Introducing: Assault Air Runner
Most of you probably have noticed the gigantic new piece of equipment hanging out in the corner of the Sweat Shop. That my friends, is our new Assault Air Runner. Not just your ordinary treadmill, the Air Runner is designed to improve running mechanics and offer an alternative to running outdoors in the crazy heat we are currently experiencing, rowing, biking, or skiing.
First of all, this puppy doesn’t even have a motor! The machine is designed to force the user to “pull” instead of just rebound off of the ground like typical treadmills you see now a days. By pulling the ground, we now engage the hamstrings and glutes which gives us the power to propel forward and continue to keep the momentum moving. The speed is completely up to you! Secondly, the curved designed helps to reinforce a more forefoot approach when landing. This isn’t to say that you should be running on just your tip-toes, that will just set you up for some major calf soreness or achilles problems down the road (no pun intended, DJ). Think about it as the front half of your foot striking the ground first, allowing you to continue to accelerate forward, and the heel will almost “kiss” the ground second. Just to give you guys a comparison, leading with a heel strike method serves as a braking method. We tend to use this method when walking down hills during a hike. Anyway in doing so, it forces us to slow down and then reaccelerate when running, which is very inefficient having to continue that pattern on long distance runs.
That’s my 10 cents on the Assault Runner, and to be honest, I’ve noticed a carry over towards running outdoors in just a few workouts! I encourage you guys to give it a try, so here’s a few workouts to get you going!
100 Cal on the Air Runner
*every 2:00 hop off and perform 5 burpees
1.5/1 Mile on the Air Runner
1:30 at 70% Heart Rate
1:00 at 75% Heart Rate
:30 at 80%+ Heart Rate
5 x 3:00 Max Distance
*rest 1:00 in between sets
12 x 200m Sprints
*:30 rest in between sets
- 4/22/19 Weekly WOD Review - April 21, 2019
- Weekly WOD Review 4/1/19 - March 31, 2019
- Weekly WOD Review 3/11/19 - March 10, 2019
- Weekly WOD Review 2/18/19 - February 18, 2019
- Be Great. Not Ordinary. - February 13, 2019
- 1/28/19 WOD Review - January 28, 2019
- CrossFit Open 2019 - January 23, 2019
- Single Leg Gains - January 16, 2019
- Weekly WOD Review 1/7/19 - January 6, 2019
- Weekly WOD Review 12/24/18 - December 24, 2018