What the Running Skill Series Taught Me

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Do you enjoy running, or do you hide from it? Is it a way for you to relax and calm yourself down, or the exact opposite? Are you part of the 80% of people who get injured when they run, or are you the happy minority?

If you’ve had negative experiences with running, what was it that caused you to dislike it so much? Does running make your workouts exponentially harder? Is it boring? Do you hurt yourself every time you try to run?

For me it was all of the above, especially the last one. For as long as I can remember, I have had shin splints when I’ve gone running. This dates all the way back to my high school football days, where the only time I wouldn’t feel them was when the adrenaline kicked in during a game. Even running the bases in softball was tough. It would almost make me want to not try for anything more than a single so I wouldn’t have to limp further than to first. To most recently when we would have a running workout in CrossFit and I was forever resigned to rowing.

I tried all kinds of running shoes, orthotics, shin compression sleeves, you name it I’ve tried it.

I remember about a year ago when I hurt my wrist and couldn’t do many of the gym’s workouts. I was sick of doing squats and sit-ups, so I decided to go for a run because I couldn’t stand sitting around anymore. I was going to run all the way around Lake of the Isles without stopping, or at least that was my hope. But just in case I needed to stop or my shin splints flared up, I had my wife follow me in the car blaring the Rocky 4 soundtrack as I ran in my all-gray sweatsuit. Just kidding… well only the rocky 4 part. Everything else actually happened.

To my surprise, I made it all the way around the lake without stopping once. The second farthest run I’ve ever run. Well, for the next week I could barely walk because my shin splints were so bad.

So needless to say I hated running!!

As a competitive guy it always bothered me that I couldn’t run and I’d have to scale to something that I knew my body could handle. Six weeks ago I decided to do something about it and forced myself to take on the uncomfortable task of  joining the TTF Running Skill Series.

This clinic is designed to teach you how to run with the proper mechanics, and mobility that is required. At this point I had tried everything else, so why not.

We started off with a heavy dose of mobility and how to treat any hot spots or places we tender after running.

Think of it this way. If you are deadlifting with a round back a coach sees you doing it, what is their response? Do they say “well that was terrible, now try one hundred more until you get better?” No! A good coach will correct any faulty mechanics immediately, and will point out any movement/mobility issues so you can work to improve them.

Why should running be any different? Because it’s a basic movement and we have been doing it our whole life?

Week by week, we increased our running and every week I had no shin splints. Fast forward to week six, back on Lake of the Isles for thirty minutes of straight running. Once again I made it all the way around without stopping, but this time no shin splints. The next two days I ran again, still no shin splints. I was amazed.

This course taught me something that anyone can learn. It taught me how to run without pain and how to supplement my activity with proper mobility tricks to keep me moving.

If you are someone that has pain every time you run, or if you were like me and avoid running at all costs for fear of injury, you should check out our next Running Skill Series on May 23rd.

Take control of your workouts instead of letting them dictate what you can do!

 

Get Down with our Upcoming 5-week Rowing Workshop

Amber Champ2x HOCR 2011

Love it or hate it, rowing is deeply engrained in CrossFit. If you want to step your game up, this is your opportunity. We are lucky enough to be working with rowing coach (and TwinTowner!) Amber Miller to bring you a 5 week, rowing-specific series of classes.

Amber is a Level II certified Rowing Coach and has seen much success in coaching athletes of a variety of skill levels. She coached the Junior Team at Minneapolis Rowing Club for four years, the adult teams for two, as well as teams at St. Thomas University and the Lincoln Park Boat Club in Chicago.  She also took her Junior and collegiate teams to national and international races, where many medals were won and even a few scholarships earned!

As an individual, she has been rowing for 17 years, and has won medals at Nationals, Masters Nationals and at The Head of the Charles in Boston (the biggest regatta in the world). Last year she even won bronze in her age group in her single at Masters Nationals! Want to improve your rowing/erging technique and avoid injury? How about improving your strength and power on the rowing machine? This series is designed to do just that, and who better to learn from? The classes will focus on improving your mechanics and posture, bettering your numbers, and upping your rowing confidence.

