Foot and hip re-setting, chin-ups, squats and 800's....Day #3 of the Experiment

Today was my first CFE WOD.  I will get to that in a bit....

First of all, my second toe on my right foot was STILL bugging me since Sunday.  I am not shy about getting things looked at quickly when it could potentially hinder future performance.  So luckily at Element CrossFit, there is a Chiro who works there and workouts out there.  Thank goodness Adam was free to check my foot out.  (Check him out on Twitter.)  He manipulated my foot a bit, which hurt in some places and really showed how tight my PF was.  I had done some lacrosse ball rolling this AM at work, but clearly I needed to do more.  He also got my right hip back in place (by yanking it...I had to hold on to the table for dear life! LOL).  Felt so good!  Thanks Adam for helping me out :)

Next I went to work on my chin-ups.  I started back in the beginning of May working on getting my strict, unassisted chin-ups (well, technically I started a few months ago but quit for a while), using an blog post from Alex Cibiri.  You can find it here. Last week I got my first single strict chin-up, yay!  Now I gotta string together multiples, but I'm still working on my last band.  It doesn't give much resistance, so its quite challenging.  It took me 3 attempts to get 10 sets of 2, but I finally completed it today.  On to 3's on Friday! :)  Then I started doing assisted dips (same protocol as the chin-ups), but my shoulder was bugging me so I had to stop.  Then did 5x3 of 120# back squat....weak, but movin' back up.  I've done 170x5 before, so I know the potential is there.

On to the WOD....I meet Jeremy twice a week for the "Element Endurance" program.  12 weeks of endurance programming, consistent with the CFE philosophy, emphasizing proper form.  This is week 4.  He has improved so much in his technique and running ability already, I can't wait to see how he does after 12 weeks!  I decided to do the WOD with him.  3x800m with 3 min rest.  We both used digital metronomes set at 190 bpm.  I think that was the perfect cadence for me.  Next time we do that workout we will try to increase it a bit.  It was smokin' hot out, so it made the workout more challenging.   I managed to maintain my pace for each of the 3 rounds, 4:19 for each 800m. Not great, but not horrible.

Next WOD (gonna TRY to get to ECF at 5:30AM on Thursday and do it before work) is a 1 mile time trial (I think.  I will see what the CFE website posts over the next couple of days.  I know that's what Jeremy will be doing on Saturday!)

Tomorrow I will be meeting with another ECF-r to do a run analysis and teach the gravity-based running technique.  So glad people are wanting to work on this skill and get better at running!  I am available for one-on-one sessions to do run analyses, teach proper form and build training programs (to integrate with a regular CF program.)  Please let me know if you have any questions about any of this and I'd be happy to chat with you.

In closing, here is a great pic of Jeremy and I doing the "couch stretch" (thanks Kelly Starrett at Mobility WOD!)

P.S....every time  hear the following song, I can't help but think about Stove's suggestion for this being the next theme song for the next round of Tim Horton's "Roll up the rim to win" contest: http://www.youtube.com/watch?v=UhQz-0QVmQ0