Mobility WOD – Clearing Hip Impingement 2
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Foot Strike and Injury Rate in Endurance Runners
Scientists explore the injury rates between various running styles.
Abstract
Purpose: This retrospective study tests if runners who habitually forefoot strike have different rates of injury than runners who habitually rearfoot strike.
Methods: We measured the strike characteristics of middle and long distance runners from a collegiate cross country team and quantified their history of injury, including the incidence and rate of specific injuries, the severity of each injury, and the rate of mild, moderate and severe injuries per mile run.
Results: Of the 52 runners studied, 36 (59%) primarily used a rearfoot strike and 16 (31%) primarily used a forefoot strike. Approximately 74% of runners experienced a moderate or severe injury each year, but those who habitually rearfoot strike had approximately twice the rate of repetitive stress injuries than individuals who habitually forefoot strike. Traumatic injury rates were not significantly different between the two groups. A generalized linear model showed that strike type, sex, race distance, and average miles per week each correlate significantly (p<0.01) with repetitive injury rates.
Conclusions: Competitive cross country runners on a college team incur high injury rates, but runners who habitually rearfoot strike have significantly higher rates of repetitive stress injury than those who mostly forefoot strike. This study does not test the causal bases for this general difference. One hypothesis, which requires further research, is that the absence of a marked impact peak in the ground reaction force during a forefoot strike compared to a rearfoot strike may contribute to lower rates of injuries in habitual forefoot strikers.
(C)2012The American College of Sports Medicine
Reebok Makes Huge Push Into CrossFit
In the past couple years, the folks at adidas have done an incredible job bringing the Reebok brand back from the dead following a lack of producing anything special after the $3.8 billion acquisition was approved in January 2006. Continue reading…
“Upside Down Monkey”
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January 9th , 2012 |
Beginner |
Intermediate |
Advanced |
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Roll Out (Prior to Class ) |
Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot |
Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot |
Sit on a Box w/Lacrosse Ball in your hamstring 10-15 pumps per spot |
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(10) Warm Up |
3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats |
3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats |
3x 20m Bear Crawl 5 Knees to Elbows 10 Toes to Bar 20 Wall Squats |
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(5) Mobility |
Over head Angry Bird |
Over head Angry Bird |
Over head Angry Bird |
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(10) Skill |
Handstands |
Handstands |
Handstands |
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(20) WOD |
“Upside Down Monkey” 20 Min AMRAP 1 Handstand Push Ups (Against the Wall) attempts count 3 Hanstand Push Ups (on a Box) 6 Handstand Kick Ups (Against the Wall) 9 Walk outs (on a Box) |
“Upside Down Monkey” 20 Min AMRAP 1 Hanstand Push Ups (Free Standing) attempts count Push Ups 3 Hanstand Push Ups (Against the Wall) 6 Handstand Kick Ups (Against the Wall) 9 Walk outs (Against the Wall) |
“Upside Down Monkey” 20 Min AMRAP 1 Ring Handstand Push Ups 3 Hanstand Push Ups (Free Standing) 6 Handstand Kick Ups (Free Standing) 15’ Handstand Walk |
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(5) Cool Down |
As Many Second accumulated in 5 min of: Plank Hold |
As Many Second accumulated in 5 min of: Plank Hold |
As Many Second accumulated in 5 min of: Plank Hold |
WOD Gear Team Series WOD #1
4 Person Teams
Run 50 m
25 Box overs 30″
Run 50m
100 Push Press 95/65
100 Pistols
25 Box overs 30″
100 Kettle bell Swings 2 Pood/1 Pood
100 Back Sqauts 155/105
Run 50 M
25 Box overs 30″
Max Jerk
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January 6th, 2012 |
Beginner |
Intermediate |
Advanced |
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Roll Out (Prior to Class ) |
Use a Lacrosse Ball in your Calve |
Use a Lacrosse Ball in your Calve |
Use a Lacrosse Ball in your Calve |
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(5) Warm Up |
1000m Row Burgner Warm Up w/PVC |
1000m Row Burgner Warm Up w/Bar |
1000m Row Burgner Warm Up w/Bar |
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(5) Mobility |
Angry Rack |
Partner Rack PNF |
Partner Rack PNF |
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(10) Skill |
Press Push Press Push Jerk |
Push Press Split Jerk |
Split Jerk |
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(35) WOD |
Jerk 1-1-1-1-1-1-1 |
Jerk 1-1-1-1-1-1-1 |
Jerk 1-1-1-1-1-1-1 |
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Cool Down (After Class) |
Roll Quads |
Roll Quads |
Roll Quads |
AMRAP Thrusters/Toes To Bar/Burpees
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December 14, 2011 |
Beginner |
Intermediate |
Advanced |
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(5) Roll Out |
Deltoid w/ Lacrosse Ball |
Deltoid w/ Lacrosse Ball |
Deltoid w/ Lacrosse Ball |
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(15) Warm Up |
400m Run 2×20(10 Each Leg) Candlestick Pistols Lunges Side Lunge Wall Squat Hollow Rocks 15 Shoulder Rolls 15 Good Mornings |
400m Run 2×20(10 Each Leg) Candlestick Pistols Lunges Side Lunge Wall Squat Hollow Rocks 15 Shoulder Rolls 15 Good Mornings |
400m Run 2×20(10 Each Leg) Candlestick Pistols Lunges Side Lunge Wall Squat Hollow Rocks 15 Shoulder Rolls 15 Good Mornings |
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(10) Mobility |
Middle Split on Wall |
Middle Split on Wall |
Middle Split on Wall |
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(10) Skill |
Thruster |
Thruster |
Thruster |
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(20) WOD |
15 Min AMRAP 10 Thrusters 45/30 10 Knees to Elbows 10 Burpees |
15 Min AMRAP 10 Thrusters 65/45 10 Knees to Elbows 10 Burpees |
20 Min AMRAP 10 Thrusters 75/50 10 Toes to Bar 10 Burpees |
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() Cool Down |
