A message from the Crossfit London UK Running team captain. Efe, who delivered a blinding session last night at Crossfit London: get yourself a place on next weeks class as soon as possible
Dear Running Dudes and Dudettes,
Thanks for coming along to yesterdays meet!
THE RECAP: there are 3 main ideas to remember:
1) Gravity is your friend
2) Movement is balance being destroyed (think broomstick )
3) Posture is the key!
And to give you guys a sense of what it should feel like we covered three drills. Your legs should be nice and soft at the knees for all of these ( not the dreaded straight leg!)
1) Ball of foot hops. Nice straight back, head up, arms relaxed and close to the body. Hop on the ball of the foot allowing it to roll to your heel ( relaxed and happy feet) . THEN LEAN! Destroy balance then recover.
2) Single leg pulls. PULL, dont drive ,off the ground, knee should rise only a little, imagine your legs forming a nice figure 4. Alternate legs
3) Wall drill and then run: Set up with your posture, figure 4 leg pull etc against a wall. Lean at the ankles and NOT at the waist. Once you’ve got a nice rythem going run away from the wall for 20-30 metres.
Finally remember that you need at least a 180 / min cadence to take advantage of ground reaction. You can grab a metronome from amazon http://www.amazon.co.uk/gp/product/B00074B62A/ref=oss_product or use one of the metronome apps on the iphone or oher smart phones.
THE HOMEWORK: 3x 10 ball of foot hops, 3×10 each leg pulls , 3x wall drill
and the poor weather is no excuse.. do them in your hallway if need be
THE QUESTION: Which would be more convenient for you:
a) Regents Park running track (10 min jog from St Johns Wood tube, see map: http://www.bing.com/maps/?cp=51.535069763469~-0.160217395818878&lvl=15&FORM=MMREDIR its free )
b) Battersea Park Millenium Arena ( http://maps.google.co.uk/maps/place?hl=en&expIds=17259,17291,26473,27690,27698,27744,27746&xhr=t&cp=17&safe=off&wrapid=tljp1290505095658022&um=1&ie=UTF-8&q=battersea%20park%20millenium%20arena&fb=1&gl=uk&hq=park%20millenium%20arena&hnear=Battersea,%20Greater%20London&cid=3321979602830183648 )
10 minutes bus ride from Sloane Square , £3.20
Thanks again, and look forward to seeing you next week ( arch 11, 6.30 to 7.30) and please let me know if you have any questions! ( Pop them in comments below)
efe ( Yucemen)