CFE: 11-June-2011 10x100m

12 Jun

Today’s mission is a little bit of a mixed bag.  As a number of participants where still feeling stiff from the “All you can eat buffet fitness, and exes,” so we started out with hip mobility and some GHD (Glute-Ham Developer) back extensions and GHD sit-ups (commonly referred to as a “roman chair sit-up.).   The GHD machine can be used to get that full range of motion and to develop strength throughout the trunk.

“It was argued that the GHD style sit-up’s primary movers were the hip flexors and not the abs and consequently this sit-up, and sit-ups like it, were actually not good abdominal exercises. It was further argued that recruiting the hip flexors to lift the torso was destructive to the lumbar spine.

The fun comes the following day when the report comes back from the exercise scientist that they are almost too sore to sit upright. Laughing, walking, standing, and moving are all excruciating, where are they hit? The abs.”  (The Glute-Ham Developer Sit-Up, Glassman, Grag; CrossFit Journal Issue 38 – October 200)

The main dish for today’s class was 10 x 100m efforts with 90seconds recovery. After some basic pose, fall and pull drills the team took their marks in preparation for a total of 1K “balls to the wall” high intensity intervals.   The results over the 10 intervals ranged between 12-17seconds.  The total actual running time over the 1K (10x100m) ranged between 2:00-2:40.

It’s likely that your genetic of fast-twitch fibers plays a greater role in pure sprinting ability than the training that you do. But hey, it’s fun to think about your sprinting speed and put it to the test occasionally. If your aim is to run faster in your next 5k, 10k, half marathon or marathon you need to practice running faster!  Interval training session give us the ability to work faster, harder, and prepare the body for running faster.  Make 100m sprints a part of you training and test the results yourself.


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