2 weeks until world domination!

Friday, April 27, 2012

First ever Dance WOD this Sunday!!

Jog 400 Meters
10 Wall Extensions

Gymnastics Warmup:
3 Rounds of:
3 Strict Pullups
5 Kick up to Handstands
5 Handstand Pushups or Ring Pushups
Tuck L-Hang, 10 seconds

For the Kick up to Handstands, be sure to practice your lunge and try to work without the wall if possible!  When we are doing the Handstand pushups in our gymnastics warmup, we want you to kick up to a full handstand against the wall if you are able.  Use pads as necessary, a less than full range of motion is ok!

Rope Climbing variations, don’t forget to wear proper attire!

Workout of the Day:
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Cool Down:
200 Single Unders
German Hang, accumulate 30 seconds
Cat on Box, 1 minute


This week at Track Night we were discussing the mental and physical intricacies of running a 1 mile time trial.  A goal of mine for the last 3 years has been to run a sub 5 minute mile, and with a current PR of 5:19, I definitely have my work cut out for me.  I don’t doubt that I can achieve this goal; it will just take consistency and hard work, with a huge emphasis on mobility, which is one of my weaknesses.

A little competition never hurt anyone, so Graeme came up with the brilliant idea of holding a 1 mile TT race at Track Night!  Everyone should come out for this!  No matter your running ability, it’s a perfect opportunity to attempt a PR or simply set your baseline.  Trust me, racing with a bunch of people is a lot easier, and much more bearable, than running by yourself.  I’ll admit to having quit half way through a 1 mile TT.  I was by myself, it was dark, cold, and I was already so tired at the 800m mark that another two laps around the track felt like torture.  It happens.  But ego can go a long way, and I’m positive that a majority of you will be surprised by how fast you really are when racing other people.

So who’s in?!  Right now I’m planning on Wednesday, May 30th.  Warm up will start at 6:30pm, with a 7:00pm race time.  I will need a couple of volunteers, one to be the official timer, and a couple of others to record splits and finishing times.  I’m also planning on having someone film the first and final laps to compare where major technique flaws occur when fatigued.  It is going to be amazing, and I hope to see you all there!  Post to comments if you’re interested!


If anyone noticed above, I left a 30 min window to warmup for this race.  That is how long you should be warming up for an event this short and this intense, maybe even longer.  The shorter the event, the more important the warmup, and the longer it will need to be.  Below is the official Crossfit Endurance warmup.  I mix in DROM and stretching as needed, and will add numerous build up sprints until I loosen up if something still feels tight.  This will vary slightly based on different athletes and events, but it’s a great starting point:

½ mile easy jog.

DROM and mobility work.

3 sets of 3 different running drills of choice with brief (100-200m) jog increasing to sprint between each.

3 sprints <100m.  80%, 90%, and 100%.

Recover completely and begin workout.

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