Welcome to Crossfit Hardbodies

Dr. Nicholas Biography Seminar Sep. 4, 2010

A two-time Olympic Coach, author, educator and a sport scientist with over 30 years of experience and hands on work with athletes of all levels and non-athletes, Dr.Romanov specializes in:

• sport biomechanics
• kinesiology
• sport training theory and physical education
• training program development from elite to amateur athletes
• exercise physiology
• injury diagnosis, prevention and exercise rehabilitation.

PROFESSIONAL AFFILIATIONS AND ACTIVITIES 
Germany
2000-2009 Member of European College of Sports Science, headquarters in Cologne, Germany.
USA
1997-2009 Member of American College of Sports Medicine, headquarters in Indianapolis, Indiana.
USA
1997-2009 Member of USA Track-and Field Association, headquarters in Kissimmee, Florida.
USA
1997-2004 Vice-President and competitor of Florida Athletic Club, headquarters in Delray Beach, Florida.
USA
1997-2000 Member of Board of Directors of Miami Runners Club, headquarters in Miami, Florida.

EDUCATION 
Russia
1989-1991  Philosophy Doctor of Physical Education from the Russian State Academy of Physical Culture, Sports and Tourism (former State Central Institute of Physical Culture), Moscow, Russia.
Russia
1979-1981 Master of Science in Physical Education from the Russian Scientific Research Institute of Physical Culture, Moscow, Russia
Russia
1970-1974 Bachelor of Science in Physical Education from the Chuvash State Pedagogical Academy, Cheboksary, Russia
 
 

Nicholas Romanov -Winner of the Championship of the Chuvash Republic. High Jump. 1969 BIOGRAPHY Dr. Nicholas S. Romanov was born May 25, 1951 in Novokuznetsk, Siberia, Russia to a single mother Raisa Ivanovna Romanova. Several years later the family moved to Petropavlovsk-Kamchatski, Kamchatka Region and when Nicholas was 8, they settled in Kanash, Chuvash Republic. At the age of 23, Romanov graduated with honors from the faculty of Physical Education of Chuvash State Pedagogical University in Cheboksary and after spending one year in the Soviet Army service (1974-75), he continued his professional career at Chuvash Pedagogical University as a teacher of Track and Field and as a coach for the University track and field team. In 1979, he started his post graduate studies at the Central Scientific Research Institute of Physical Culture in Moscow in the laboratory of the renowned Soviet Union sport scientist and coach, Professor, Vladimir Mikhailovich Diachkov. After receiving his Ph.D. in Physical Education from Russian Academy of Physical Culture and Sports in Moscow, Dr. Romanov advanced to become the Head of the Department of Sport Disciplines, Head Track and Field Coach, and senior lecturer of Sport Biomechanics, Theory and Practice of Physical Education and Sport Training, Theory and Practice of Track and Field. Nicholas Romanov in the Soviet Army Service, circa 1974 (3rd from left) In the mid-70s, long before coming to the United States, Romanov developed and successfully implemented with his athletes, the Pose Method®, which enhances efficiency and performance in running, jumping and throwing (track and field), as well as in swimming, cycling, gymnastics, speed skating, cross-country skiing and many other athletic events. In the 1990′s, America opened its doors to him, and with requisite initial skepticism, saw the simplicity and ingenuity of the Russian scientist’s idea. Gravity and its effects on all objects were discovered long ago, however, nobody ever applied it to running. No one spoke about the physics and mechanics of running movement in those terms. Dr. Romanov successfully showed the dependency of efficiency and performance on correct technique, which uses gravity, and a new era in running began. N.Romanov conducting his first scientific reasearch, “Latent reaction of athletes to light, sound and other factors”, at the Chuvash Pedagogical Institute. Circa 1971-72 In 1997 Dr. Romanov released his first educational video “The Pose Method® of Running”, and in 2002 he published his first book “The Pose Method® of Running”, which both became the first of this kind in the running field and international bestsellers. Dr.Romanov single-handedly changed the lives of many athletes around the world and brought about the most dramatic changes to the sport of running, forever changing the way running is looked upon. Currently Dr. Romanov conducts clinics and seminars all over the world in association with sports clubs, national governing bodies, and universities. Dr.Romanov and GB Team Athens 2004 Dr. Romanov has worked with numerous elite athletes in various sports and the members of National Teams from 4 countries: United States, Great Britain, Russia and Mexico, taking the British Triathlon National Team to 2000 Olympics in Sydney and 2004 Olympics in Athens. He also served as a member of the USA Triathlon Coaching Committee from 1996 to 2002. ***

