Running Barefoot, or the next best thing

So I'm thinking it's about time to get a new pair of running shoes. After checking out some threads on the crossfit message board, it seems like Pose running is something I'd like to try out. As one sports website states:

The distinguishing characteristic of pose running is that the athlete lands on the mid foot, with the supporting joints flexed at impact, and then uses the hamstring muscles to withdraw the foot from the ground, relying on gravity to propel the runner forward. This style is in clear contrast to the heel-strike method that most runners deploy and which is advocated by some health care professionals.

In pose running, the key is to maximize your effort in removing your support foot from the ground; good training is essential to ensure that you do not over-stride or create excessive vertical oscillation. The runner should fall forwards, changing support from one leg to the other by pulling the foot from the ground, allowing minimum effort and producing minimum braking to this body movement. The idea is to maximize the use of gravity to pull the runner forward.

Here's a reasonably funny video comparing the styles of running, plus some always cool 80's music:

Now I'm not ready to start running barefoot on pavement, so I'm looking at a shoe that will help will help. After checking out a Pose website, my top three choices are:

1. Vibram Fivefingers KSO
2. Puma H-street N.C.
3. Nike Free
   

From what I can tell, the VFF's are the closest to being barefoot, followed by puma, then Nike. Although I am tempted to get the VFF's, I think it would be wise (and fashionable) for me to get ahold of some Puma's first, and transistion into barefoot or VFF. Going from the cushion of my thick-soled nikes to almost barefoot places a lot of strain on the feet, ankles, and calves as the muscles get used to being worked. It seems to take about two weeks to fully adjust to wearing pose-friendly shoes.

My only issue with the H streets is the largest I've seen them in are 11's, and I tend to run 12-13. Looks like I'll be doing some shopping this weekend.

Working smarter and harder

Thankfully, there were no pull ups involved in today's WOD, so I didn't have to worry about the hands. Here's what I did, which was a little out of order than RX'd

400m run
35 Ab-mat situps
30 cals rowed
400m run
35 Ab-mat situps
30 wall-ball
400m run
35 Ab-mat situps
30 box jumps
400m run
35 Ab-mat situps
30 burpees

Have to say, I felt really good throughout this one. starting out with rows was easy, I burned a calorie for every stroke so it took like 45 secs. The ab mat's were a lot easier with the correct technique, and now that my squat form is better wall-balls are a lot easier. ...the box jumps and burpee's sucked, as normal. My time was 25:48, I tried to beat Melissa, but she's in just too damn good in shape :)

Feel like my technique is starting to really help out, things aren't as hard as they used to be. That, and I must be getting stronger.

Hand maintenence, implimented

Part one: The Equipment

Alright, just went out and bought some tools that I was lacking (from left to right): Callus Shaver, Pumice Stone, Tape, and Liquid Bandage. In addition I have lotion for the hydration and salt (ugh) for the treatment. I should also get a pair of manicure scissors, I forgot this time around.

Part two: The Hands

Behold the ripped calluses! Never had these rip, usually it's my other hand that's the problem. I can tell the one in the middle will be trouble, as it's a partial tear.

Part Three: The Treatment

The partial tear is where the scissors would have been helpful, I used a small nail clipper instead. As per Crossfit Athen's advice, I soaked the raw skin in salt water. Soaking the hand in salt wasn't as painful as I expected, need I remind you salt was number one on my painful experiences. Then applied the Neosporane, followed by a band-aid.

Part Four: Maintenance

Now to work on the non-torn calluses. Afraid of the shaver, I instead went for the pumice stone after a good soak. After scrubbing my hands for a while, not a whole lot happened, so I went for the shaver. Thing reminds me of a cheese server you see at parties. Shaved a VERY small amount off, then went back to the pumice. After all of that, I put on some real thick cream, like aquaphor.

Part Five: Prevention

I plan to apply the liquid bandage and then maybe tape up, that'll be a game-time decision. Fyi THE place to learn how to tape up is here at crossfitvirtuousity, the tape grip he teaches is the type that won't bunch up in your hand.

