Loving Your Feet


“Sack the Village”

Clans of 4, 2 people working at a time:

Row 4k to the Island
Haul Your Weapons: Run 1 mile w/ Plate (45/25)
Sak the Village: 200 Slamballs
Carry your Loot: Run 1 mile with plate and KB (45,24/25,16)
Row 4k back to Denmark

*40min time cap*


“Wizard’s Sleeve”

With a partner, alternate AMRAPs:

6 Rounds for Reps:
6 RKBS (32/24)
12 Situps
24 Double Unders

Take a look down at your feet… you know that part of your body that spends 90% of of the day stuffed into a dark, cramped, cold, and damp space that prevents them from functioning at full capacity. They are your physical connection to mother earth. Neurologically, their proprioceptors are responsible for balance, agility, and all around nimbleness. And structurally, they are designed to absorb shock and keep the rest of your body aligned – ankles, knees, hips, back, shoulders, head. Throw off one part of the structural or proprioceptive capacity of the foot – and you’re very likely to have a problem upstream.

Take the picture for this post – of the heel bone, arches and achilles tendon. I took it from Dr. Nick’s Running Blog… No, it’s not the prettiest picture, nor is it one that you want to frame and put on your living room mantle, but it serves an important purpose – to show what can be done with gradual changes to minimalist shoes and barefoot running technique. The first (from 2012) shows a structurally unsound foot – one that was unable to properly support the body and was causing knee and back problems “upstream”. Dr. Nick had this person shift S-L-O-W-L-Y out of her orthotics and her motion-control ASICS running shoes to a minimalist shoe (zero drop) with no orthotics, and had her learn how to run with a “barefoot” gait (this takes very specific training and practice). And gradually, over the course of two years… amazing results (read the full story here).

Whether you’re currently experiencing pain in your feet, ankles, knees, hips, back or not, it’s worth taking a look at. Even if you’re not having pain now, if your feet and mechanics of your lower body are unsound (or you wear running (or other) shoes that don’t allow your feet to support you), unfortunately, it’s probably just a matter of time.

To learn more about barefoot running technique, have your gait analyzed, and learn how to change your running mechanics, ask your CFLA coach – it’s well worth your time and investment.

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