11/28/11 "Running & Rowing Angie"

-Written by KC

....you’re only as old as your joints. Keep those puppies healthy and you will remain robust and able to perform. Ignore them and only focus on the muscle and you can be sure that your joints will complain eventually. -Matt Schwartz

Knee issues?

The knee joint is an amazing peice of equipment manufactured by the Divine just for us! It's up to us to care for our knee joint mobility. Click HERE to check out an article on Joint Health from CrossFit West Santa Cruz(2009).

We have some knee and heal issues with some friends at AllStar, which limits their ability to run, in fact they should not be running right now to allow their bodies time to heal. This is where the rower comes in as a modification that is quite useful, and really came in handy in todays WOD which had 2 and a half miles of running all together. Here you can see Leslie's form, she has some experience as a collegiate rower and you can tell she's got an efficient stroke. Compare her stroke to Liz (please don't get mad at me Liz! We are all going to learn from this!) who is rowing just behind, with a shorter, faster stroke, but not quite as efficient. Notice how Leslie fully extends her legs before adding body angle in back, and finally the arms. Liz rushes the arms just a bit. Granted Leslie is tall, long arms, long legs and can grab hold of lots of 'water' on the rower. But even shorter people like myself can learn from her form and try our best to work at an efficient stroke.

5 AM Crew Going STRONG!

Workout of the Day

Warm Up:

Double Under and Climbing Rope Relay

WOD:

"Running Angie" (Rowing Angie as a sub for running)

Five rounds for time of:

Run 200 meters (Sub 2000m. Row)

20 Pull-ups

Run 200 meters

20 Push-ups

Run 200 meters

20 Sit-ups

Run 200 meters

20 Squats