HAPPY BIRTHDAY BOBBI!!
HAPPY BIRTHDAY CATHERINE!!
Thursday class times: 530a, Noon, 430pm, 530p, 630p
A: 15 Min to establish a 2RM Hang Snatch
B: 15 Min to establish a 2RM Hang Clean
C: For time:
30 Backsquats @ BW
So in case you haven't noticed, it suddenly became winter in Sonoma County. With the cold weather here for a bit, we wanted to remind you of a few things to consider.
First, allow yourself extra time to get to the gym. De-icing and warming up your car, especially in the morning takes extra time. As does your travel time to and from the gym due to icy conditions on the roads and crazy Sonoma County drivers. Please give yourself plenty of time so you're not rushing and/or late to classes.
Secondly, with the cold weather here, we need to make sure we are warming up properly. Our coaches design the warm-ups themselves, and with specific movements and motions in mind. If you show up late or don't do the full warm-up you may be not warm going to the strength/skill/WOD.
In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this approach to warming up is largely a waste
of time in that it will not improve flexibility, does not involve the whole body or major functional movements,
misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for rigorous athletic training. We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.
Look at a CrossFit warm-up and compare the advantages that it has over riding a stationary bike for fifteen minutes. The CrossFit warm-up satisfies our needs whereas the traditional warm-up only leaves us with an elevated body temperature and heart rate. The essential features of our warm-up are that they include a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements. The combinations are limitless and might include more challenging movements like good mornings, hollow rocks, rope climb, or handstand push-ups. Usually back extensions, sit-ups, pull-ups, and dips will suffice. The movements used will largely depend on your athletic development, but over time the more challenging movements can be included without being a whole workout.
If you feel you aren't warmed-up all the way, let your coach know! Feel free to do extra movements/warm-up if you know you are specifically prone to needing extra stretching in an area.