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.
We are your coaches. We don't know everything, but we do know a lot. Are you dealing with pain? Soreness? Difficulty with certain movements? Tell us. We can help you. Having trouble motivating yourself? Losing steam through your workouts? Tell us. We can help you. Not showing up for class? Making excuses? Don't worry about telling us, we'll figure that out…and we'll help you.
We are your coaches and while we don't know everything, we can definitely help out with whatever you're dealing with either by actually giving you solutions or pointing you in the right direction for solutions. The key here is that you've gotta be honest with us. Be open. Tell us when these things are happening to you, and tell us immediately so we can help you as soon as possible!
If you tweak your back during a workout, tell us and we'll give you direction on how to best deal with it. If you don't tell us, you'll be left dealing with your injury on your own, something you don't have to do. Honestly, open and honest communication if your best bet to success with us here at CrossFit 818! We want to help as much as we can, but even though we're really awesome coaches, we still can't read your mind!
1RM Back Squat
AMRAP 10 minutes of:
1 Kettlebell Swing (24kg/16kg)
(start at 1 and 1, 2 and 2, 3 and 3, and so on)
Posted by Armen.