Results for “running drills”

Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.

The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.

“So what we do… Continue Reading

The human body is no different than a wheel and must function by the same laws of physics, says Brian MacKenzie of CrossFit Endurance.

To get the body trained in this manner, MacKenzie runs a group of athletes through a series of drills at CrossFit HQ in Scotts Valley, Calif. The first uses sets of hops and then “leaning hops” to help the athletes understand gravity’s role in running. Another drill involves leaning… Continue Reading

At the CrossFit Endurance Trainer Course, Doug Katona talks about coaching tools for running. In this video, he highlights the jump-rope and tandem-run drills.

“You can teach people how to run without telling them you’re teaching them how to run,” Katona says.

Common faults when jumping rope include high bouncing, extended arms and jumping from the toes.

“You guys ever see any video of Buddy Lee?” Katona asks. “You… Continue Reading

At the CrossFit Endurance Trainer Course, Doug Katona talks about coaching tools for running. In this video, he highlights drills for torque and midline stability.

He explains by introducing five drills.

The first is the gun-run drill.

“If you’re chasing down a bad guy and your midline stability is off and you’re trying to shoot him, what happens? … You can’t shoot,” Katona explains.

By keeping the midline stable, he adds, “I should be able to stay… Continue Reading

At the CrossFit Endurance Trainer Course, Doug Katona talks about coaching tools for running. In this video, he highlights drills for falling.

The first is a partner-lean drill where one person quite literally falls into the hands of another and then runs in place.

“As the coach, I’m gonna go, ‘Is he pulling underneath? Are his heels kissing? Is his head up? Shoulders up?’ And as soon as he did… Continue Reading

At the CrossFit Endurance Trainer Course, Doug Katona talks about coaching tools for running. In this video, he highlights drills for pulling.

He starts by reviewing what it means to pull the foot beneath the hip low, medium or high.

“The lower you pull, the slower you go,” Katona explains. “The higher you pull, the faster you go.”

The first drill is a single-leg low pull.

“You’re gonna come out of that lean and then pull.”

Here, Katona emphasizes the… Continue Reading

Brian MacKenzie says endurance is a large part of CrossFit in this video filmed at the CrossFit Experience at the 2012 Reebok CrossFit Games.

The founder of CrossFit Endurance has attendees practice drills to demonstrate how strength and conditioning is still important for muscle recruitment in endurance sports. Among those drills is simply hopping in place with good posture and then leaning to move forward while hopping.

“What did they just do… Continue Reading

In this series on improving your running performance, Brian MacKenzie and Doug Katona of CrossFit Endurance demonstrate drills utilizing the Pose Method of running.

In Part 6, MacKenzie introduces the Diesel Weasel, his CrossFitting dog, who pulls him on his skateboard or bike. He uses her to demonstrate running posture.

“In her movement, it’s the same with our movement,” MacKenzie says. She lands her feet underneath her and maintains a tight midline. It’s… Continue Reading

In this series on improving your running performance, Brian MacKenzie and Doug Katona of CrossFit Endurance demonstrate drills utilizing the Pose Method of running.

In Part 5, MacKenzie discusses midline stabilization and why it’s so important in running. Katona demonstrates drills that MacKenzie uses to assess an athlete’s degree of midline stabilization and develop it further. MacKenzie says these drills make great warm-up tools.

The first drill involves running with… Continue Reading

In this series on improving your running performance, Brian MacKenzie and Doug Katona of CrossFit Endurance demonstrate drills utilizing the Pose Method of running.

In this segment, MacKenzie develops the five-degree angle of lean during Pose running. Katona’s first drill is hopping in place and then leaning from the ankles to create the bare minimum angle necessary to create forward motion. In another drill, MacKenzie spots Katona as he… Continue Reading

In this series on improving your running performance, join Brian MacKenzie and Doug Katona of CrossFit Endurance as they demonstrate drills utilizing the Pose Method of running.

In Part 2, MacKenzie identified a drill to help train you to move your legs more with your hamstrings than your hip flexors. In Part 3, he provides two more drills to reinforce the concept.

Standing with his back to a wall, Katona practices raising his… Continue Reading

In this series on improving running performance, Brian MacKenzie and Doug Katona of CrossFit Endurance demonstrate drills utilizing the Pose Method of running.

In this segment, MacKenzie identifies problems he commonly sees with the running stride and how to fix them. He demonstrates a hamstring-activation technique he uses to cue athletes to pull with the hamstring and not the hip flexors.

“What we want to avoid is the hip flexors getting… Continue Reading

In this series on improving running performance, Brian MacKenzie and Doug Katona demonstrate drills utilizing the Pose Method of running.

MacKenzie says many problems he sees coming out of his CrossFit Endurance seminars are related to calves, feet and ankles. One of the issues is not allowing the heel to “kiss” the ground.

To utilize proper ankle flexion and muscle elasticity from your knee to your foot, MacKenzie’s… Continue Reading

We’re back with Dr. Nicholas Romanov at the University of San Diego to learn more about his discovery of the Pose Method. In this third installment, the good doctor delves into the simplicity and beauty of Pose but reveals the dirty truth of “perception.” By utilizing the affects of gravity and a well-defined stride, runners improve their efficiency—but finding that stride isn’t easy.

“We do drills not for the sake of drills,” Romanov says… Continue Reading

As with any CrossFit movement, technical proficiency can be the catalyst for more productive, more efficient application of force in your training and competition.

Dr. Nicholas Romanov, inventor of the Pose Method for running, bases his training on the simple concept that gravity can be your friend. Gravity is a constant force, and the best runners don’t fight it but rather position their bodies so gravity can do some of the… Continue Reading

“We are looking for body weight as a horizontal propulsive force,” says Dr. Nicholas Romanov, inventor of the Pose Method.

According to Dr. Romanov, one of the keys to his innovative running technique is applying your mass to the point of support to create efficient horizontal movement. In this special CrossFit presentation, the two-time Olympic coach leads athletes through several drills designed to help them understand how to… Continue Reading

Brian Mackenzie of CrossFit Endurance offers seminars on efficient running techniques. In this video from Again Faster Mackenzie emphasized that foundational work on skills and drills must come first. Getting faster comes second.

Mackenzie told seminar participants, “There is a reason we do a workout with running in it. It's to show you how quickly it can go to shit” if technique is lacking. “If you don't… Continue Reading

Brian Mackenzie of CrossFit Endurance offers seminars on efficient running techniques.

In this video from CrossFit Again Faster, Brian works with Wendy, a seminar participant, to improve her running. He explains the wheel analogy, which compares a flat tire to a runner who spends a long time with their feet on the ground, both of which are less efficient.

There is video footage of Wendy before the instruction. Then Brian shows… Continue Reading

In 2006 I was referred to CrossFit.com to check out a workout called "Nasty Girls." At the time, I wasn't sure if I should open a video with that name in a public room. Well, what I found was probably more shocking than what I expected: a workout prescribing multiple rounds of fifty air squats backed up by "crazy" muscle-ups and power cleans, all done with strength, intensity, and perseverance by… Continue Reading