WOD, 7/27/10:

FIRST: Find your one rep max back squat (NOTICE:  If classes are larger, one portion of the class may perform the strength portion while the other performs the metcon outdoors).

NEXT:

“Grace”

30 clean and jerks for time (135/95)

“What’s With Our Warm-Ups?”

High knees, butt-kickers, lunges and walk-out push-ups: why is it that these show up so often in our warm-ups? Why is a warm-up so important? CrossFitters pride themselves with the face that “Our warm-up is your workout.” CrossFit Watertown is no different. Warm-ups are often long and intense, but make no mistake, everything that you are put through during warm-up serves a very specific purpose.

So what determines the warm-up each day?

The WOD. Depending on what movements we are about to perform, it is essential to “wake up” and stimulate and stretch the muscles that we are about to engage. When you see “Deadlifts” on the whiteboard, you can be pretty sure that the warm-up will include exercises or stretches that will activate your hamstrings. If it’s Overhead Squats, you will probably be doing some activity to get your core engaged and stretches to open up your hips.

So, what’s with all the buttkickers and walk-out push-ups? They are all forms of “dynamic” exercises — which use momentum and active muscular effort to stretch parts of your body. They are different from the “static” exercises that most of us grew up with. You know, the ones where you hold a position for 30 seconds, repeating three times on each side. Current research shows that static stretching done prior to activity does not decrease incidence of injury and can even be detrimental to performance — whereas dynamic stretching has been shown to increase core and muscle temperature, stimulate the nervous system, elongate muscles, and decrease chances of injury. So, instead of sitting our butts on the ground and reaching for our toes to stretch our hamstrings prior to working out, we do walk-out push-ups or inchworms.

Does this mean we should stop all static stretching? NO! Static stretching is still one of the best ways to improve our flexibility. We just need to be aware that it is best done AFTER a WOD. A great WOD starts the minute you walk though the door. You may not realize it but a good warm-up is essential to a successful and injury-free workout. If you want to get that PR today, make sure you spend some time on your warm-up.  ~Melissa Reed

Peter B, Lou, and Ethan digging in to the wallballs during "Kelly" today.

Lindsay and Maria gettin' at the box jumps

Never make an excuse not to workout! Meg had major surgery on her Achilles last week, and she couldn't wait to get back in the gym!

The July On-Ramp class began tonight. We have a bunch of future fire-breathers...watch-out!

WOD, 7/26/10:

“Kelly”

5 rounds for time of:

400  M Run

30 Box Jumps (24″)

30 Wall Balls (20/14)

I talk to you repeatedly of the importance of remaining positive in all areas of your life.  Negative energy/stress can greatly affect your workouts for the worse.  We all have a different technique to stay positive.  I like 4-year-old Jessica’s tactic.  Make your affirmation today:

Chris' flexibility has gotten remarkably better. If you struggle in this area, be patient.

Allie is lookin' GOOD!

WOD, 7/25/10:

“Cindy”

AMRAP 20 minutes:

5 pull-ups

10 push-ups

15 air squats

At the Games, I received a book in which to track all of my CrossFit WODs.  While recording all of my older times into it, I came to the realization that we do not perform the “Girls” or the “Hero” WODs regularly enough.  Therefore, throughout the next few weeks, we will be performing many of these WODs. 

GET READY…..