The sessions will incorporate interval training as well as distance work all while improving form, technique and mental stamina. You will drop your 2k score with this class. The 90-minute format will allow time for warm-up and post-workout stretching as well as time for questions. This class will fulfill your workout for the day and teach you the best posture and techniques to become the powerhouse rower you’ve always wanted to be!

Sessions will be held on Sunday mornings from 8:30 – 10:00 beginning on April 19th. There are 11 spots available, so if you know you would like to attend, be sure to sign up early! Sign up on Zen Planner and show up with your sneakers, a water bottle and some grit.

Kipping Clinic

Tripp-Kip

Do you want to learn the kipping pull-up? Does one of your 2015 goals involve kipping pull-ups? Do you want to crush WODs at RX?

If you answered yes to any of these questions, then you’re in luck! We are holding a kipping clinic on Saturday, March 14 at 1:00PM.

Spend an hour working on the fundamentals of the kipping pull-up and learn this incredibly important skill.

Sign up and own pull-ups every time they show up in a WOD.

8 Week Pull-Up/Push-up Program

10430456_938849396133257_2568539751138169983_nDo you remember what your 2015 fitness goals are? How are they going? Have you made progress? Have you started to work towards conquering them?

Out of everyone who submitted there goals, “strict pull-ups” where the top goal with 50% of you wanting to improve them, or in most cases to be able to do them without any assistance.

Another 25% of you hope to be able to improve on your pushups or to ditch those abmats for good.

Instead of running clinics on these movements like we are doing for most, if not all of the rest of people’s goals, starting March 1st we will be rolling out a Pull-up/Pushup Program.

No events available...

Even of you did not submit a goal on either of these elements, and just want to get better at them, you are ALL welcome to participate.

The cost of this program will only be the time that you need to put in to get the results you want, which in turn will be the results you deserve.

The program will run for 8 weeks, with different requirements depending where your initial test results are.

The initial test for pull-ups will be: 1) Set of 5 with the least amount of band resistance. 2) If you can do pull-ups without band assistance, then you will record a max effort set of strict pull-ups.

The initial test for pushups will be: 1) Set of 10 with the least amount of abmats possible. 2) If you are already doing chest-to-deck pushups, then you will record a max effort set of chest-to-deck pushups.

After you record your initial test results the program will look like:

-Pull-ups- You will do 3×3 with the least resistance that you can or, if you are not using resistance you will do 3×5 for the entire first week every time that you come into the gym (either before of after workouts)

-Pushups- You will do 3×10 with the least amount of abmats that you can or, if you are not using abmats you will also do 3×10 EVERYDAY at home or when you are at the gym.

So to recap, Pullups will take place at the gym when you come to workout (the more days you come, the more practice/the better you will get at them). Pushups will take place EVERYDAY regardless of where you do them.

You are allowed to take as much rest as needed between sets. If you are doing your pull-ups before or after class, you must stay out of the way of the class. If they are using the pull-up bars, then you will have to wait.

The full 8 week schedule will be sent to all participants, and will also be posted around the gym so you know what to do at all times.

If you would like to be part of this let us know, email goals@twintownfitness.com and let us know what your initial test results are for both pull-ups and pushups. Also, indicate what type of assistance you used. We will be discussing this further in our daily announcements and all coaches will be able to answer questions you have.

Last but not least, this program will conclude on April 25th, where we will retest both of these elements. Coincidentally, April 25th is exactly one month before Memorial Day (March, 25th) this year, where we will be participating in the workout “Murph”!

Spoiler alert, there will be a pull-up kipping clinic between the end of this program and “Murph” to really hone in your skills, so that you can PR or participate for the first time in this event.