Friday, May 13, 2011

Hey all of our awesome CFers...one thing we have been noticing is that we are not spending enough time warming up.  As I am sure you have seen on some CF T-shirts, "Our warm-up is your work-out" - so make it worth while; you should be breaking a sweat during your warm-up.  We need to remember the purpose of our warm-up.  A few things to keep in mind during a warm-up:
* Get your heart rate up (run, row or do some double unders)
* Do some mobility work (Samson stretch, get the foam rollers out, hold some deep squats, shoulder pass-throughs, the rotator cuff warm-up... to name a few)
* Dynamic movements to start triggering some muscle memory (Burgener warm-up, dynamic push-ups, overhead squat with PVC, kipping pull-ups, etc.) 
Please take the time to put a little more effort into your warm-ups to prevent injuries and prepare you for a better WOD!  Please ask us if you have any questions about the movements listed above.

WOD

10 Rounds for time:

100M Run

5 Burpees

10 Supermans