Nicholas, thank you so much for introducing me to your revolutionary ideas. It takes great courage to go against the grain of conventional wisdom and to challenge the experts. Professor Tim Noakes, Author of Lore of Running , Cape Town University I met Dr. Romanov in 1996 at the Olympic Training Center in Colorado Springs, where he presented a workshop on the biomechanics of running. I was quite impressed by the logical simplicity of his concepts. I have since incorporated his teaching methods into the refinement of my clients’ skills – and with excellent results. (I coach elite endurance athletes.) I have also relied on him for the development of a chapter on running skills in a book I’m currently writing (The Triathlete’s Training Bible). His technique concepts are on the cutting edge of biomechanics and have the potential to dramatically change how running is taught. Joe Friel, M.S. author of The Triathlete’s Training Bible Former Chairman of USAT National Coaching Committee Dr. Romanov’s “Pose Method® of Running” was exactly what my athletes needed to improve their performance. His presentation of this technique and strength conditioning exercises are unique. I found out that his training not only prepared athletes but also prevented them from injury and prolonged their participation in the sport, something that is very much desired by the Olympic Committee. Dr.Romanov’s knowledge of athletic training and unique methods of applying and teaching biomechanical relationships of movement enhanced the ability of United States top Olympic hopefuls in the sport of Modern Pentathlon to further pursue their quest for placement to the US Olympic Team. Jan Olesinski, 1981 Pentathlon World Champion, Director of Olympic Development Clinics For Modern Pentathlon I’ve had a foot injury and I was supposed to get surgery. When I met Nicholas he said don’t have surgery. He saved my foot and probably my career. I’ve had no problems since. Lisa Miller, the former world junior 4x400m champion It is so much fun to finally be running with knowledge instead of doubt. Thank you Nicholas for dedicating your life to finding answers us runners have all been searching for. Debbie Savage, 2003 800m Australian National Bronze Medalist Without Dr Romanov and the Pose Method®, I wouldn’t even be able to run; much less be on the US National Team. David L. Kyle, Associate Director, Health & Physical Education The University of Alabama in Huntsville 2004 USA National Champion (PC Category)

Friday Sept. 3, 2010

25-15-25-15-25-15

Wall Balls

Dubs

Air Squats

Box Jumps

On-Rampers (o to 3 mos)

25-10-15-20-25

Mountain Climbers (per leg)

DB Squats

Dips

Push-Ups

ATTENTION ATTENTION!!

We will be closed Saturday due to the Dr. Nicholas Romanov Seminar.  If anyone would still like to attend plz let us know.  Also, Sept, 24th we will be doing a fundraiser at Vero Beach CrossFit.  The wod is Fight Gone Bad.  We are allowed to take 5 members.  If any of you would like to participate plz see me for details.  And lastly, we will be doing testing of all our athletes, new and old, starting Sept. 14th.  The testing will be three days.  They will not be three days in a row.  Will give details as the date nears.  This will be done every twelve weeks in order for you to see how you rank amongst others and also to rank yourself and see improvement.

Thu. Sep 2, 2010

Run 5k

Wed. Sept. 1st, 2010

Tuesday August 31st, 2010

I’ll be home Wednesday!!!!  but you won’t c me til Thursday!

Mile Run

7 Rounds

10 Power Cleans 65/95

10 Power Snatch 65/95

10 Renegade Rows  20/30

Mile Run

*Renegade Row=stay seated on the

ground and Row w your DB’s  just

as you would if on a rower.

On-Rampers (o to 3 mos)

3 Rounds

600 m Run

20 OH Lunges (in place) 10/25

30 Push-Ups

Farmer’s Run w KB 16/24 (to blue and back)

Monday August 30th, 2010

21-18-15-12-9-6-3

SDLHP 75/55

Push Press 75/55

On-Rampers (o to 3 mos)

21-18-15-12-9-6-3

SDLHP KB HEAVY

Pull-Ups (any way you can)

Saturday August 28th, 2010

Find your Max OH Squat for 2

2-2-2-2

Then:

Fight Gone Bad

3 Rounds for time

Wall Balls

SDLHP 55/75

Box Jumps

Push Press 55/75

Row (for calories)

one minute of work at each station followed by

one minute of rest.  Count reps for score.

