WOD, 10/31/09:

Skill Work:

“The Burgener Warm Up”

W.O.D
3 rounds for time of 
10 Hang Power Snatches (95/65)
30 Burpee Box Jumps, 24 inches
*we must get our whole foot on the box and have full extension up top, or on the jump down
*H.P.S must be completed with the bar locked out overhead
*goal is to finish in under 15 minutes, fire breathers shoot for sub 12 minutes (find your intensity)

Dead bugs, scorpions, bear crawls, dive-bombers, cobra…sound scary, huh?  To some of you, they are scary.  Those some of you are probably the “inflexible” of the bunch.  These are just a few of the dynamic stretches we do before our WODs at SCF. Remember, CrossFit’s goal is to improve all modalities of fitness, flexibility being one of these.  I often mention the purpose of these stretches because I am aware of the fact that many of you would rather jump right into throwing the weights around and hanging from the pull-up bar.  Rather than explain it again myself, I will allow my good friend Jason Leydon from CFM to do it for me: 

How important is stretching and what are we doing about this from this day going forward?  We are going to focus on the dynamic movements, which will increase our range of motion and decrease our risk of injury.  These movements are so important to our fitness and safety [...]  The top athletes around (any sport) take their warm-up as serious as their sport.  Do you?    The idea [of a warm-up] is not to toast you out and leave you looking for breathing room, instead we want to warm-up the body, loosen up the agonist and antagonist muscles and raise that blood temperature.  We are going to focus on these dynamic movements and get the body fully ready to perform and recover….

ahhhhhh..Dead bugs...

Dynamic 90s

Not quite sure what this is, but I know it's dynamic!

Lined up and ready to stretch!

That's right, even McWalters can do a little "heaven and earth."

And no one's got as sexy a "cobra" as Jacob.