Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

1 mile Run easy pace

Rest 5 minutes, then complete as many rounds as possible in 12 minutes of Bear Complex (115 lb./75 lb.)

Post mile time and Bear reps to comments.


Running and shin splints

Last week, several of you asked about mobility for shin splints….here’s the thing about shin splints and running – more often than not, when we log a lot of miles, we don’t warm up properly, and most of us “warm up” for running by just going out and running. Makes total sense right?

Think about it like this: if you were given a WOD to do heavy back squats, you wouldn’t load 250lb. – 300 lb. on the bar and just go for it, right? No way. You know that’s a recipe for disaster. Instead, you take time to warm up with a barbell, add a little weight, warm up some more, and gradually work your way up to a heavy working set.

We should all approach running the same exact way. If you are a heel striker, and if your feet/ankles are not warmed up properly, your feet are not ready to carry the load. Shin splints many times are a result of bad mechanics, the result of a heel strike with force – the magnitude of the load (the heel strike) is the problem.

Suppose you run repeat 400s and it takes 350 steps to complete one 400m run. If you heel strike, that’s 350 times of force you have impacted on your body, repeated over and over and over. And, if you didn’t take the time to properly warm up, the impacts are even greater.

So, how do you fix shin splints? First, warm up properly when running (both long and short distances).

Next, if you are a heel striker or suffer from shin splints, take time to dial in your running mechanics. There are several free videos on the CrossFit Journal that will help you identify areas of weakness and how to fix them.

Lastly, if you have shin splints now, know it will take 3-13 days for the inflammation to go down. Allow your body the time it needs to heal, work on mobility and drills, and then go back and attack your runs.

Post thoughts to comments.

Wednesday WOD, August 28, 2013

11 thoughts on “Wednesday WOD, August 28, 2013

  • August 28, 2013 at 8:15 am

    Black Ops see LeanFit

  • August 28, 2013 at 8:15 am

    PR. Mike run 7:40

    31 @ 65lbs

    Way to go LYNN !

  • August 28, 2013 at 8:23 am

    Slow mile & 33 reps
    I love the bear complex!

  • August 28, 2013 at 10:06 am

    Slow mile run (though not necessarily for me) at 8:14

    26 reps @ 115#

    This was an interesting mental challenge

  • August 28, 2013 at 12:19 pm

    Running not my fav. 9ish
    33 reps @ 65#

  • August 28, 2013 at 12:43 pm

    1 mile run @ 8:30
    27 @ 65#

  • August 28, 2013 at 1:27 pm

    Oops mile not mike run jeez I can’t see on this iPhone. Lol

  • August 28, 2013 at 2:35 pm

    Run – 7:42
    WOD – 26 Reps

  • August 28, 2013 at 4:14 pm

    I want a redo. 8:44/. 18 @105

  • August 28, 2013 at 7:41 pm

    29 reps at 95#

  • August 29, 2013 at 8:00 am

    I rowed a mile rather than run….did it in about 7 min or so.

    Then 25 reps @ 135#

Comments are closed.