Blog Post

Monday 2-13-12

Check out the "To Come" tab for details

Weather may be too bad to WOD in the morning. Look for post in the a.m. if WOD is called off or postponed.

20 Mins: Warm- Up and Deadlift Strength week 3

Warm Up: 1 Round CrossFit Warm- Up

This warm up allows your body to increase the temp of the body but also prep the muscles to be worked.  Do a “top to bottom” stretch then follow up with 10-15 reps of each movement:  Push-ups, Pull-ups, Air Squats, Shoulder Press, Over Head Squats, Sit-ups or GHD Sit-ups, and Back Extensions.  On shoulder press and OHS use 45 lbs if your a male and 25 lbs if your a female.  IT is meant to help warm-up the muscles not strain them.

Once you have gone through all the moves, then you have completed 1 round.  The number of rounds recommended will be specified.

You should be breathing a bit heavier and feel your heart rate up.  This is why they say that our warm-up is your work out:)

5 Mins: WOD Overview and set up.

3 Rounds for Time:

10 Deadlifts, 75% 

50 Double-Unders

Post time to comments

This is an actual photo of a lady that made a significant change in her life following CrossFit as RX’d. I am looking for a handful of people (men and women) willing to follow a detailed plan over the next few months for something big we are about to do. If you want to make this kind of change and YOU ARE WILLING TO FOLLOW THE RX talk to me in private.