A+ R A-

7/18/2011

Today we are going to implement a new style of warm-up. When you come in for the WOD you will notice another post on the whiteboard that looks like a WOD, but it is not. It will actually be a warm-up. For example today's warm-up will be:

Buy in: 200m run

-3 rounds-

5 push-ups

10 squat pauses

15 jumping jacks

10 PVC shoulder pass throughs

5 Leg swings (each leg)

Cash out: 200m run

The idea here is to get out of our normal warm-up habit and see if this style is better for all of us. As you can see we will implement movements in the warm-up, as usual, that will help prep your body for the actual WOD. We will also spend time, just like we do now, reviewing each movement that is contained in the WOD.

With all that being said please remember this is a warm-up not a workout! You'll want to start off by moving at 50%-60% and gradually work your way up to 75%-85%. We will brief each class with a little more info. on how this new system will work. If you have any questions please speak with Coach Ian today. Please note we will also, for the time being, not post the warm-up of the day on this site.


 

Do you know "The Essential 8"? Click pic for more info.


WOD

In teams of two:

-AMRAP in 8 min-

10 thrusters (155#/95#)

15 deadlifts

recover for 5 min

-AMRAP in 8 min-

400m run

30 static lunges

Score = Total reps completed by both partners


Partner #1 will start on the first AMRAP while Partner #2 starts on the second AMRAP. After the 5 min recovery the partners will switch. The score will be the combine total of both partners completed reps i.e. completing 1 round of the first AMRAP gives you a score of 25, completing 2 rounds of the first AMRAP gives you a score of 50,...

For the second AMRAP we will only score the static lunges i.e. completing 1 round of the second AMRAP gives you a score of 30, completing 2 rounds of the second AMRAP gives you a score of 60.....

Partial rounds will count towards your score too!

 

Join us on tomorrow at 6pm for the CFMG Nutrition & Lifestyle Course


What to expect at this course:

-Specific body composition measurements

-Paleo & Zone block recommendations

-Guidance on pre/post workout nutrition

-Help with goal setting and motivation


Deadlift Back Angles

Deadlift prep 1

Deadlift prep 2

 


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