WOD 2.14.14 Friday VALENTINE workout because you love it!

A. with a 15 min running clock:

  • Find your 1 RM Clean & Jerk

B. “Dirty Thirty”  For time:

  • 30 Box jumps (20/16)
  • 30 Jumping Pull-ups
  • 30 KB Swings (16/12)
  • 30 Walking Lunges
  • 30 Knees to Elbows
  • 30 Push Press (45/33)
  • 30 Good Mornings (45/33)
  • 30 Wallball (16/12)
  • 30 Burpees
  • 30 Double-Unders/Attempts

C. 3x

  • 300m Run* (see the pose running diagram below)
  • 10 Push-Ups
  • 10 Dead lifts 50% of 1RM

* better-running


The essence of Pose Method is to use gravity as a major propulsive force and let the other forces assist it. It’s well-known that gravity pulls a body straight down towards the Earth. The Pose Method’s objective is to redirect gravity’s downward movement into forward motion.

For this we must determine the position where the body starts falling forward. It happens at mid-stance when you’re supporting yourself on one leg – we call this position the Running Pose. It creates an ‘S’ shape to the body, which enables you to utilize muscle elasticity.

In order to increase a free-failing effect at this point, only one action should be instigated: breaking contact of the support foot with the ground while falling forward, And the easiest way to do this is to pull the support foot from the ground up using the hamstring muscles.

In this way, the running technique could be reduced to a very simple sequence: fall forward from the S- shaped Pose position until you lose support, then swap support to the other to begin failing again by pulling the foot from the ground with hamstring muscles.

It’s simply “Pose-Fall-Pull”.


Top Ways to Improve Running Form

Check out these articles on making running more enjoyable. You do not have to run long, slow distances to reap the benefits of running.



(Both above are Coutesy of CrossFit.com)

Top Ways to Improve Running Form.