Archive for November, 2010

Another Great Video from the One and Only KStar!

Posted in Uncategorized on November 29, 2010 by Crossfit Sioux Falls

Today’s piece is all about using a super friend to enhance your mobility outcomes.

Test/Retest Overhead–pres/push/press/ohs

Pulling in Pose style running

A Paleo Thanksgiving!

Posted in Uncategorized on November 24, 2010 by Crossfit Sioux Falls

This blog was taken from Robb Wolf’s website: 
For a full list go to:

Thanksgiving is only days away
I love Thanksgiving. A grand excuse to spend the day in the kitchen creating delicious food for the people I love is a holiday I can get behind. Thankfully, staying Paleo at Thanksgiving is easy enough. Most of the dishes traditionally served are naturally Paleo with a few easy modifications. The big culprits to watch out for? Bread, stuffing, mashed potatoes (maybe) and desserts.
Bread: just skip the dinner rolls. Most of the time, these are an afterthought anyhow. Who wants to eat a store-bought, over-processed gluten bomb when there are countless other great dishes to fill your belly? Don’t even bring them to the table. And if you’re at a relative’s house just stick the package of rolls under a nearby throw pillow. No one will even miss them.

Stuffing: this one can be a little more tricky. Everyone wants stuffing. Or is it dressing? I grew up in south Georgia and it was only ever called stuffing in my house, although not once was it actually stuffed inside anything. I love the idea of stuffing inside the turkey, soaking up all that juicy goodness, but if we’re not using bread or grains of some kind, that technique is hard to do justice. So we’ll stick with the stuffing-on-the-side concept of my youth. A super yummy grain-free, dairy-free recipe is below!

Mashed potatoes: if you’re avoiding nightshades or just trying to keep it low-carb/dairy-free, mashed potatoes can be a booger. I’d like to propose an alternative: mashed sweet potatoes! Yams and sweet potatoes are another traditional thanksgiving food (although in my youth they were always smothered with corn syrup and toasted marshmallows), and one that can be made into a delicious Paleo-friendly dish. Bake (or microwave) sweet potatoes, peel and mash them, mix with coconut oil or grass-fed butter, cinnamon, ginger, nutmeg and a touch of maple syrup and you have one delicious side dish (or main dish, if you’re visiting my plate).

Desserts: if you enjoy pumpkin pie for dessert at Thanksgiving, you’re in luck. It’s super easy to make a really satisfying Paleo version. Sarah from Everyday Paleo has a great recipe plus a demo video on her version of pumpkin pie. I made something similar recently and for the crust, used almond flour and coconut oil. Yummmm. My husband couldn’t even tell it wasn’t a graham cracker crust.

A delicious, foolproof Paleo Thanksgiving
I’ve taken the traditional Thanksgiving menu from my youth and made a few tweaks. Here are some great, tried and true recipes from around the Web.

•Pre-dinner munchies: Italian sausage skewers, Bacon-wrapped almond-stuffed dates, Deviled Eggs (Fat Guacamole Devils would also be welcome), shrimp cocktail, olives, nuts
•Alton Brown’s roast turkey (video)
•Cranberry sauce
•Holiday yams
•Tarragon green beans
•Pumpkin pie
•And finally, stuffing!
Savory Sweet Potato Stuffing
Serves: 8
Time: about 2 hours (40 minutes hands-on time)

This has all the savory depth of flavor you’d expect from a traditional bread stuffing, and you’ll recognize familiar fall flavors in there, but get ready for some unexpected notes: the burst of sweetness from the raisins and the crunch from the pecans.

•4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces
•4 tablespoons olive oil
•salt & freshly ground pepper
•4 celery stalks, thinly sliced
•2 medium onions, chopped
•1/2 cup dry white wine
•8 oz. country style (not in a casing) pork sausage
•2 large eggs, beaten
•1/2 cup chicken broth
•4 tablespoons golden raisins
•3 tablespoons chopped fresh sage•1/2 cup chopped pecans
1.Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper.  Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.
2.Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
3.Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.
4.Add the beaten eggs, sweet potatoes, broth, pecans, raisins and sage to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.

POSE METHOD – The Revolutionary way to run faster…

Posted in Uncategorized on November 22, 2010 by Crossfit Sioux Falls

Rambo in the Perfect "Pose" Position


This article is taken from Triathalon Magazine from April 2003.

It has some great points about pose and why and how to help you perform it better to make you a better runner.

