Running Is A Skill

Quote of the Day: “Excellence is not a singular act, but a habit.  You are what you repeatedly do.” -Shaquille O’Neal

Why is running seem so hard? Why does it feel like I am always gased or broken down after a run?  It could be as simple as using more energy than we need to and incorporating all the wrong muscles.  Running is not natural but yet so many people treat it as such.  Running is right up there with football for having the most injuries in its sport.  Some people feel they run to train but, you actually need to train to run.  The bottom line is running is a skill and skills need to be studied and practiced in order to improve, yet more importantly to prevent injury.  Below is a link to a video from  Brian Mackenzie who is an amazing athlete and coach for CrossFit Endurance.  

I know this WILL help you guys! So Please take a look!!  Hope you all had a great weekend and are ready to hit the WODs hard this week.   

Running as a Skill

Click on the link below to watch or go to scroll towards the bottom right side of the Home page for helpful videos!!


OH Squats 5,5,3,2,1,1,1,

Rest 10 min

100 DU’s
10 C2B Pullups
50 DU’s
20 C2B
25 DU’s
30 C2B


3 x 5
Back Squats

Runner WOD’s

2 x 1 min ON, 3 min OFF; 1 min ON, 3 min OFF; 1 min ON, 3 min OFF
Cover the same distance for each minute

20 min time trial
Travel as far as possible in the allotted time

1000m, 2 min recovery, 800m


  1. Cristal said:

    These videos are amazing! This totally makes sense! I have already benefited! Sure it was a light jog, but I had NO pain!
    Watch out you guys… I may be the Tortoise now… but I shall soon be the Hare!! 🙂

    Thank you for posting this! Love my XFA family!

  2. Monique said:

    Cris, you seem to go at a pretty good clip already. 🙂 I just did the 1000/2 min rest/800 while totally concentrating on landing on the ball of my foot and pulling vs raching. It’s going to take some work to make it a habit. Good videos, I think I’ll become a member so I can see the extended versions.

  3. Lu said:

    Been wanting to run a seminar for you guys but time keeps getting away from me.

  4. Cristal said:

    I would love that Lulee!! Austin explained it to me and it Really helped! A seminar would be awesome!

  5. Laura said:

    1000 @ 4:50 and 800 @ 3:20. That was a nice run! Totally spaced watching the vids first though. I will concentrate on that for the next.

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