meaning to mention;
James joins the 20 pullup club!
Charlie joins the 30 pullup club!
(Will he be the first to 40?)
Cara sets a new Pullup PR and so does Jessica!
Chriss Hits our building loop (around 400m) in 56 seconds!

Steven is a machine, no doubt about it!
Sarah flies through the air with the greatest of ease!
Georgia works hard on those Ring Dips!

1. Tabata Hallow Rocks
2. Tabata Situps
3. Ladder Ring Dips and Jump Squats
(Super Sport hit an amazing 14 rounds in 9:25!)
4. Ladder Burpees and Pullups

Monday, May 19, 2008

Team 5p takes the BB Thruster test

Team 5p gutted through the same first half workout as the 4 morning classes...
A great opportunity to see early progress!

We have established a solid overhead position of support and core tension with team 5p from the get-go; you are quick learners, fun to coach, super motivated, and highly dedicated!

Output #1: Barbell thruster x a heavy yet perfect 5 reps

Output #2: Maximum reps with 80% load of Output #1

Output #3
*3 rounds for time*
800m Run
10 Hang power clean to a push press (95lb m, 55lb w)
15 Pullups
(Melissa and Adam forgot running shoes and hit what could be the worst forearm pumping circuit out there by subbing 1,000m row for the run - we'll call that substitution workout "Popeye")

Youtube KB High Pull

Core Tension
Lumbar Curve
Postural Alignment

Lets Discuss!

Strong, Strong work on the Thrusters today!

I loved the tight core and solid overhead position!

As a note: most low-back and knee pain can be attributed to collapsing the core in the bottom of a squat. Lets continue to dial in on safe and efficient movement. A strong core will get you far in life!

Output #1: Barbell Thrusters x 5 perfect Reps

Output #2: 80% of Output #1 x 1 set of max reps

Output #3:
60 sec each clock never stops, track total reps
Kettlebell High Pull
Barbell Push Press
Box Jump
*5 Rounds*

CrossFit OldTown Team Trevor

A huge thanks to all those who participated in our Trevor Win'e Memorial Fund Workout!

A special thanks to Chip, Laura, and Jack who couldn't make the workout but generously donated. There are a few donations that might still come in today and tomorrow but it looks like we raised $1,000! This weekend affiliates Nation-wide will participate, so our $1,000 will go into a bigger pool to help make a difference.

The equipment demands and long term care of our troops is going to be a challenge financially for our Government - The effort and generosity of individual citizens will continue to make a difference - I hope to continue to have fund raisers quarterly and even announce a larger scale vision of how to help our wounded, ill, and injured at home...our generation cannot drop the ball on this.

Friday, May 16, 2008

Game Based Workout of the Day

It takes vicious hip extension to elevate the medicine ball
Teaming up to get those final jumping pullup points
Usual Friday night suspects all lined up...
Score it if ya got em...
Team-work elevates intensity
Men win the first battle 4-2...

CrossFit Power Zone

"From shoulder press to push jerk the movements become increasingly more athletic, functional, and suited to heavier loads. The progression also increasingly relies on the power zone. In the shoulder press the power zone is used for stabilization only. In the push press the power zone provides not only stability, but also the primary impetus in both the dip and drive. In the push jerk the power zone is called on for the dip, drive, second dip, and squat. The role of the hip is increased in each exercise."
-Greg Glassman

Metabolic Conditioning:


"Functional movement generally weds the spine to the pelvis. The SI joint and spine were designed for small range movement in multiple directions. Endeavor to keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc...

The dynamics of those movements comes from the hip – primarily extension. Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity."
-Greg Glassman