Father Andrew's Hot Body Gym

January 28, 2010

Run Paleo.

Filed under: real talk — Tags: , , , , , — Micah Vandegrift @ 3:40 pm

Many of us don’t run often. At FAHBG a lot of our running exercises are impeded by time constraints and the landscape surrounding the gym (a short strip of road on a slight incline.) When we do run it is usually not pretty. Josh, Mara, Abby and I went out to a local park last weekend and ran a 5K, a first for Abby and I. You can see our times on the Stats page, but generally it was an eye-opening experience. Running is difficult. And you have to be a real specific type of person to “enjoy” it. But, what if there were a way to make running more efficient? To minimize the physical impact and maximize the cardiovascular/muscular benefits? Well, my friends, there may be such a path. Take off your Nike cross trainers and let’s begin.

Two different articles published today, linked below, introduce Daniel Lieberman, a professor of human evolutionary biology at Harvard University who proposes that  barefoot could be a better way to run. The basis of his argument is that modern running shoes have conditioned the human body to run with the heel striking the ground, causing shock waves up leg and body with every step. Comparing this style to some subjects in Kenya, who had run barefoot all their lives, Lieberman noticed that the Kenyans “were more likely to land on the front part or ball of the foot, and they adjusted their leg and foot movements so that they landed more gently on the ground.” Running on the front of the foot utilizes a different set of muscles in a different manner meaning it would take effort and re-conditioning to force ones body to do so, but can become a much more enjoyable experience, especially for those who have any ankle, knee or back pain.

Check out the story on NPR with audio, or read it at The Independent. [UPDATE – Video interview HERE.] How about a FAHBG ‘trial run’? Feet-Only February anyone? Irregardless, I know what Abby is getting for Valentine’s Day.

January 20, 2010

Workouts – Week of Jan. 17th

Filed under: workouts — Tags: , , , , — Micah Vandegrift @ 9:39 am

Micah and Abby at Alamo Crossfit, Jan. 8th

WOD 1 – Tuesday

Power Cleans
2-2-2-2-2
and then,

Seven rounds for time of:
7 Kettlebell Swings (heavy)
7 Deadlifts (use 2-RM Power Clean weight)
7 Pull-Ups
(This workout should be quick! Transition as quickly as possible for best time.)

WOD 2 – Wednesday

Overhead Squats
5-5-5
and then,

Dumbbell/Kettlebell Thruster Breathing Ladder from 1 to 10, and back down to 1. Suggested loading – Men=25/Women=15 lbs.
Your breathing ladder will consist of:
1 Thruster, followed by one breath;
2 Thrusters, followed by two breaths;
3 Thrusters, followed by three breaths;
. . .
10 Thrusters, followed by ten breaths;
9 Thrusters, followed by nine breaths;
. . .
1 Thruster, followed by as many breaths as you need to make it through the day.

Every extra break taken during this workout will cost you 3 burpees at the end.

WOD 3 – Friday

In three minutes, complete or come as close as possible to completing, the following:
15 Pull-Ups
25 Push-Ups
35 Anchored Sit-Ups
45 Squats

Rest one minute immediately following each three minute cycle, whether you finished the movements or not. If you do not finish the movements in three minutes, start the next round where you left off. Repeat for a total of five cycles. The entire workout will take 19 minutes. Record the number of rounds completed.

WOD 4 – Saturday

Run 5K for time

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