Natural Cushion

Friday, July 6, 2012

Row 500 meters
Rack Mobility
10 Wall Extensions

15 minutes to find your 1 rep max Squat Clean.

Workout(s) of the Day:

“King Kong”

3 Rounds of
1 Deadlift, 455/300
2 Muscle ups
3 Squat Cleans, 250/165
4 Handstand Push ups

-12 minute time cap-

Notes: This is an advanced workout, scale appropriately or perform the other workout option below!  The Deadlifts in this WOD are designed to be 90% of a 500/315# Deadlift. If your 1RM is below 455/300# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 455/300#, do not scale. The Cleans in this WOD are designed to be 80% of a 315/225 Clean. If your 1RM is below 265/175# scale the load to somewhere between 90-95% of your 1RM. If your 1RM is above 265/175#, do not scale. HSPU are Regionals standard, and Kipping is allowed.


“Donkey Kong”

3 Rounds of
5 Deadlifts (315/225)
10 Handstand Pushups
20 Lateral over the Box Jumps (24″/20″)

-15 minute time cap-

Cool Down:
Row 500 meters
10 Wall Extensions
Plow, 2 minutes
German Hang, accumulate 30 seconds

The goal of the Pose Method and landing on the ball of the foot is to improve running economy and reduce impact and injury.  Running economy is the amount of energy you use to run a certain speed.  With more efficient technique and movement, you can run faster with less effort.  Running economy can be improved through training, but greater gains are made by changes in technique.

I wanted to talk about the second goal, to reduce impact and injury.  Around 60% of all runners get injured every year, and many believe this is due to the repetitive impact from heel striking, which sends a sharp force up the leg to the knees and hips (first video).  In contrast, a forefoot landing on the ball of the foot has very different effects.  First, the total impact can be greatly reduced.  Some people land with 2 – 3 times their body weight every stride, where as some barefoot runners have managed to land with as little 1.5 times their body weight (third video).  This form of running is very light, and the total loading on the body is reduced immensely.  Second, the impact is drawn out and the body is loaded in a more comfortably manner (second video).  The arch, ankle, knee, and hip all bend to absorb your body weight as a natural shock absorption system.  I like to think of this loading as the air bags in your car.  If you get in an accident, your impact without air bags is instant and very deadly (heel strike), but with air bags the same impact is experienced but drawn out over a greater amount of time, making it somewhat manageable (forefoot strike).

With less total impact and slower loading on the body, recovery is improved and injury prevented.  There is always a danger of getting injured while running, but you can minimize it by improving technique, getting adequate recovery, and listening to your body to spot an injury before it occurs (i.e. not pushing through the pain and overtraining).  Good luck, and happy training!


You can test this out for yourself this Saturday.  If you are not already doing the tough mudder, I will be visiting Los Liones Trail in the Pacific Palisades.  Sara recommended it last week and it looks to be a beautifully lush and shaded single track with a great view of the Pacific Ocean.  It’s close and parking is free.  I’ll be carpooling from the gym at 7:30am and plan to start at the trailhead by 8:30am.  Holler at me if you would like to join! Francisco.Agzarian@  Fulfill your human nature!  Hit the trails!

PCF Summer Trail Series: #3 Los Liones Trail

2.6 miles.  600 ft elevation gain/descent. 
Optional East Topanga Fire road to Mesa Point that adds 5 miles and 700ft elevation gain.
Trail Information here.
Directions from the gym to trail head here.  20 min drive from gym!
Bathrooms or drinking water at trail head. 
Dogs are NOT allowed.  Mountain bikes ARE allowed on the trail.
Bring lots of water and sun protection (sunscreen, hat, glasses).

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