hollow rock

04.Oct.14 WOD

I’m going to start biasing the WODs for running, which I like a lot. Every fall I race at least once a month. I have registered (but not sufficiently trained) for a half marathon in Amsterdam in a few weeks. I will likely drop back to the 8 k – all the fun, none of the pain.

I also have registered for the CF Endurance program in May.  So I have some prep and mobility work for that too. Like double-unders. I did 20 the other day, stitched into about 150 singles.

Videos:

Running Basics 

Stability

Warm-up Specific to Running

Drills

4 x 20m Ball of foot hops w/ forward lean
4 x 25 each side – Wall Drill
4 x 15 each side – Alternating Foot Pull – Forward Lunge
Running Practical Application
4 x :30sec on, :60sec off @ 94-96 cadence
1 x 3 min @ 92 cadence
Bonus Workout
:30sec on :30sec off – Hollow Rock

3 rounds (no time limit) [Prep Phase]

5 pull-ups (assisted or otherwise) or upward rows

10 push-ups (use a wall-pushup if you need to)

15 squats

20 situps

1 min. hollow rock holds

Run Prep

10 x (50 m run, walk 50 m back)

Skills

Hollow body progression Part 1  Part 2

WOD 26.Sep.14 Get on the floor!

Three rounds. More if you feel like it. One if you want to declare victory and move on.

Jump rope – two  minutes per set.

Bridge-Plank 30-60 seconds per set.

(Make it easier by perching on your forearms, elbows bent. Make it more challenging by raising “contralateral” limbs while holding a tight pose – right arm, left leg. And then reverse.  Keep your hips tucked under.)

Hollow Rock – go back and forth several times

Entry level Hollow Rock: Lie on your back, face-up, on floor. Grab your knees with your hands and pull yourself into a ball, tucking your chin. Rock back and forth (back towards head and then forward towards your tail).   Don’t rock up onto your butt. You can look at some progressions here.

Finish with a couple downward dog to upward dog or cobra.  If you need some guidance on Flow Yoga, here’s a 10 minute sequence from Neghar Fonooni.