3S Run Short Interval 10-10-14

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EXCLUSIVE: Dr. Kelly Starrett’s 12 “Ready to Run” Standards for Injury Prevention and High Performance Running

RUN (SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
6X 100m
Recover :30
10-15 minute cool down.

SS Long Interval 3S Run

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A Runner’s Blueprint For Mobility: Q & A with Dr. Kelly Starrett and TJ Murphy
Are you an injured runner? Are you a runner looking for increased performance? In this LIVE Q&A, New York Times Bestselling author Kelly Starrett and co-author TJ Murphy will explain how to resolve running injury, maximize range of motion and self care for your tissues.

SWIM (SS)
5-10 Minutes Mobility
Episode 86: New Shoulder Mob Zulu: First Rib Love
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down

BIKE (SS)
5-10 Minutes Mobility
Episode 273: Lateral Elbow Pain/”Tennis Elbow”, “Kimura Elbow”
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
High cadence drills
F
ollow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X 5:00 on, 3:00 off

15 minute cool down.

RUN (3S&SS)
5-10 Minutes Mobility
Episode 189: Rail Mobgression/Evironmental Opportunism + New Ankle Mob
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Ball of foot hops
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
4X 5:00 on, 3:00 off 
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Dynamic warm up
500m easy
5-10 minutes drill work:
Tips From a Silver-Medalist Rower
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
3X 5:00 on, 3:00 off
10-15 minute cool down

3S Rest Day HawkGrips 8-22-14

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HawkGrips

HawkGrips (as seen at the CF Games w/ Resiliency Project Recovery Team) are instrument-assisted soft tissue mobilization (IASTM). HawkGrips are used to address soft tissue irregularities to improve range of motion and /or relieve pain. They can be used to break up scar tissue. The different size and variety of edges allow for precise treatment, immediate response, and quicker recovery. Treatment is non- invasive and can address a legion of conditions . Hawk grips are surgical-grade non- porous stainless steel which prevents the transfer of bacteria.
Questions?? or check out a set email Kaitlin kaitlin@resiliency-project.org

A. Active Recovery 25-30 minutes  performed at 60-70% effort.
Choose 1
:
*Run
* Swim
* Row
* AirDyne
Keep pace conversational focus on efficient movement.
Good opportunity for some extra drill/skill work.

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes.
* Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes
* Choose 1-2 Upper Extremity Mobility Drills from  Mobility WOD and spend 5-10 minutes

 

SS Short Interval/3S Bike 6-26-14

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Episode #43 Kelly& Juliet Starrett

SWIM (SS)
5-10 Minutes Mobility
Episode 89: Bro, Your Internal Rotation is Lacking
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Playing with Surface Area
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
4X :60 on, :60 recovery
15-20 minutes warm down

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Explosive Steep Climb Training Tips
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
(SS)
4X :60 on, :60 recovery
(3S)
4X 60 on, :60 recovery
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Run faster fall & pull
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
4X 60 on, :60 recovery
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
4X 60 on, :60 recovery
10-15 minute cool down.


3S Run Short Interval

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CrossFit & Strength Coach Kelly Starrett on
Mastering Mobility

RUN (3S)
5-10 Minutes Mobility
Episode 30: Partner Heelcords–Safeword? Part 2
800m easy jog
10-15 Minutes Drill Work
Running Drill #5: A-Skips
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
6X Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
5X 200m
Recover 2:00
10-15 minute cool down.

 


CrossFit & Strength Coach Kelly Starrett on Mastering Mobility – See more at: http://sportscoachradio.com/crossfit-strength-coach-kelly-starrett-mastering-mobility/#sthash.RiZDVdCK.dpuf
CrossFit & Strength Coach Kelly Starrett on Mastering Mobility – See more at: http://sportscoachradio.com/crossfit-strength-coach-kelly-starrett-mastering-mobility/#sthash.RiZDVdCK.dpuf