Featured image from journal.crossfit.com
Hey gang,
So we all have our versions of warming up prior to wods – some people like to follow the general Crossfit Warm-up, some like to swing some kb’s and pvc, and others like to stroll around until the class starts 😉
That being said, the importance of the warm-up can’t be overstated. Even when there is a Buy-in that involves a warm-up sequence, going over other moves before the class starts can be beneficial.
Take a look at the video below from one of the original CrossFit firebreathers (and one of my CF heroes!) Greg Amundson… what do you think of it? Is it beneficial to switch things up or keep the movements the same when you come in to train?
[yframe url=’http://www.youtube.com/watch?v=EAIZfnQhEnE’]
Looking forward to seeing some hip shakes and knee circles in the Zone!
Keep fit and have fun,
Turts.
IMPORTANT NOTE – due to the fact that we want to get as many people outside and having a fun time, the 10am Saturday class will be substituted by the Track Day! If you would prefer to get a wod in at the Zone, pop on by for the 9am class, which will run as usual 🙂
Today’s Workout
Buy-in: Deadlift – 4 x 12
- after a couple of warm-up sets, try to hit the same weight through the 4 sets
- keep it smooth and steady, no drops, no slam-bounces!
- perfect form throughout
WOD:Â Half Mary
10 minute amrap of:
- 5 handstand pushups (kipping allowed)
- 10 pistol squats (total, not per leg)
- 15 pullups
Zone 4 – as above but 5 pullups per round if you are prone to ripping your hands
Zone 3 – scale hspu as needed, 3 – 6 – 9 rep scheme
Zone 2 – sub barbell press (scaled as needed) for hspu, assisted pistols and pullups
Zone 1 – scale as needed
Cash-Out: Group stretch – FTL
Interesting warm-up.. I like how he slowly works into the movement (especially with the pull-ups and GHD’s). The biggest issue I find with warm-up prior to class is that once the class starts, I usually cool down by the time the buy-in or WOD starts. It’s always a bit of a balance to ensure you stay warm during movement technique and class descriptions yet also paying attention to the coach. But when I am warm and feeling good, I seem to always have a good workout 🙂 Definitely a strong correlation.
Shannon is this how you run your Crossfit Kids classes? http://www.youtube.com/watch?v=fknyf9QodS0&feature=youtu.be
Felix: That video is AWESOME!!! Hahahahah!
That little girl is actually extremely spatially aware and has unusually good coordination when it comes to using half of her body at a time. That’s rare. I’m impressed!
Now where can I get my hands on one of those “barbells”?!? 😉
PS – Cam, Greg’s routine IS a great example of what a warmup can do for you in terms of getting you into that focused mindset and helping you properly limber up your joints. I posted about this same video awhile back, (https://crossfitzonex.com/warm-it-up) and it’s really good to watch it over and over, and learn to appreciate all the nuances of how to care for your body.
If anyone ever wants to see another version of a fierce dedication to pre-WOD body care, Scoots has this type of extended warm-up routine down pat!
Just read in today’s paper that it’s Fernwood Days or something on Sat (track day!) and Sun. Public events in the town square etc…Sat things get going at 0930 and it said parking will be limited. Just thought I’d mention it, so folks might want to leave early to find parking.
You can always park at George J on Saturday on Princess ave… your literally like 5 minutes from Vic High…
Parking in the school lot should be ok (left of the main entrance if I’m remembering correctly) or behind the school by the auto shop?
I think the autoshop lot is gated now, plus there’s a bunch of construction going on at the school at the moment. I pass by there everyday with the dog, but can’t recall whether or not machinery is in the lot on the weekends…