ROD

Wednesday, 25May11

The 5:30 am class has been cancelled due to reasons beyond our control. Classes for that time slot will resume on Friday, 27May11.

Kettlebell Couplets

Work / rest ratio 20/10 work for 6 minutes at each couplet with a 1 minute rest in between each set of couplets.

• Figure 8 to a hold 
• KB cleans  1 round R / 1 round L  

            1 minute rest

• KB rack squats  (3r / 3l)
• H2H KB swings 

            1 minute rest

• KB strict presses (3 rds R / 3 rds L) 
• KB high pulls 

Go Heavy!!!

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Intrepid Boot Camp Circuit (7 pm class @ The Intrepid)

30 seconds work/30 seconds rest non-stop for 3 rounds.

• Battling Ropes
• Ball slams
• Body squats
• Hindu push ups
• Alternating lunges 
• Burpees
• Split jumps
• Walkouts

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HOW TO WEAR YOUR RUNNING SHOES?

Most of running related injuries comes from bad running technique and bad running shoes. Plenty was written on the subject of running technique, and we’ve talked about getting the right shoes. Now let’s discuss how to wear those shoes.

Dr. Romanov’s recommendation on this matter can be summed up as follows:

• Wear running shoes in your size, i.e. don’t leave a lot of room for toes
• Lace them up tight at the arch up to the ankle and loose at the toes and balls of your feet
• Wear your shoes with thin socks, preferably made from cotton

That’s it! It sounds simple – but it makes all the difference. Now let’s break it down and talk about why you should wear shoes according to the above bullet points.

1. Wear running shoes in your size, i.e. don’t leave a lot of room for toes.
Why do people normally recommend wearing running shoes a size bigger? To avoid black nails, to avoid toe discomfort and to allow room for foot swelling. How do you get a black toenail? When your toes keep hitting the wall of the shoe inside when your foot slides during running. In Pose Method® your foot does not slide, it lands on the ball of the foot and then you lift it up and the cycle continues. So there is no need for extra toe room. Your running shoe needs to fit like a sock. How do you deal with swelling? Work your shoelaces. Read below.

2. Lace them up tight at the arch up to the ankle and loose at the toes and balls of your feet.
This is how you leave room for your toes and the forefoot when it’s width changes during running due to motion and swelling – loosen up your shoelaces at the toe and forefoot area. But tighten them up at the arch and up to the ankle to prevent your shoes from loosely hanging on your feet. It is important to have your shoes on just right because loose shoes will create the wrong perception and it will interfere with landing and pulling.

3. Wear your shoes with thin socks, preferably made from cotton.
While some runners prefer running sockless, Dr. Romanov recommends wearing thin socks for better running experience. Socks, especially cotton socks, absorb moisture well and protect your skin from the seams on the inside part of the shoe.