30
Jan 2014
Book Review: Power, Speed, Endurance
To the endurance athletes in the box, or to anyone who is looking to run some races, or perhaps even a marathon, this book is an amazing resource. It turns out running is a pretty skilled movement. We may not think of it that way, since handstand pushups and power cleans look cooler, but it is something that many people do wrong. In fact, running (statistically speaking) is the most dangerous sport in the fitness athlete world. More people get injured running than in any other fitness discipline…..thats including power lifting, gymnastics, and the such.
Why?
Well, for one, more people pick up running as a hobby, than those who decide to join a powerlifting gym…so it is a bigger demographic. And secondly. Of all those people, most of them do not have a background in movement. (like starting gymnastics at a young age, or practicing strength and conditioning exercises). Most do however have a motivated spirit and a good metabolic engine.
Motivation and poor movement are unfortunately a sketchy combo. Think about it.
You are super psyched to run your first marathon.
So you train and train and are racking up the miles.
You started off at 20 miles a week, split between 5 days and are planning on adding 10 miles a week. (20 > 40 > 50 miles)
…Well week 3 kicks in and you start feeling some pain in your ankles and there is a light tug in the back of your left knee.
The voice in the back of your head says, “hey that’s weird, what’s going on.” But you have gotten this far into your training and you don’t want to stop.
So you pop an ibuprofen and get ready to hit it the next day.
You wake up and still notice that you are feeling a little tight but say “ahh what ever, it will go away when I warm up”
You hit your run the next morning and it wasn’t that bad….just needed to put my Nike + pump up song on and the “I feel no pain” feeling kicks in.
But when 2pm comes around the throbbing pain hits, and it feels like someone is stabbing you in the back of knee.
This scenario happen all to often, and in most cases it ends up in injury or withdrawl from exercise. Not because running is dangerous. But because most runners don’t treat running as a skill. They focus on times, and miles, and colorful shoes, not that colorful shoes are a bad thing…but you get the idea. So what happens is that an overextended back, a short anterior hip, and tight ankles get 1000s and 1000s of repetitions until finally you use up your bodies insurance and injury occurs.
Just in the fact that we train the we do, the chances of injury is less probable. But still, running should be treated as a skill in the same way as using a barbell or swinging a kettlebell. It is not something we just mindlessly do in between sets of pullups to make you breath heavy.
CHECK OUT A REVIEW OF THE BOOK FROM BREAKINGMUSCLE.COM Brian MacKenzie could very well be the endurance community’s most hated antagonist and their truest savior all wrapped into one. With just one look at MacKenzie, one might expect to find a rebel underneath his heavily tattooed skin. “BMack” is the creator of a subculture called CrossFit Endurance, which combines the training protocols of CrossFit with an endurance sports focus. What’s interesting is that his “subculture” has methods and, most importantly, results that can’t be ignored by the masses.Read more here
January 31, 2014 WOD
Strength Back Squat 1×5 @ 75% 1×3 @ 85% 1×1 (or more) @ 95% **rest at least 2 minutes between each set**Conditioning 1 minute max effort at each station Box Jump Burpee Double Under Toes to Bar **rest 60 seconds between each exercise**
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