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120705 Day 4

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Day 4
CFE 120705

2 rounds of:
1 mile run for time
(5:00 rest between rounds)

Meet at Sussex Branch Rail-Trail on Route 206 North in Andover.
Go through the light at Limecrest Road intersection, continue straight on 206 North for about 1 minute and look for the entrance to the rail-trail on your right (right after you pass the Forest Fire Dept).
Coaches will be there from 4pm – 7pm.
Bring a stopwatch so you can time your miles… bug spray too!

If raining, normal hours at the shed.

 

Happy Birthday DP!

 

 

 

 

crossfit.com

 

 

0 thoughts on “120705 Day 4”

  19. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  20. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  21. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  22. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  23. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  24. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  25. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  26. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  27. coach emeritus

    oh geez!
    the girls were singing that in the car on the way to the shed yesterday. first time I ever heard that song…
    such silliness!!

  271. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  272. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  273. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  274. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  275. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  276. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  277. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  278. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  279. Juan

    the same when you run with a push-off instead of pulnilg the foot up.I’ve always been laughed at by my running form, because I’ve always ran POSE. Until two years, I never knew my style of running had a name. In high school my cross country coach always tried to develop a long stride in me. But I’ve always ran with my foot-falls landing directly under my hips/center of mass.So after spending some time thinking about what I posted and visiting my favorite trail system for some speed work. I realized that the issue is mostly the fact that trails aren’t being maintained the grass & weeds have taken over (I live in Nebraska) so I’m tripping over the grass. There’s not a lot of traffic on these trails to keep them visable.On my part, I’ve never pulled my foot up to kick myself in the butt while running on gnarly trails. Although, I do pull with my hammy while falling forward. Now that I’ve been pulnilg my foot up high (butt kicking), I’ve been a bit unstable. I’ll just keep my feet closer to the ground on the trails (like I’ve done in the past).Thanks for giving me some things to think about, Brett! I appreciate it.

  280. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  281. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  282. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  283. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  284. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  285. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  286. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  287. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  288. Ryuji

    Hi Joe! Thanks for the response.I live in Lincoln, NE and there’s harldy any rocky trails here. Our singletracks are about 3 wide deep ruts with grass and weeds overgrown to knee height or higher.I jammed one of my fat pads while pulling my leg up high, the leg catching my fall went into a rabbit hole; I rolled my ankled and everything shifted upstream to the knee.I just responded above I realized that my issue is mostly the fact that the trails here aren’t being maintained and there’s not enough traffic on them to keep them wore-in. So I’m being tripped up by tall grass and hidden obstacles.And to answer your question about downhill, it’s not happening on the downhills, it’s mostly on the climbs when I’m pulling my foot up high I shouldn’t be doing that on the climbs anyhow Just over-achieving with those butt-kickers. HA!Thanks again.

  289. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  290. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  291. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  292. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  293. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  294. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  295. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  296. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

  297. Martyna

    Jake, for me it was the complete oppotise. When implementing POSE I noticed less ankle rolls when on trails. With out having seen you run I can only guess what is going here. When I transitioned, I noticed a much more stable base when running. This was in part due to the foot making contact closer to my center of gravity with a shorter stride vs. out in front. Keep in mind the foot travels straight up with the hamstring. It is easier to run with crap form on level and flat ground; but make it gnarly single track, and it will point out your stride deficiencies in a hurry. See if by working on keeping your stride compact and under you hips if this doesn’t help with the ankle roll issues.

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