3.09.2011




****UPDATE*****
Going forward for April, May, June, July... (as long as interest merits)
Each month I will run the intro session after the monthly open gym class(1st Thursday of each month), starting at 7pm. This class will be mandatory for the workshop series and we will cover the fundamental principles and background information that you will need to understand so that the drills/skills classes are effective. The following 3 weeks of the month on Wednesday evening will be skills and drills classes, you can attend 2 of the 3 classes that are offered - giving some flexibility on dates. When we do the sign up for the next month if Wednesday is not an ideal day for those interested, we can look at other options based on schedules.

For the March session, I will add a 4th class and we will follow the same idea as what is listed above, but on a compressed schedule. So the first class on 3/16 will be mandatory and will be covering the fundamentals. I will add a 4th class the week of the 28th - once we get commitment from the individuals that are interested I'll do my best to accommodate the day that works for most people.



Okay CrossFit KOP - It's time to listen up- The following is a note from Running Coach Pappas!

Spring is right around the corner so as the days get longer and the weather warms, many of you athletes are realizing it's about that time to get their run back on. The earlier the better is that time to get tuned up on your running form, so you can condition your legs and lungs to process more oxygen during the many more upcoming running workouts that will be programmed. In my mind, there IS NO better lung capacity/cardiovascular building workout then doing sprints and interval training runs- and as much as some people hate that, it's what your body systems need to better your body as a whole, and keep those systems optimally operating. Your form along with injury prevention should be important to you, and if your dedicated enough to make some changes, I can assure you it's worth it for the long and short run.

This workshop series helps you run with less injury and be more efficient in your stride.

The objective of the workshops is to teach you the proper techniques based on the most efficient method for energy transfer, and forward movement, and to eliminate injuries and maximize more of a natural potential.

Utilizing better posture which is what CrossFit is all about, and knowledge from my combined on the track experience and Crossfit Endurance Pose Running Certification this workshop will teach you the tools needed to run with proper form.

These techniques enable athletes of all levels to perform at their best and to reduce stress and impact on the body.

Main Points we will touch on,
Improve your running technique-

* Prevent "overuse" injuries
* Move with less effort
* Learn ideal running position – “Figure 4”
* Run with gravity, not against it

The 3 session package (cost $50) is what we are offering. This is 3 separate 1 hour sessions, including a workout that will boost endurance, instructional time in each class, and the additional form assessment.

Times/Dates:
3/16 6:30pm
3/21 7:30pm
3/24 6:30pm

*These times and dates could vary based on interest and athlete availability.

Who's in? Post to comments or contact Tim directly at tpnova1@gmail.com.

24 comments:

Denise said...

I am definitely interested in this workshop!

Mike S said...

I would like to participate, but from a scheduling standpoint, the 16th and 21st are "iffy" for me, and the 24th is not possible for me. I'll have to see how my schedule shakes out, and I'll keep an eye out for any changes to the workshop schedule.

Melanie said...

I would be interested but I am away for all of these dates. Let me know if you plan to do it again.

Paul F said...

I'm definitely interested. I can make 3/16 and 3/21, but can't make 3/24.

Jason Lyons said...

I did not authorize CF KoP to use my picture for this advertisement. Just saying...

Cline said...
This comment has been removed by the author.
Cline said...

Interested. Need to look at the dates for availability.

Question: Will the workshop focus on increasing endurance/speed for long-distance running or increasing speed/endurance for sprinting?

My original cult (Ultimate Frisbee) places a premium on the latter, but the former might be more popular.

Dom O said...

4:30 Class
Randy
Rob Ph:285/40
Jackie:135/38
Brian R:205/36
Gabe:205/35
Chuck:135/27"115#
Andrea:95/34
Laura: 125'4/ 29
Christena75/42"65#
Shoeless:235/43
Vinny:265/45
Plentus:295/42"155#
Kathleen:11545"80#

Kimberly Lane said...

I'm interested I.m working til 8 pm on 3/16 but the other two dates work. count me in. Kimberly

Tim P said...

Cline-
The focus here is to work on efficiency, for both distance and sprinting- but including why the style of running will make you work less while pounding any type of pavement be it 400m repeats, or a 5mile run. Learn how to run properly is key to injury prevention!!!

Dom O said...

5:30 Class
Sandy:100/ 35"65#
Deinse:125/ 35"85#
Vincent:235/42
Eric:215/37
Jeff Hi:185/43"115#
Mel:130 "3/ 40"85#
Flounder:115/36"95#
Sara B:165/48"95#
Jess S:120/33"75#
Christine E:85/75"45#

Dom O said...

6:30 Class
Danielle:85/33"55#
Jessica:115/32"75#
Lindsey:135/30

donkey said...

since i run like an ostrich having a kidney stone, i am definitely up for POSE. any of these dates are good for me.

KDitty said...

I am interested. All the dates work for me!

Tim P said...

ok, Here's what I have so far for the 3 sessions:
3/16 Donkey, Denise, Paul F, Kim(late), Ditty
3/21 Donkey, Denise, Paul F, Kim, Ditty
3/24 Donkey, Denise, Kim, Ditty

Mike S and Melanie are not good for the March dates. Would you be interesting in an April session?

Going forward for April, May, June, July... (as long as interest merits)
Each month I will run the intro session after the monthly open gym class(1st Thursday of each month), starting at 7pm. This class will be mandatory for the workshop series and we will cover the fundamental principles and background information that you will need to understand so that the drills/skills classes are effective. The following 3 weeks of the month on Wednesday evening will be skills and drills classes, you can attend 2 of the 3 classes that are offered - giving some flexibility on dates. When we do the sign up for the next month if Wednesday is not an ideal day for those interested, we can look at other options based on schedules.

For the March session, I will add a 4th class and we will follow the same idea as what is listed above, but on a compressed schedule. So the first class on 3/16 will be mandatory and will be covering the fundamentals. I will add a 4th class the week of the 28th - once we get commitment from the individuals that are interested I'll do my best to accommodate the day that works for most people (e.g., we'll pick a day that Paul is still in PA Mon, Tues, or Wed).

sharon said...

Tim I would like to participate, I'm not sure about the 24th. I may have a game.

Denise said...

Are the times still the same for all the classes?

Melanie said...

Tim- April should be good for me!

Kristin T. said...

Hi Tim - sign me up for all 3 classes in March....dates and times should all work! Thanks!

Mike S said...

Tim, if you still have room at that time, I'm going to try to attend the 1st mandatory session on March 16. If I cannot make it to the March 16 session, I'll shoot for April 7 (1st Thursday in April), assuming that there is enough member interest for you to hold a mandatory session on that date. Thanks for being flexible with scheduling!

Paul F said...

Thanks Tim, this is awesome. If there isn't enough interest for a fourth class the week of the 3/28, then maybe I can do my last session with the April group. I'm open to whatever.

Tim P said...

Yes, we can keep the times the same. With the light getting better real soon, we can take the classes outside while regularly scheduled WODS are going on. The first class though must be inside and on the whiteboards, so I want to keep them at open gym THursdays at 6pm

Anonymous said...

I'm interested in participating in the running class. Right now, all of the March dates work for me.

Howard

JB said...

I'm in for the April workshop...thanks!