Classic Wednesday

Track Night tonight at 6:30, be there!

2 Rounds for Quality:

“Classic CrossFit Warmup”

Sampson Stretch 15 seconds each leg

15 Overhead Squats

15 GHD Situps

15 Hip Extensions

15 Pullups

15 Pushups or Dips

Rest as needed, then perform

Complete as many rounds in 30 minutes as you can of:

Run 400 meters

10 L-Pull-ups

15 Back Extension with 25 pound plate

20 Sit-ups with 25 pound plate

NEWtrition Notes:

-Please use your Real Name (or name that everyone knows you as) in the PCF Forum.

-The question of the Post Wod shake.  The Paleo diet advocates eating whole natural foods, so if you want to eat strict Paleo, the Post Wod shake will have to go.  You can still get some post workout energy through whole foods!  For those that are zoning, you have to zone the Post Wod as well!  However you have to get it done, maybe mix it with coconut milk for fat and have a yam for carbs, but if you want to say you are zoning, then you have to weigh, measure and balance all your meals!

-The 2 minute handstand accumulation- I was informed that I was using a very imprecise measuring device (my brain) to count seconds for people doing the handstand holds.  A much more precise way of measuring is for one person to use a stopwatch and watch the athlete attempting handstands.  Every time the athletes’ feet leave the ground, the timer starts the clock, when the feet touch again, the timer stops the clock.  This will give a precise time for how long the athlete was on their hands, down to the tenth of a second!  For those that have performed this with the brain counter, I would recommend redoing, sorry!

-For the gymnastic movements, ask the instructor about standards.  The main thing to remember is that whatever you use as your standards now, you will reuse at the end of the 8 weeks.  Be sure to take note of what band you use on pullups, pushups, etc.


We program the Classic CrossFit Warm up at least once a week.  The movements represented in this series are fundamental and develop the prerequisite strength required to perform more advanced CrossFit movements.  While performing the Classic, focus on perfect form, take your time and most of all, don’t let your ego get in the way!

This warmup is where CrossFit gets the term, “Our warmup is your workout.

”  If you do 3 rounds of 10 reps or 2 rounds of 15, you will be doing 30 reps of each exercise!

  This series is tiring, so don’t sacrifice your form or effort because you are concerned about getting too tired for the wod or that you can’t do it.  This is prerequisite strength, so if you can’t do something in this warmup, you need to make it a priority!  For the pullups, you should always be working strict pullup strength, but you can change hand position, go wide, narrow, chinup grip, etc.  Truly master these movements and you will become a better CrossFitter.


Captain Dazzle

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