Wednesday, June 9, 2010

CrossFit ATL 0009Some of the 7 AM crew

Workout of the Day

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

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Showing 19 comments
  • Dave Hodges
    Reply

    Question for all you Vibram-users.
    My wife bought me a pair. I tried them out first by just jogging 400 to get the feel one day during a warm-up. They were a little weird, but other than that I didn’t notice anything.
    Then a buddy of mine and I decided to take a run after lifting on Monday. It was pretty far from an intense run. We finished just shy of two miles in about seventeen minutes, so it was really more of a swift jog.
    But at the end of the run, I had blisters all over my feet, especially over my Achilles’ tendons and on the balls of my feet. And when I woke up the next day, my calves felt like they had been pummelled by a set of brass knuckles. Now, I haven’t learnt yet to run according to the POSE technique, and I am planning on rectifying that at some point. But what I want to know is what experiences you guys had using these. Did anyone else get mad blisters? What did you do about them? Anyone else get insane muscle soreness? Is this because I ran wrong or is it because for the first time I was running properly?

  • Bethanie
    Reply

    Our paleo potluck is this Saturday…now at NOON! Bring your favorite paleo dish to share. After that, a group will be watching the US v England at Fado.
    Next Saturday is the Crossfit Dahlonega challenge. Everyone should sign up….there is even a scaled division. http://www.cfdchallenge.com/
    The evening of the 19th is Marshall’s bday. Please RSVP to Lori by Friday.
    The following weekend (the 26th) we are closed for another level 1 certifications but there is another crossfit event on Saturday you can participate in. It is the ICF challenge benefiting the leukemia and lymphoma society. See info here: http://www.facebook.com/home.php?#!/event.php?eid=117475198288957
    Our new floor will be going in within the next two weeks. Please stay tuned for updates on when we may be out of commission while it dries, etc.

  • MoMo
    Reply

    I love this workout. It’s going to be tough to convince myself to do Fran instead. I don’t know what I’m so afraid of…it’s just a workout.

  • Steve
    Reply

    The “sore calves” part is very common. If you google something like “sore calves vibrams” you’ll get a zillion hits. Running in vibrams will force you to land on your forefoot, even if you are a heel striker (too uncomfortable to heel strike). Ideally your heel will impact the ground too, but just after the ball of your foot strikes. My belief is that often people just learning to run in the vibrams are keeping their calf muscle flexed and kind of lowering their heel to the ground. There isn’t anything in particular you need to do, other than keep running in them to get used to it, but dial back the distance again and work up.
    The blisters are a different story. People sometimes get a recurring blister in a specific spot (happens with running shoes, too), but if you’ve got multiple blisters, I would wonder whether they are a size too big and your feet are sliding around in them.

  • Bethanie
    Reply

    Oh, and if you’re thinking of traveling to Cali for the games please let me know asap. thanks!

  • mike k
    Reply

    i have yet to hear of anyone trying out their vibrams who does not have a similar story Dave. Like Steve said, the key is to add mileage very very slowly. it may be a couple weeks before you are even doing a full mile in them. I would recommend studying up on POSE asap and get to practicing. Keep in mind we have two certified POSE instructors in Dr. Giardina and Dr. MacDougald who can help you a lot. a nice track or grassy field is a good place to practice until you really master landing underneath your center of mass, rather than slightly out in front. Good luck

  • peterbassi
    Reply

    I ran many many 400s and 800s before attempting to push past a mile. Blistered pretty bad on my first 5k. After that I only got blisters every once in a while.

  • Dave Hodges
    Reply

    Thanks for the feedback, everybody. I think I am going to take it easy on the running for a while then and try to ease into it. I think I’m also going to make a pair of toe-less socks to wear to keep my feet from blistering as much.

  • Steve
    Reply

    Injinji makes socks with separated toes —
    http://www.injinji.com/
    You can buy them locally at REI. The mini-crews will run you about $12/pair and are thin enough to fit inside vibrams, I’ve been wearing them with my vibrams all winter.

  • CrossFit Atlanta
    Reply

    It sounds as if you were a heel strike runner before trying the Vibrams. If so, you just did about 3000 reps of a brand new movement, using muscles and tendons that were not ready for more than about 200 reps on day one.

  • RobertA
    Reply

    Bethanie (traitor cough cough)…do you know the WOD’s for the CFD games? just curious…this will be the last time i communicate with you for the remainor of the Paleo Challenge…your are dead to me…haha jk

  • Dave Hodges
    Reply

    Perfect, thanks!

  • Dave Hodges
    Reply

    OK, so that answers the last question. No more heel striking for me then. When my legs and feet finally heal I’ll ease back into running.

  • Bethanie
    Reply

    and you wonder why I “let you go”…I do not know the workouts other than what is posted on the website. It lists some weights you should be comfortable with and implies that the equipment shown in the graphic will be used (I see tires, sledge hammers, cinder blocks…)

  • MoMo
    Reply

    Just to defy Mike K., I have to say that I ran mileage in my Vibram’s right away and never got any blisters. I question the fit. I don’t run in them any longer, however, as I find Innov8’s are the perfect balance of a running flat and a shoe in which you can lift.

  • Andy L
    Reply

    You still haven’t done Fran? 🙂

  • MoMo
    Reply

    I know. I’m so lame. The problem is, I don’t really care anymore. Don’t know how to get past that. I am deeply ambivalent about putting myself through that kind of pain.

  • Dave Hodges
    Reply

    In all fairness, Margaret, you’re an *actual* runner. I am not. I run as little as possible, maybe 12 times a year. From what I hear, you’re better than most of the CFATL staff at running.

  • MoMo
    Reply

    I consider myself a recovering runner more than an actual runner, and I think my ability in that regard has been diminished by two things: additional muscle mass and everyone learning Pose. Both good things.

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