Yancy Camp Workout 557
The annual http://MudRunGuide.com
Best of OCR Awards voting is live on their website and I’m campaigning for your votes. I was nominated for Most Influential Person in OCR and Yancy Camp was nomimated for Best OCR Training Tool Or Device.
Yancy Camp roster athlete Rea Kolbl was nominated for “Moment Of The Year” and I think the nomination is well deserved. She would greatly appreciate your vote.
Roster athletes Allison Tai, Rea Kolbl, and Alex Walker were nominated for “Female Athlete Of The Year”
My full time client Jack Bauer & Yancy Camp client
Seth Buchwalter were nominated for OCR Writer Of The Year.
Yancy Camp Coach Richard Diaz’s Podcast Natural Running Network, & full time client Beni Gifford’s Podcast (teamed with Hunter McIntyre) were both nomimated for OCR Podcast Of The Year.
I apologize if I missed anyone. I have a feeling I did 🙁
Over the weekend Richard and Lori were in town for the Austin running clinic. There is always so much great information shared that helps people quickly clean up their running mechanics. We would love to get everyone we work with to the clinics, but we know that’s never going to happen. This morning I shot a quick video (non scripted and unedited) hitting a few key points that can help you make some positive changes to your running mechanics. With consistent focus, you can make quick change happen. As I say in the video, most runners overstride, which causes all the problems I mention in the video. It’s definitely not the only problem runners have but it one that when corrected is a huge positive stride in the right direction. Start practicing the simple ABCD drill in to your game and I’m confident you’ll enjoy the benefits. Make sure you watch the entire video and listen closely for the things you need to avoid as you work this in to your game. Moving forward, I want every single one of you to make this a part of your running warm-up and eventually that you’ll be running efficiently and eliminating the common injuries. Try and get to a clinic in 2019 so you can get the full round of training, but until then, enjoy the video and make it happen.
A small dose of reality from my good friend Jarod Cogswell’s book “Work Like An Athlete”
I’m a huge believer that exercise is medicine. When you forgo exercise, it can negatively impact your body, your mind, your decision making ability, and your performance.
Some life enhancement experts state that if you “transform your fitness, you will transform your business.” It also builds your individual willpower, which can drive one to consistently stay on task.
The Grind. You have heard of it. What is it anyway? It’s the phrase you use to describe monotony, particularly in your work. “Hey, how’s your job going?” “Oh, I’m just grinding away.” It’s become so cliche, boring, and uninspiring. What if you replied instead: “It’s going great! Our team is working on a cool project right now that will push our company to the next level. I’ve been given some responsibilities that may even lead to better things down the road if we reach out goal. I’m learning a ton and our team is having an awesome time working together! I’m truly digging it! Can you feel the difference?
Jarod is a great motivator. We feed off each other so much so that we’re launching a podcast together soon. Let’s be the change our family, neighborhood, community, work, state, country, planet needs. Much love – Yancy
Workout 557
Phase 1:
After watching the Running Mechanics video, I want you to log 5min of ABCD drill practice.
Phase 2:
Run x 3min at zone 3 aerobic effort (or slower if you’re Motor Skill Development pace doesn’t allow your old aerobic effort pace – see video for explanation)
Burpees x 1min at aerobic effort
Run x 3min (same as first run)
Sandbell or kettlebell side to side row x 1min at aerobic effort
Run x 3min (same)
Sandbell, dead ball, or heavy med ball snatch & release to pull up – continue repeating x 1min (aerobic)
Run x 3min (same)
Weighted step-ups x 1min (aerobic)
Run x 3min (same)
Forward bear crawl x 5yd/m to backward bear crawl x 5yd/m – continue repeating x 1min (aerobic)
This completes 1 round.
Continue repeating for a total of 2 rounds.
If you are a heel striker, I only want you doing the 1st round using the ABCD Motor Skill Development technique. Round 2 will be what your normal zone 3 aerobic effort would be.
Phase 3:
15% incline or tire drag x 15min at low end zone 3 aerobic effort.
