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Meet Our Team At CrossFit Games 2018

If you are attending CrossFit Games this year held at the Alliant Energy Center in Madison, Wisconsin, make sure to stop by and say hi to our Pose Method® Team.

Running for CrossFit Athletes

Athletes who have been with CrossFit 718 for some time know what’s coming as the weather turns warmer. For those of you that are new athletes, you may be in for a surprise. Warm weather means one thing around here: more running.

Running is a deceptively easy exercise. However, proper technique is the cornerstone of every athletic movement, whether it be the overhead squat or muscle-up. Running is no different. So in order to run faster, run longer, avoid injuries and reduce impact on your body, you need to improve your technique!
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CrossFit 718 is located in Brooklyn, NY and offers regular Running Workshops with Coach Iz, to find out more please visit http://crossfit718.com

A Logical Look at the “Endurance Base”

It is my belief that, when boiled down to their essentials, all sports have the same core principles for training and development. Coach Glassman and a few coaches before him have addressed the physiology side of this with the process called General Physical Preparedness (GPP); noting that there are certain movements and conditioning sequences that, no matter what sport you play, would render itself useful to all athletes. Some (Coach included) even argue that GPP is a more potent training tool that sport-specific strength and conditioning; claiming that most of the sport specificity an athlete needs comes from regular practice in that sport.

That discussion, however, is for another post. But more than the weight room training, I also think this thinking applies for the practice and performance of the sport, itself. I played five sports growing up, three in high school, one in college, and have coached athletes and talked to coaches from those sports and many more during my time as a CrossFit coach. And I have noticed a few underlying principles that seem to be obeyed by coaches of every group. One of these principles relates to building a “base” during the pre-season/beginning of the season. This base usually is comprised of two parts: skill and strength. You need to get used to the specific movements and techniques of that sport (skill), and you need to develop the positions and muscular endurance that will need to last the entire season (strength.)

For example, in the first few weeks of a season, a basketball coach might spend a majority of their time doing reps on the basics of how to defend a pick-and-roll (skill), as opposed to going over 10 different offensive sets that include a pick-and-roll. After that, the team would likely scrimmage with an emphasis on running a pick-and-roll every time down the court so the defense could apply what they have been drilling. Other sports are similar – whether that is football athletes doing routes/footwork during practice and weight room after, or softball players getting used to grounders and fly-balls after an off-season of nothing. Either way, every group seems to follow the same formula of quality technique > volume or strategy. That is, every group save for one:

Track People

Many distance runners and coaches I am familiar with have the exact opposite approach to early-season training. Their belief is that the best preparation for a season of long distance running is… long distance running. A lot of it. An example could be a 1600m runner would spend the first few weeks of practice running 2-5 miles per day to build their “base.” For running, I believe the formula should be the following:

CrossFit (strength) + Long duration Pose drills (skill) = Endurance Base.

 

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About the AuthorChris Sinagoga is the owner of the Champions Club/CrossFit Athletic Group in Madison Heights, MI, whose obsession with coaching CrossFit is only surpassed by his obsession with the game of basketball. Chris is heavily influenced by MGoBlog and Hip Hop and writes for the Champions Club website. Among other prestigious credentials, he has achieved certified master status in both Pokémon Red and Gold versions. Contact Coach Chris Sinagoga for more information and training. 

The Track and Field Experiment

Champions Club Chronicles vol. 2

Coaching track in high school might be the simplest job in all of sports – despite what “track people” make it out to be. There are no plays. There are no defenders standing in your lane. There are no pre-snap reads. There are no curveballs. And there is no contact.

Track is literally just Pose, Fall, Pull. Then practice at your race-speed to get a desired stimulus; unless you need to slow it down to focus on one particular area of the Pose, Fall, Pull continuum. And if possible, do CrossFit to support the foundation.

With this formula, Brian Hassler and I conducted an experiment over the course of four seasons: can lacrosse, softball, and CrossFit athletes be molded into good track runners? It soon became our job to find the best athletes in the school from other sports and bribe the hell out of them to run for us. We talked to parents, coaches, teachers, and students offering a Nike track bag, spikes, and three months of sunshine and daisies for anyone good who wanted to come out. This, as it turned out, was a horrible idea. Not only did the best athletes decline, but the ones who ended up joining carried a lovely aura of entitlement with them. Ugh, it’s not their fault though; I was desperate.

 

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About the AuthorChris Sinagoga is the owner of the Champions Club/CrossFit Athletic Group in Madison Heights, MI, whose obsession with coaching CrossFit is only surpassed by his obsession with the game of basketball. Chris is heavily influenced by MGoBlog and Hip Hop and writes for the Champions Club website. Among other prestigious credentials, he has achieved certified master status in both Pokémon Red and Gold versions. Contact Coach Chris Sinagoga for more information and training.