Saturday, October 16, 2010

Friday, MTU Trails: Runs & Ball Slams

Peter's pain face.

Shoulder prep (Kelly Starrett)
Hip Prep (Kelly Starrett)
  • free handstands
  • 800m run
  • 2 minute max ball slams
  • 800m run
Time limit:  15 minutes
Post Times & reps.
  • Wheelbarrow walk

Test: on back, upper arm 90 deg. out, rotate lower arm down.
4’ each exercise  = 8’ total 
  1. PVC in chinup grip, anchor elbows on rock or, if laying down, on ground; work hands out, forming ‘V’; lower chest into stretch; tension by straightening arm.
  2. Lay on back, knees bent, feet on the ground; with shoulders anchored down, hips up in the air; hands tuck behind back, lower back down, keeping shoulders against the ground.


  1. I kept the stats, so here are everyone's results:

    KW: 4:05, 23 + 25 slams, 4:17
    Jeff: 5:00, 50 slams, 5:25
    Peter: 5:15, 29 slams, 7:27
    Steph: 4:46, ? slams, 6:32

    I gave Kirsten only 1 minute of ball slams, so she did another minute after the WOD. Jeff was visiting and jumped in the workout, subbing double mileage on a mountain bike for the running.

  2. I have been working on Pose technique since our cert. It is finally paying off in that I am now able to do these pieces in trail racing flats with no pain or cramping anywhere. To be able to run in shoes without cushion is incredibly freeing. Like barefoot, with a little more protection.


How'dja do? Waddya think?