Freaky Friday August 27th, 2010

OK guys we are  more than halfway thru you all missing me!  I can see the love thru the computer! lol

400 m walking lunge

you will do numbers of ten: Front, Reverse, Lateral (5 and 5), Skip, Bunny Hop, Repeat

Then:

5 Rounds for time:

25 GHD Sit-Ups

25 Back Extensions

Oh yeah baby!

On-Rampers (o to 3 mos)

200 m walking lunge

500 m row

10 shuttle runs (25 yds) there and back 10x

100 Push-Ups

50 Push-Press 20/35 (try to do 25 before breaking for 1st break,

then try to only break 2 more times)

Thursday August 26th, 2010

WE WILL NOT BE HAVING ANY CLASSES AT 9 am, 10 am, OR 11 am  TODAY.

We will still be having the 6 am, 5 pm, 6 pm, and 7 pm.

For time:
21 Pull-ups
21 Slappy Push-ups
18 Pull-ups
18 Slappy Push-ups
15 Pull-ups
15 Slappy Push-ups
12 Pull-ups
12 Slappy Push-ups
9 Pull-ups
9 Slappy Push-ups
6 Pull-ups
6 Slappy Push-ups
3 Pull-ups
3 Slappy Push-ups 
pull-ups are “strict” or non-kipping

On-Rampers (o to 3 mos)

3 Rounds

Jumprope 250

20 GHD Sit-Ups

25 Back Extensions

20 Lateral box jumps (each time you jump on the box it’s a rep)

Walking Lunges 50

Thu. 26, 2010

WE’LL BE CLOSED FOR THE 9am – 10am AND 11am

Wednesday August 25th, 2010

ALL OF YOU HAVE BURPEES!  20 EACH before you start!  Bcuz you all read the website and nobody mentioned that yesterday had 15 rope climbs, not 3!  So instead of making you repeat the WOD it will just be a slap on the wrist.   Funny how nobody mentioned to Ed.

Diane

21-15-9

Deadlift    185/225

HSPU

Then:

1000 m Row

400 m run

On-Rampers (o to 3 mos)

20 min AMRAP

5 Tire Flips

10 HSPU

15 KB Swings

Tuesday August 24th, 2010

3 Rounds

15 ft. Rope Climb 5 Ascents (or 5x)

21 Ring Dips

50 Squats

On-Rampers (o to 3 mos)

25-20-15-10

Burpees

High Jumps

Push-Press 20/35

Have Fun Guys!  Miss everybody!  Trying to get my groove on at Rocklin CrossFit!  Of course I am the oldest one there, they cater to the youth.

Monday, Aug. 23, 2010

5 rounds

15 D/L 95/135

15 Burpees

15 PP 95/135

On Rampers

5 rounds

10 Ring Pull ups

15 Ghd Sit up

 15 Box jumps 16/24

Saturday August 21st, 2010

Warm-Up

4 Rounds

4 Reps on the call of the Coach

Burpee

High Jump

Then:

Wall Ball Series 15 total

Wall Ball Squat Wall Ball (between each Wall Ball Squat before you recieve it)

WOD:

3 Rounds

400 m run

15 SDLHP 65/95

30 Dubs

15 Thruster 65/95

20 Box Jumps

Miss you guys!  Hope you are all having fun

Monday May 18th, 2010

20 min AMRAP

5 Hang Cleans  65/95

5 Hang Squat Cleans

5 Split Jerk

On-Ramp

20 min AMRAP

5 Wall Balls

5 HSPU

5 KB Swings

Wednesday August 18th, 2010

Ok Guys, I am leaving today at 12:00!  Due to travel time. WE WILL NOT BE HAVING AN 11:00 AM TODAY ONLY!!!!!!

Thank you again for your understanding.  See you in September……….Can’t wait for Romanov!

GOOD-BYE FORTUNE WOD!

20 min AMRAP

Power Snatch to an      75/125

OH Squat to a

Hang Snatch to a

Burpee (that’s gotta be an awesome wod)

On-Rampers (o to 3 mos)

20 min AMRAP

10 Pull-Ups (any way you can do them)

15 Push-Ups (chest hit the deck)

20 Squats (that’s gotta be fun too)

Miss you guys already!