The thinking behind the Pose method’s development is the absence of a commonly accepted approach to teaching running technique, from a theoretical and practical standpoint. The absence of a clearly defined teaching method is explained by the following:

    Tim Don

  1. The general belief that running technique is a simplistic movement pattern
  2. That individual differences between people make it impossible to have a comprehensive holistic technique for all
  3. Different distances and speeds require a different running technique
  4. Various coaches’ points of view based on unsubstantiated, non-mechanical models
  5. Lack of a commonly accepted running model within the field of running and triathlon

The knock-on effect of these ‘stumbling blocks’ is that there are many areas that can be improved upon. The key one is that running is practiced but not taught as a skill. Hence, the Pose method proposes to teach running as a skill with its own theories, concepts, rules and variety of exercises.

If you need convincing that your running technique can’t be improved upon, recent research may convince you otherwise. Two separate studies stated that injury rates in runners and triathletes ranged from 50-70% of total available training time. A clear indication that poor technique is the underlying cause for such large numbers of runners and triathletes being injured at any one time.

The concepts
So it’s clear that there’s scope for some major changes to your running action. And, with this in mind, the following four facts are the basis behind the evolution of the Pose method of running. Take a look:

  • Running technique is the same for all athletes regardless of the speed or distance run
  • Without getting too scientific, the human organism exists and develops with the force of gravity. Consequently, when running, we should stay within a certain biomechanical framework whose limits are appropriate for utilizing gravity. In layman’s terms, let’s take advantage of gravity to help us run faster
  • Any movement is built on an infinite number of ‘poses’, or positions, through which the body goes in space and time
  • Only specific body positions play an integral role in efficient movement, other actions outside these movements are wasteful

The Pose model
In running, only one pose is used, which is known as the ‘running pose’. The running pose is a whole body pose that vertically aligns your shoulders, hips and ankles on your support limb (where you’re standing on the ball of your foot), creating an ‘S’-Iike shape in your body. You then change from one leg to the other, or one pose to another pose.

The running pose is designed to allow the body of the runner to maximize the external force of gravity, by allowing gravity to pull the runner forward by a resultant of different force vectors.

The Pose model utilizes gravity as an integral external force that moves the body forward by resultant vector composition. This is because gravity is a source of free energy producing an uninterrupted constant force, whereas other forces are intermittent, such as ground reaction force only being active during your stance. Basically, if your body is in an S shape, you can use gravity to over-balance you forwards. Consequently, you’ll be more efficient because you’re not driving yourself forward with your legs.

Efficiency is defined as the energy required to perform work divided by the work completed. In running, efficient movement occurs through the minimization of adenosine triphosphate (ATP) breakdown (the breakdown of glucose without oxygen being present) and the maximization of free energy from gratuitous forces (produced through muscle elasticity and gravity).

Dr.Romanov training Tim Don applying Pose Method®
Dr.Romanov training Tim Don
applying Pose Method®Click on the photo
to see a larger image

Use gravity
The combination of your body torque (the turning force from your body falling forwards from the support foot), produced from the vertical force of gravity, and the position of your support limb in relation to your general centre of mass creates forward movement without the necessity to push off from the ground. Efficiency, you see. Here’s the three-point plan to enable you to make the most of gravity:

  1. Your foot needs to be pulled from the ground quickly, while maintaining the vertical alignment of your ankle, hip and shoulder
  2. The recovery of your leg is initiated by the hamstring muscle group, which flexes your leg with a rapid firing action. The rapid removal of your foot from the ground initiates your body to fall forwards
  3. In the meantime, your other leg is allowed to fall towards the ground without active muscle force, due to the gravitational pull on the mass of the leg. Your leg falls naturally under your body and lands on the ball of your foot, ready again for a rapid recovery. The speed of recovery allows you to maximize the elastic stretch of the tendons of the feet, Achilles and patella (knee), while further reducing the need for energy production by ATP breakdown

The Pose method teaches you a whole new, but energy-efficient, way of running. You learn that your body leads and creates the forward momentum, while your legs need to follow by recovering in a vertical alignment of ankle, hip and shoulder.

Theory summarized
To master the Pose method, the first skill to learn is to stand in the running pose (S-like stance). Your support limb must always be flexed and in vertical alignment through your ankle, hip and shoulder (see Running drills below).

Once you’ve achieved this, you need to get used to your body leading you on the run. There’s a number of drills to achieve this skill of free falling (see Running drills below).

As you become familiar with the freefall concept, breaking contact with support is then taught through various drills used to teach you to pull your foot up from the ground, using the hamstring muscles. The hamstrings are key in this method of running (see Running drills below).

