Tuesday 12/15/09

Warm-up:
1. DROM
2. CrossFit Warm-up (1-3 rounds depending on your fitness level)
- 10 overhead squats
- 10 AbMat sit-ups (butterfly position, unanchored)
- 10 back extensions/"supermans"
- 10 pull-ups
- 10 dips (rings or bench)

Why do we do this warm-up everyday? The CrossFit warm-up serves several purposes. First it takes you through the major hip/leg extension, trunk/hip flexion and extension, and pushing and pulling movements. Second, it allows you to "grease the groove" and work on form for these major movements. It also gives us as coaches a chance to watch your technique and make suggestions/corrections. And finally, it can actually help you to build strength and work capacity. Think about it...after 3 rounds you have completed 30 pull-ups, 30 dips, etc...which means doing 21 reps in a WOD should be that much easier. So make sure you are taking the time to do the warm-up everyday to reap these benefits.

WOD:
"Nancy"
5 rounds for time of:
Run 400 meters
15 overhead squats (95#/65#)

Scaling options (courtesy of CrossFit Brand-X):

Pack:

5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
(women 35-45#)

Puppies:

3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps

Buttercups:

3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps

Yaju perfecting his OHS

Ro toughs it out