Hey y’all, it was Opening Day last week! No, not baseball… Even more exciting: I mean it was the first time we had the garage doors open this year and went for a nice set of 400m runs outside during the WOD.
That means running season is back in full swing – and just like baseball, even though early season games can be a bit chilly it doesn’t stop the action. Tomorrow we start a new cycle, transitioning out of my “Open Season” cycle and into a new one co-authored by Mel and Nick. To bracket it, we’ll be doing a little classic “test/re-test” pattern with a 1-mile run!
This is our benchmark for the cycle, so don’t miss out on it! (And just think, if you’re dragging ass today in the first run of the season, it’ll make for some really nice comparisons in a few months. 😀 )
Running a mile is a great thing to be able to do for a lot of reasons, but one of the really neat thing about practicing and getting to know your 1-mile time is that it can help you get comfortable with a baseline pacing so you can adjust your speed accordingly for shorter distances in workouts or longer distances for road races or obstacle races (or zombie apocalypse, etc). Not everyone was “born to run”, but fortunately you’ve got some coaches who are really passionate about positioning and stride who will give you some feedback to make running more efficient and less of a chore.
In addition, we’re also going to be working on a more subtle positioning piece with your “power position” landing – knees and hips slightly closed, butt back – in a Power Clean triplet, sets across, every minute on the minute. We see a lot of people landing their power cleans with a “muted hip” or standing tall (like a “muscle clean”), and we’re looking to fix that. Being able to extend fully to generate power and then turn it around to receive load in a “primed” power position is enormously useful for cycling movements in workouts or just to move fluidly and explosively in the world.
If we can manage it, it would be a great idea for you to walk away from today with some video of one of these triplets so you can re-evaluate your speed and receiving position at the end of our cycle as well… because test/re-test isn’t always just about a number – it can also be a qualitative evaluation.
3 Hang Power Cleans (same weight for sets across)
Run 1 Mile