Running drills
The Pose S-like body position has your ankle, hip and shoulder in one vertical alignment. This allows the forces of running to be integrated into one efficient system.

Developing the concept of free falling
What to do Your weight is initially on the ball of your foot, but you then fall forwards (over- balance) onto your partner’s hand. As you do this, it ‘un-weights’ your foot allowing it to be pulled from the ground. Practice to experience the feeling of falling.
Key points Your body over-balances and falls forward under gravity. Your body moves forward with no muscular effort. Note: you can do this with a coach or on your own.

Drills for pulling your foot…
What to do Again, you lean onto your partner’s hand and feel your foot ‘un-weight’. As soon as this ‘un-weighting’ is felt, you pull your foot from the ground. Repeat again for the other leg. Your partner’s hand can stay on your chest or it can be removed each time.

Practice this drill until you can do it in a rhythmic manner. This will use the elastic properties of the muscle, and will ensure you get used to just using the hamstring muscle action, not your hip flexors. To increase your awareness of the hamstring pull, you can get your partner to hold your foot at your heel. This creates resistance for the foot on the pull upwards. Also, you can then place your hand on your hips flexors to see if they are being used effectively.
Key points In the Pose S-like position, your foot is pulled up towards your hip in a smooth vertical line.

Teach your body to lead you…
What to do The pony drill allows you to feel your body lead the movement, while teaching you to pull your foot from the ground. Basically, you go through your newly learned technique in slow motion. You’ll be able to clearly feel the body leading while forcing your feet to pull vertically from the ground.

You can also perform the Pose technique with the use of rubber bands. The use of rubber bands is a good way to see if you’re performing the correct leg action. (Bands are available from Proactive Health on 0870 848 4842, quoting TB220. Cost is P-22 a pair.)

Key points Practice the skill of destroying balance. If your body weight is on your heels, you can’t destruct balance. You have to come through to the ball of the foot to do so.

These drills show you how ineffective your current running technique – pushing off the ground with your foot – really is. It pushes your body upwards as well as forwards and requires significant muscular effort due to you working constantly against gravity.

Another negative point is that it your leg is driven forwards, your foot will land in front of the body and cause a breaking of your body’s forward momentum. Finally, if your foot is behind your body at toe-off, it requires significant effort to overcome inertia to drag the leg through. Whether your leg is in front or behind your body, it will affect your whole body’s ability to change from a balanced to unbalanced position without losing momentum.

Extra Tips
The best way to learn to run Pose is one step at a time. Begin by understanding the concepts of the model in your mind. Then look carefully at the photos in this feature or the Pose video (, and see how Pose runners run visually. Then begin to feel these movements in your body as you complete the drills.

How long will it take to perfect? This is basically how long is a piece of string. Some athletes have picked up the method in as little as 10mins, while others have taken years. The best method to help you learn is to always to focus on technique when you run and to practice drills each session. Only run as long as you can hold technique and use the bands to keep the feel of the movement. For example, take the ankle bands and hold them at your hip, and the other end around your feet, and pull up your foot with the bands to help you maintain leg cadence.


  • The running pose is the ability to allow your body to freefall under the influence of gravity, directed through the general centre of mass (GCM) of your body
  • In order to prevent your body falling forwards completely, you need to change support by pulling your foot from the ground vertically under the hip, using the hamstring muscles
  • The use of all forces involved in running – gravity, inertia, ground reaction and muscle elasticity – is aimed at helping gravity pull the body forward. The coordinated timing of these forces (the time each force is acting and when it’s not) produces a comprehensive running model that can enhance your performance

The use of this method allows coaches to teach running technique much easier and faster, because the principles and drills allow direct practical improvements. Use of this method allows you to run with less effort and tension, reducing injury risks, and improving results.

A CrossFit Endurance Athlete’s Testimonial ….

Posted in Uncategorized on November 19, 2010 by Crossfit Sioux Falls

Here is a great testimonial from a CrossFit Endurance Athlete that just participated in the New York City Marathon, Here is the power of CrossFit Endurance!!!


