Coach Kendra leads the nooners through some calf mobility to get them ready for overhead squatting.
A few Monday's ago I addressed the myth that if you want to lose weight you need to to more cardio, and more cardio for most people means a long slow run. When most people consider what they need to do "to get into shape," they mostly think about doing long slow runs. The long slow run has a tight grip on the misbelief that it is the best way to lose weight and get into shape.
Don't get me wrong, a long slow run has its place in a well round and varied fitness program. We regularly program 5 and 10k runs for the gym, and a bunch of us are running at 10K or half marathon next weekend for Run to the Pub. Most of our Pub runners have been doing at least one long slow run every week to get ready. That's great! A long slow run combined with 3-4 days of CrossFit is an excellent training program.
A long slow run is also great for mental health. A long slow run can help you get into a mental state where you can either solve all of your problem, or completely forget about them.
However, long slow runs do not build muscle, or help increase bone density, or help improve other metrics of fitness such as speed, power, strength, flexibility, stamina, balance, agility, coordination and accuracy. The long slow run focuses on metric of fitness only - cardiovascular endurance. I argue that its not even that great, for the average person, at improving endurance.
Recently, Outside magazine interviewed retired marathoner Ryan Hall, arguably one of the best American marathoners of all time. Hall has made some significant changed to his fitness program and consequently he looks very different from his competitive marathon days.
When asked by Runner's World about his body composition changes, Hall replied:
“I’ve been small and weak my entire life—just, like, totally underdeveloped,” Hall told Runner’s World. “I’ve always wondered what it would feel like to be big and strong.”
Useless is the absolute opposite of the type of fit person CrossFit aims to develop. Of course, we must remember that Hall was a marathon specialist, thus developing and maintaining his general physical preparedness (GPP is what we build through CrossFit) was antithetical to running fast marathons. However, when most people start a fitness program aren't looking to specialize. They're looking for well rounded fitness and when they look to running as the sole modality for getting fit they're losing of potential fitness gains by neglecting cross training, high intensity intervals and strength training.
Now that his competitive days are behind him, Hall encourages people who are wanting to look and feel good to place a greater emphasis on weightlifting and include easy runs in a cross training program. Huh, that sounds exactly like what we do every week at True Spirit CrossFit. We cross train our way to fitness, thus we become CrossFit.
You know another way to cross train your way to fitness? Do an obstacle course race! The Spartan Race is in Big Fork on May 2-3 and Coach James and WORLD SPARTAN CHAMPION Meg are ready to help you train for the Sprint (5 miles), Beast (13 miles), or the Ultra (about 30 miles).
Our OCR (Obstacle Course Race) Prep Course starts March 25 and meets Wednesdays at 6:30pm in the gym and Sundays (probably at 4:30PM) outside. If you want to do something FUN and change up your workout routine, this course is for you! Talk to Coaches James or Leslie for more info, or you can go here: https://www.truespiritcrossfit.com/ocr-training.html
Record your WOD on Beyond the Whiteboard.
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