January 26th, 2010 
John Ashlee finally gets over the bar one day before her birthday!
WOD
5 Power Cleans
20 Lunges
50 Double Unders (mod 150 Singles) (Yes I know that turns into 900 singles… Deal with it)
6 Rounds
| Gizelle | 24:53 | 45 mod | Carla | 19:17 | 95 DU | |
| Linds | 16:25 | 45 mod | Susie | 18:39 | 105 | |
| Kirstin | 26:01 | 45 | Kristy | 14:48 | 110 | |
| Silvia | 22:01 | 45 | Lee | 25:30 | 115 | |
| Jill F. | 23:00 | 55 | Mike B. | 25:10 | 125 | |
| Trupti | 17:33 | 55 | Danny | 24:19 | 135 | |
| Gisselle | 42:29 | 65 | Jordan | 22:30 | 135 | |
| Bob | 33:32 | 65 | Jeremy | 16:22 | 145 | |
| Julie | 25:22 | 65 | Tim L. | 20:54 | 155 | |
| Lori | 24:22 | 65 | Jesse | 19:42 | 155 | |
| Mindy | 21:40 | 65 | David T. | 17:58 | 155 | |
| Steph T. | 17:59 | 65 | Chris | 16:31 | 155 | |
| Avi | 22:29 | 75 | Amber | 19:07 | 105 DU | |
| Carrie | 21:15 | 75 | Robert R. | 16:46 | 155 DU | |
| Ashlee | 21:53 | 85 | Bowie | 24:42 | 185 mod | |
| Melanie | 18:24 | 85 DU | Steven | 18:54 | 185 DU | |
| Elisabeth | 17:51 | 85 DU | Yogi | 15:16 | 185 DU | |
| D. Green | 26:20 | 95 | Justin | 11:51 | 185 DU | |
| Michele | 16:17 | 95 |
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185? Geez, you guys are beasts.
Nice work on the pull-ups ladies.
For those interested: there is a nice study on shod vs barefoot running that was the feature article on Nature this week.
http://www.nature.com/nature/journal/v463/n7280/full/nature08723.html
The general gist is that barefoot running significantly reduces heel strike and thus generating smaller collision forces which in turn should reduce lower leg injuries from running. Any opinions from any of our runners?
Yogi, is there a “barefoot” shoe that’s suitable for running outside in the P3 neighborhood?
Barefoot running does lower injuries in the lower leg, knee, and foot.
How? because when a shoe is one(a high cushioned heel)it allows the runner to stride abnormally (foot in front of body, knee locked out, heel 1st). But when barefoot it is impossible to run like that because your body knows that will hurt. SO your foot remains on the ground for less time and stays under your body.
A fun trick – take your shoes off. walk on your heels (it will hurt), then walk on the balls of your feet (natural position) and it is comfortable.
WARNING: it takes practice and getting used to. you can’t go barefoot and run sprint repeats or a 5k the 1st day. taking off your shoe will awaken all those muscles in your feet and legs that were asleep when you put your shoe on. so take the time. There are bunches of exercises to do to strengthen your feet. I would be happy to help anyone adjust to barefoot easier.
If you don’t want to go barefoot, thats fine. just get a thin soled no heel shoe. I recommend the adidas – ADIZERO PRO or ADIZERO MANA. These are also the shoes Brian Mackenzie recommends.
read this article as well.
http://news.bbc.co.uk/2/hi/science/nature/8483766.stm
thanks yogi
Stephen –
http://www.vibramfivefingers.com/products/index.cfm
all these shoes are good for running around p3. I know p3 is rocks and not flat but these shoes do protect you. the sole is impervious (lifetime warranty). I you are worried about the concrete – don’t be. It is more comfortable to fun on concrete than soft grass. a hard consistent ground allows your body to use less power on impact (the concrete supports you more). Like gymnastic athletes rather a harder ground to land on versus a soft one. a soft one = more injury.
but it will take getting used to. like i said above – go slow and do the strengthening exercises. you will be sore from your knee to your toes. but a good sore for sure!
hope that helped at all
(you can do better overhead squats barefoot)
Stephen
after reading this article and noticing them on a few of the top dogs around the gym I started using the vibrams. They immediately force you to change your stride. I have only had them a few days now so I can’t atest to any real benefit. I can say that my soleus muscle is extremely sore. This muscle is at the bottom of your lower leg and is responsible for plantar flexion of your foot especially while your knee is bent. It is also regarded by trainers and biophysicists as one of the most important and commonly negleted muscles in developing foot speed. The fact that I’m having so much difficulty with this muscle tells me that maybe I’ve been making a mistake by atleast not trying to run barefoot.
Great job Ash
Congrats Ashlee!!
Also, thanks for all the discussion on the barefoot running and Five Fingers shoes(?). I have been contemplating buying a pair, and I think you just convinced me. Is there a store locally that sells them?
Well said Yogi. The arc in your foot, the tendons around the ankles and the muscle fibers between the balls of your feet will be most affected. Because they probably have never had to work as hard.
When I got mine, I didn’t work out in them for two months. I just wore them outside the gym and walking to get used to them 1st. even then there was a large difference. Then I slowly began introducing them into the gym. Now i feel more comfortable running 5k/10k with the vibrams than my adizeros.
Yogi probably didn’t feel a huge difference because he is a monster and made of pure steel. Just a guess though
Stores:
WHOLE EARTH PROVISIONS
or
LUKES LOCKER
do not buy online, you must go try them on to find your size.
also, another great benefit of being barefoot (once accustomed to it) is your posture. Just wearing them outside of the gym and walking or standing around. Your posture will be much better.
Congrats Ashley!
Vibram Five Fingers are sold at Whole Earth Provisions and REI locally. A couple things that I can add; Be careful in the summer running on asphalt for distance (longer than we generally do at CrossFit) because the hot asphalt can make you develop blisters within a few miles. The shoes are machine washable, but always wash on COLD. I melted the glue on my last pair.
I do love them though.
Ashlee!!! You’re a rockstar….is exponential after one! AWESOME!!!!!!!!!
Happy Birthday and what a great present for you!
XO, Susie
yay for pull-ups! and cupcakes. ash, thanks for giving us a reason to eat dessert at the gym.
The same research and journal article Yogi posted made its way to the LA Times:
http://www.latimes.com/sports/nationworld/wire/sns-ap-us-sci-barefoot-running,0,4159220.story
Great info guys…toe shoes it is.
Thank you Jeff and Yogi. Looks like I’ve got some shopping to do. I doubt that the Vibrams will give me much trouble considering I started out in Chuck Taylor high-tops and am now in a pair of thin-soled running shoes (which are also Vibrams BTW). I’m already sore from the knees down in a way reminiscent of my Tae Kwon Do days when we used to run barefooted around the concrete-floored gym.
FYI, also available at Sun & Ski Sports….where I bought a pair today!