Our very own Professor wrote this article for the CrossFit Journal. It has pretty graphs and everything! Be sure to give it a read! Happy Running! Shep Why a 10 k Wod - By Tony Leyland I had planned to follow on from my November CrossFit Journal article on spine mechanics for lifters by discussing injury potential due to repetitive loading. In the November article I talked about the dangers of exceeding the shear strength of the spine with poor lifting form. However, injuries often occur in fitness programs due to low-force cyclic loading rather than peak loading. Then, in October, something happened on CrossFit.com that provided the perfect context for my points. On October 16, 2007, the Workout of the Day (WOD) was “Run 10K.” The comments contained a few of the usual complaints from folks who dislike running, but nothing unusual for this WOD. Just three days later, on October 19, the WOD was “Run 10K”! The first five posts to Comments will give you an indication of the general response: 1. Huh? Really? 3,2,1,.... 2. Again? 3. Again...seriously? Is there a methodology to this? Is this a mistake? 4. You’d think it was April 1st. 5. Is it Groundhog Day? Many who posted comments were surprised, as the posts above indicate, and there were a few more complaints than usual, but this post from RoyG caught my interest. How does a 10k run fit in with the CrossFit philosophy? Quotes from the foundations pdf: “Well, at CrossFit we work exclusively with... shorter high intensity cardiovascular sessions.” “There is a near universal misconception that long distance athletes are fitter than their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit...” Isn’t 10K a bit too long? I would love to hear from someone regarding the methodology around the frequency of these different WODs. Is it just completely random, or what? I think this post asks some really good questions. So this month I will answer them to the best of my ability, which also leads right into my original thoughts on tissue loading. So why should you run 10K? Read the rest of the article here.