2017, wk51 – Skill & Self Care

Skill & Self Care

Christmas week, time to spend time with friends and family. Do NOT let the hustle and bustle overwhelm. Don’t be afraid to say no to an engagement that you aren’t stoked to go to, it’s okay.

This time of year we tend to get caught up feeling like we have to do everything, get everyone something, and attend all the shin-digs. STOP, seriously stop for a second and ask yourself how meaningful that event or this gift is.

Don’t buy a bunch of stuff that is going to sit in someone’s closet, or end up in a yard sale two years from now. If it’s not the absolute most coolest thing you can think to get that person that you know they’re going to love and cherish then don’t buy it. Make a handwritten invitation to go to a specific restaurant at a specific time two months from now., you know, make it an INVITATION. Take 15min to make it. then wrap it in a box so they have something to open. Take 10min to wrap that gift. The give it to them, and when they open it tell them you want to spend some time hanging out, talking, listening when life isn’t so hectic. And just like that you’ve given something that you can both look forward to that came from you. Not just pulled off a shelf.

SKILL Perform at least 2-3x throughout the week. This can be used in conjunction with your warm-up for both S&C and Running Sessions or on their own during “off days”.

Loaded Carry – Pick your poison Senior SFG Franz Snideman shows variations of the “Farmers Walk”

5-7x 50m L/R

YouTube Playlist | VIDEO

RUN/TECH Perform as part of your warm-up for Running sessions in conjunction with other Run/Tech drills you’ve been given.

Pull – We concentrated on Falling last week, now we need to just get our feet out of the way. Practice whatever “Pull” drill makes sense for you.

YouTube Playlist

MOBILITY/SELF CARE Spend a minimum of 10:00 a day working on mobility and positioning work. This will help keep you injury free and able to perform. Start looking for and finding little 2-3:00 mobility “snack” during the day if you are finding it hard to dedicate 10-15:00 at one time.

Upper Girdle – Jill Miller educates us on our neck tissues in the video. The second piece this week is to read our BLOG post on opening up your upper girdle, head into the New Year with some actionable knowledge.

YouTube Playlist | VIDEO

2017, wk49 – Skills & Self Care

Getting sweaty, breathing heavy, heart rate racing is NOT the Holy grail of training. Moving well, with intent and consistency, that is the Holy Grail.

 

Taking time to practice our movement patterns, improve our range of motion, and just plain taking care of ourselves should be our default, not after something is broken. Build habits of self-care and skill work now, it will pay dividends in the future.

<=>

SKILL

Perform at least 2-3x throughout the week. This can be used in conjunction with your warm-up for both S&C and running sessions or on their own during “off days”.

Jump Rope

10:00 of Jump Rope Practice
Attempt >3-4min barefoot of single skips and single leg skips. Then finish with running in place, forward movement running, and Double-Unders.

RUN/TECH

Perform as part of your warm-up for Running sessions in conjunction with other Run/Tech drills you’ve been given.

Pose

Proper form, posture, Pose; whatever you want to call it. It’s imperative to running efficiently. And efficient running means going further faster.

MOBILITY/SELF CARE

Spend a minimum of 10:00 a day working on mobility and positioning work. This will help keep you injury free and able to perform. Start looking for and finding little 2-3:00 mobility “snack” during the day if you are finding it hard to dedicate 10-15:00 at one time.

Feet and Ankles

I recently found out that my lack of range of motion in my right ankle (old skateboarding injury) is wreaking all types of havoc on my running form, which in turn is creating all types of havoc in the form of constant niggles and nags. Work on your ROM, be better.

 

 

2017, wk48 – Skills

When we are open to questioning any belief, we are open to growth, and sometimes that may mean seemingly contradictory outlooks as new information is assimilated and processed. We view this as a positive thing, following the process, learning, evolving. We look forward to having you along for the journey and all the input you create along the way.
This is the first of what of our new delivery format, please let us know what you think and how we can improve. We are always looking for feedback on what we are doing well, and more importantly what we can do better.

<=>

Skill

Perform at least 2-3x throughout the week. This can be used in conjunction with your warm-up for both S&C and Running sessions or on their own during “off days”.

Turkish Get Up

x1-1-2-2-3-3

Spends some time under tension. Build up to it by doing 1 rep of whatever TGU progression/weight you “own”. Rest as needed then increase reps by one each set until you run out of time or can’t properly perform anymore.

Run/Tech

Perform as part of your warm-up for Running sessions in conjunction with other Run/Tech drills you’ve been given.

Cadence

3x 4:00 of Drills, w/ 6:00 @180 Cadence

Perform Cadence homework in place of one of your 30-minute sessions this week.

Mobility/Self Care

Spend a minimum of 10:00 a day working on mobility and positioning work. This will help keep you injury free and able to perform. Start looking for and finding little 2-3:00 mobility “snacks” during the day if you are finding it hard to dedicate 10-15:00 at one time.

Runner’s Recovery Post

Seriously, read THIS post. Have a plan on how to recover, aka take care of your damn self. (Tip: Short on time just scroll to the bottom and watch either the Runner’s Trifecta or Couch Series video.)