Warming up right
We believe in the importance of proper warmups here at CFSV. Â We make sure to spend a portion of each class focused on joint prep, getting the cardiovascular system ready, working out any kinks we have and just waking the body up as a whole. Â Often times, we allot some “free time” to get set up for a WOD, giving you the opportunity to play around with weights and scales. Â All too often, however, I’ll see athletes grab their weight, move it once or twice and call it good. Â This is not enough to prepare you for the intensity we’re so often chasing.
Today’s WOD is one of the longer open workouts. Â We’ll be spending the beginning of class not only warming up like we normally do, but then getting into movement specific warm up. Â You will do all of the movements plenty of times before the WOD actually starts. Â While one might look at this as wearing ourselves out before the real work starts, it’s very necessary to properly prepare the body to not only be able to move the weights and our body the way we want, but to do so in a way that’s safely intense.
If you come in today, note how all this prep work affects the WOD and take it to heart the next time you get yourself ready for a workout.
WOD:
Open 11.5
AMRAP 20
5 Power Cleans (145/100)
10 TTB
15 Wallball (20/14)
WOD: 6+19 (199 reps) Rx – and my first rips!
WOD: 9+15rx (@105# – metal plates are annoying). I may have paced this one too much – my last few rounds were my fastest.
Nice work, 7:30 class. Way to kick ass. 🙂
WOD: 10 rounds @ 85 lbs, scaled TTB, 10 lb WB, and one torn callus (in solidarity with Callie per above)
I will say that something magical happened while warming up for TTB, while I was paying absolutely no attention to form, while I had no intention of doing a real TTB, SOMEHOW, my right foot DEFINITELY touched the bar. And then this was never to be replicated again.
5+1 Rx
Ohmyjesus it’s been too long.