PainStorm Independence Day WOD and Cookout
– July 4th 4-7 pm
– Grill a blaze at 6:30pm. Bring your own meat. Drinks and beer provided.
POSE / Fore foot Running
The popularity of the Vibram Five Finger has brought much light and much debate over running technique and injuries both heel strike/long stride and fore foot running may cause. I don’t usually require ten triple blind studies and years of data to be convinced that something works. Sometimes observation and increased productivity and/or effectiveness usually works just as well. POSE running not only made me faster, it made running possible again for me. After numerous injuries, running became very painful for me. During a two day POSE running / CF Endurance course, Brian and Carl of CrossFit Endurance showed me how to run… again.
Most runners opposed to fore foot running typically admit understanding why heel striking is injury causing and less efficient, but are unwilling to take the time and effort to learn to fore foot run. It takes quite a bit of retraining and the transition can be a bit painful if not done with intelligent planning and progression.
Ryan “St. Louis” Hughes has experienced great gains in running performance by switching to fore foot running. He’s made improvements on his technique by and large through personal study, video documentation, and self coaching. Ask him about his transition and you’ll be met with excitement and eagerness to discuss the pros of POSE running.
Ryan pictured above at a Beach WOD and during the Kure Beach Triathlon in text book “figure 4” running position. Ryan finished the Kure Beach race in 1 hour 16 minutes a fantastic time. It was only his second Tri race and done “just for fun”… a look at his splits you’ll see his favorite event of the three is running. Good stuff Ryan!
Snatch Grip Deadlift 5-5-5-5-5 (3/0/3/0)
Close Grip Bench Press 8-8-8-8 (4/1/1/0)
Max rep KB Snatches (24/16) in 3 min (switch arms every 10 reps)