In 2009, I signed up to run my first marathon through Team in Training. I
squeezed their several months of training in around a pretty busy
schedule, regularly running the relaxed weekday 3-5 mile runs at a pace so slow
that I would not sweat, thus feeling less terrible about the fact that i didn’t
have to time to squeeze in a shower before my evening tutoring gigs. When I
completed the Walt Disney World Marathon in January, 2010, I felt accomplished
in that I had crossed something off my bucket list, but overall, I felt
insufficantly prepared. I had been running for months, slogging out several runs
of mileage in the high teens and low twenties in the weeks before the race, and
yet I felt my first burst of pain in my left knee at mile 8. My legs threatened
to give out  completely at mile 25, but I fought my way to the finish in 4 hours
and 43 minutes, my muscles desperate for a reprieve after months of pounding


Fast forward to June of 2010 when I processed my guarenteed entry to the
2010 New York City Marathon through the NYRR’s 9 +1 program. At this point, I
had been crossfitting for a year and a half and was uncertain how exactly to
combine the very real benefits of high intensity, short duration training with a
marathon training program that would leave me ready to tackle 26.2 hilly miles.
Enter Brian, Crossfit Endurance Extraordinaire.


Starting in July, I prioritized three running workouts a week of his
design. Brian would prescribe times for me to hit within the varied distances –
anything from 100m sprint intervals to a 13.1 mile time trial. I can honestly
say that I approached each workout with an all-or-nothing mentality, even if it
was at 5am before work during a crazy week. This training approach allowed me to
feel like I was consistently developing additional endurance capactiy, and yet I
avoided the aches, pains, and lingering training injuries all too common in
endurance sports.


In the final weeks before the race, I started to get nervous. While I
felt eager to tackle the course, part of me feared that I’d get to mile 15 and
be unable to go any further. With 13.1 miles being my longest training run,
mileage in the 20′s sounded doubly daunting. I had to face the fact that the
last time I had run more than a half marathon distance was back in January of
2010 when I navigated my way through those theme parks in Orlando.


Race day came, the way all race days do, with the added benefit of
lingering indian summer temperatures. After months of fighting to stay within
established time intervals, I decided last minute to ditch my Nike+ technology
and just enjoy the run. I shuffled my way up to peak course elevation in mile 1,
taking in the beauty of the city from the Verrazzano and letting the endorphins
pacify any residual nerves I was feeling.


I had some sense that my first 8 miles were run at a 9 min/mile pace,
which put me ahead of schedule, but not uncomfortably so. More importantly, I
didn’t feel even remotely depleted. I kept a fairly steady pace, crossing the
13.1 line within five minutes of my half marathon PR. It wasn’t until fifth
avenue that I felt like I needed to tap into the mental reserves I had built up
between marathon 1 and 2. The fortitude that comes with jerking half your body
weight above your head or hitting your best time on the 8th and final interval
of a sprinting WOD came in handy in the 20′s. The truth is, the final 10k is
inevitably tough, and while I slowed my pace, I never felt the need to stop and
my legs, while exhausted, were free of any troublesome twinges or gnawing


I crossed the finish line in 4 hours, 12 minutes, and 38 seconds. A full
half hour faster than last time. To say I owe this improvement entirely to
Brian’s training is in no way an overstatement. I would recommend him to anyone
attempting to run their first or their fiftieth marathon, because his balanced
perspective to endurance training is an invaluable resource in a sport where it
is not uncommon for people to train at distances longer than their races. While
I’m not yet certain when, or if, I will next attempt to conquer 26.2 miles in
one shot, it is satisfying to feel confident that I could train in a fashion
that fits into my liftestyle, sixty hour work weeks and all. Ultimately, this
experience has proved to me that it is not only possible, but entirely logical,
to train less and run faster to reach my endurance goals.

Eliminating Tightness in Your Lower Body…

Posted in Uncategorized on November 17, 2010 by Crossfit Sioux Falls

I hear a lot of athletes complain about tightness in their lower body.

Their knees, hamstrings, and calves feel tight and are causing them pain.

Here is a great video that will eliminate all that tightness from CrossFits Rock star mobility guy Kelly Starrett:

The exercises in this video can all be done at home, and if you take the time to do these daily you will notice a tremendous difference!!!

Happy Monday!

Posted in CF Endurance Philosophy on November 15, 2010 by Crossfit Sioux Falls

What is a Race you Want to Accomplish in the Next Year?

Posted in Uncategorized on November 12, 2010 by Crossfit Sioux Falls

Dear Lord what race should I run next?


With so many different types of events to register for and accomplish, where do we even begin?

Do you want to accomplish a 5k, 10K, 1/2 marathon, marathon, or even Ultra? If so how do you even begin to train for it?

What if you want to accomplish a Triatholon, mud run, or adventure race? How can I prepare for this physically and mentally?

Well here is how .. CrossFit Endurance!!

CrossFit Endurance helps prepare any endurance athlete for the race of their choice!

The programming will help you become stronger, faster, and mentally tough as well.

So CrossFitters in the next year what events do you plan on doing?

Let us know and we can put together a training program specific for your race.