Believe it or not, there are a lot of peeps who actually show up early for a class! When I am coaching, I have noticed lately that most people arrive to class anywhere from 5 to 30 plus minutes before class and just hang around and wait until LITERALLY we say "2 laps" or "Grab a jump rope". If you are early (or hanging out after), this is a great time to work on your weaknesses or do some extra warm-up.
Previously we discussed this topic in a post named, THE WARMUP BEFORE THE WARMUP, but I would like to expand on the topic (hence the title).
Lets break it down and make some simple (yet effective) suggestions. The Warmup Before the Warmup 2.0 (lets call it TWBTW) can be broken down into 3 main areas: Skill, Mobility and Strength.
Skill: Anyone ever hear of the 'Yuushgdh'? Don't worry it's okay to do it before class even if we actually do it again in class. If double under's are not happening in a WOD yet, I would start with the Yuushgdh everyday. I personally do the Yuushgdh everytime before I start my workout, and I'm pretty damn good at DU's;-)
Other skill work that would be very VERY beneficial to you:
-BURGENER WARMUP: Watch VIDEO HERE. Start with a PVC pipe. Graduate to a empty bar.
-Handstands, Handstand push up's, regular pushups.
-Pull ups, Toes to Bar/Knees to Elbows.
-Bascially anything that is difficult with Gymnastics is a great area to focus on. Check out the GWOD site for more info and resources.
Mobility: In my opinion this is the KING of TWBTW. Most everyone is tight, inflexible or unable to get in a proper functional position on command. All of us are capable of much much more performance if we can unlock all the tightest that we have. The key is consistent mobility practice.
Places to go for Mobility help:
-Kelly Starret has a website called: MOBILITYWOD.COM
Or even better...
-We have our very own Annie Mello teaching our YOGAFIT class every Sunday from 11:45a - 12:45p
Strength: This section deals with weightlifting. Getting stronger comes with consistent work over time. If you have come to the afternoon classes you may have noticed a few of our members lifting to the side. They have worked with the coaches on a specific program to help with their personal goals. This isn't for everyone. If you want to increase your strength outside of class, talk to one of the coaches and we will help design a program for you. Also, refer to the Wreckshop class every Saturday from Noon to 2p for additional help.
I know a lot of you are hungry for more results. Starting with TWBTW is a great way to maximize time and results.
A FEW UPCOMING EVENTS:
-CrossFit 818 will be CLOSED in observance of Independence Day on Wednesday, July 4th.
-CF 818 SUMMER COMBINE is this Saturday. You MUST sign up for a heat time. Don't just show up! It may (probably will) fill out.
-Yoga is this Sunday 11:45a - 12:45p
A. Max double unders in 2 minutes
B. AMRAP 20 Minutes:
30sec Handstand Hold
30 sec squat hold
30 sec L Sit
30 sec Bar Hang
Post by CMO.
Our first CrossFit 818 Combine was a great success! Those who participated now have a very good picture of where they are in various strength, skill, and metcon movements (we'll be posting/emailing the results this week). We plan on holding the Combine twice a year in order for you to gauge your level of fitness during an organized test. For those of you who were unable to attend this weekend, fear not: we will be holding a make-up Combine at 12:00pm on Saturday during the Wreck Shop. Normal Wreck Shop fees apply and you must reserve your spot with Chris, Armen, Annie, or me by Thursday close of business.
Keeping the theme of preparing for competition going, this week at CrossFit 818, we'll be doing each of the workouts from the 2012 OC Throwdown (you know, that huge event Coach Armen dominated). For those of you who do not have unlimited memberships, but are interested in doing all the workouts this week, speak to one of your coaches about a special drop-in rate for CF818 members this week only.
Let's see if anyone can beat Coach Armen!
2012 OC Throwdown WoD #1 "Zach"
Squat Clean & Jerk
*C&J weights begin at 225 and drop down each round by 20lbs.
Posted by Zareh.