Hand maintenence

Ok the last post was written up late at night while a little frustrated about getting conflicting suggestions. After a good night's sleep, I'm now going to get a callus shaver and pumice stone. Crossfit Athens talks about what you need to do, They talk about shaving the calluses, but they also add some steps that I haven't heard of:

1. if you tear a callus soak your hand in salt water for 10 minutes. This is suppose to toughen the skin. ...Motivation alone to never tear a callus again.

2. moisturize your hands, although I don't have dry hands I think this will help a lot.

...Looking forward to tomorrow's WOD, whatever it may be. I'm starting to find my mental approach to ignore my body's demand that I stop and rest, and with every wod I get a little better at pushing myself.

I don't care what his Fran time is, I'm not giving him a high five.

Learning the snatch

Worked the snatches, this was the first time I've done them so it was a bit of a learning experience.

For time:
30 snatches @ 75#
30 pullups
Run 800m
25 snatches @ 75#
25 pullups
Run 800m
20 snatches @ 75#
20 pullups

Did it in 40:45. Again Danny worked with me, seems like my Kung Fu training makes me go for the horse stance. I dropped the bar a couple of times, but I eventually got it.

For Grace's b-day we did an extra 25 overhead squats, wall-balls, and burpees. I've never done overhead squats before, but again working with Danny I nailed it. Jerry commented that I've really dialed in on the technique, so I'm very happy about that. I really do feel like barbell work is my best work.

On that note, I can't stand pull-ups, they really hurt my hands. I've talked to some non-crossfitters about hand maintenance, and everyone says I shouldn't shave my calluses. ....I know they don't know how crossfit works, but they really seem to know what they're talking about. I'm just not sure what to do now.

Make-up post

Had a 9:30 flight on friday, so I got up at the ungodly hour of 5:45 and went to the 6:00 class. Here's the WOD:

5 rounds for time of:
Squat
Abmat situps
Power clean 95#

The reps per round were:
Round 1: 80-60-40
Round 2: 70-50-30
Round 3: 60-40-20
Round 4: 50-30-10
Round 5: 40-20-5

My time was 38:41, I'm finding that my squats still need a little work. I've been using the barriers as a guide, but I've come to realize that it's too low for me. Jerry commented that they're for people who are around 5'9", almost half a foot shorter than me, so no more barriers for me. The last couple of dozen squats were a lot easier since I wasn't going as far down. Worked a little with Danny on my cleans, I think I've got them down pat now. Ab-mats are good as it ever was.

New PR and finding my least favorite exercise

Today Jerry had us start out with strength exercises, then finish up with a gasser, which was mean.

Warmup:
5 or 6 rounds
55% of max with mod deads 12 - 20 reps
5 to 10 ring dips with rings out

This was the great part of the WOD. My previous pr for ring dips was one, I couldn't even do that one Monday. Today I knocked out 2, then later got 3, then 4, and finally got 5.

With the deadlift, Andrea corrected my form. My upper back was flat, but she suggested that I stick my chest further out, putting a slight arch in my upper back. This seemed to make everything else come together. Danny watched me bang out a set of 15 later, and commented that I nailed them, always a good feeling. I really struggled to keep my core tight thoughout the movement, but I think I did a good job. ...Once again I feel like I have to comment on how unatural it is for me to engage my abs, I've really tried using them more when sitting at work and walking.

Now for the gasser:

3 rounds for time
25 jumping slam balls with 15# ball
run 400m

I've never done jumping slam balls before, and never will be too soon. After working on my legs though deadlife, I now have to take a 15lb ball, jump up in the air with arms stretches up, slam the ball into the ground by squatting, catch the ball on the bounce, and jump back in the air again. My technique wasn't very good, if you actually slam the ball down the resulting bounce will allow you to not squat all the way down. I, on the other hand, couldn't slam the ball into the ground hard enough to get a bounce, causing me to lower myself beyond what one needs to for a front squat. This just killed my legs. It was such a unusual/horrible sensation it was really hard for me to push through it. Then there was the "run". My legs really felt like jello, and I just couldn't figure out how to push myself to take larger/faster steps. I came in with a good attitude, I kept telling myself I could rest later. I think I did about as good as I could, given I had never experienced anything like that.