Check out this video for some great running warm-ups and drills.
Always be learning
This past weekend, Chris and I attended the Power Athlete Sports Specific Application seminar to learn additional training tools to help high school athletes improve on-field performance. BUT, these tools can help anyone, no matter what you're training for!
One of the knowledge bombs we received is that speed is king. I think anyone would agree that speed is important for sport, but it's not just a genetic gift, it can be taught and learned.
According to Power Athlete HQ, there are two limiting factors for developing speed: Flexibility and Mechanics. We can attack flexibility in our warm ups and cool down practices, but how do we go about fixing sprinting mechanics? Simple: begin with the Arm Swing. The arm swing is a low hanging fruit for improving mechanics, with a big return on investment in the speed development of athletes at all levels.
“The arm swing is the contralateral movement to the legs in a sprint. That being said, the function of the arm swing is directly correlated to the action of the lower limbs. The “punch” up phase controls stride frequency (how quickly or slowly you cycle your legs) while the “hammer” behind phase controls the stride length (hip, knee, and ankle extension).” There is this direct correlation between the arm swing and legs, and we're excited to teach a variety of drills and progressions to help athletes and fitness warriors alike, become more efficient and faster sprinters.
Do you think you need to "get in shape" first before starting CrossFit? Are you concerned that movements are just too advanced for you? These are the most common misconceptions we hear from people. Everyone has unique needs and aspirations, so our primary goal is to help you meet yours. Whether you prefer a group setting or one-on-one attention, below are just a few examples of the kinds of people who will thrive, be supported and achieve results at Bainbridge Island CrossFit!
- Never exercised a day in your life
- Have old injuries
- Mobility limitations
- Older adult who just wants to keep moving to maintain independence for years to come
- Individual with unique learning or physical needs
- Current middle/highschool athlete needing general strength and conditioning to take their game to the next level
- Inactive middle/highschool student needing an activity that will provide a lifelong love of fitness and keep them healthy
- Prior highschool/college athlete looking for the next challenge
- Active adult who has participated in a variety of races (running, biking, triathlons, obstacle courses, etc) and wants to improve overall conditioning in preparation for future events
- Exhausted parent hoping to find some time to improve their personal physical and mental health in order to keep up with their children
- Anyone striving to lose unwanted body fat, build lean muscle, and sleep better
In the following video, Christian looks forward to working on achieving higher step-ups each time he comes in for a workout. He works hard, gains confidence, and improves his balance and coordination (specific goals for him). This may be a max height box jump for an athlete to develop explosive hip power, or fast paced low box step ups for another to improve cardiovascular health. No matter what your personal goal may be, achieving it all starts with that first step.
What is the most popular goal people have when they begin their fitness journey? If you answered "get a pull-up" you win the prize! We hear it time and time again. Whether someone used to have pull-ups as a child and lost them, or never experienced the thrill of one as of yet, it's the one movement that most people yearn to conquer.
There are a few different types of pull-ups and they each serve a different purpose. The "strict" pull-up is most definitely a test of strength. The "kipping" pull-up allows for the faster cycling of the movement and allows for more work to be accomplished in a shorter period of time (more power output). The "butterfly" pull-up is the most efficient, but also the most taxing from a cardiovascular perspective.
Although kipping or butterfly pull-ups provide more power output then a strict one, the requisite strength required for a strict pull-up should not be overlooked. There are many progressions we will utilize to help you improve strength so that you will one day get that first pull-up, or regain what you thought was lost.
If you already have a strict pull-up and are trying to take things to the next level, this video from the CrossFit Journal provides some great tips to help you work on the mechanics for both the kipping and butterfly versions. You'll see many variations and pull-up progressions in our programming to help you achieve your goals!