Last night’s class was a definite quad & glute fryer! After a good warm-up with a special-focus on stretching out the lower half of the body, it was time to get down to work. First up, a strength portion:
Front Squat: 4×5 (with an extra round just for fun)
Remember, besides being a great overall strength builder, front squats are an invaluable tool for strengthening various movements in CrossFit, including both Olympic lifts, OH squats, thrusters, wall balls, and even box jumps. So keep squatting!
For the MetCon, Tom let everyone choose two of the following four choices of workouts:
(1) 1000 m row;
(2) 45 burpees;
(3) 100 wall balls; or
(4) 50 thrusters & 30 pull-ups.
Each person performed the first workout for time, rested for roughly 5 minutes, and then performed their second workout for time.
Also, if you haven’t noticed, stretching is becoming a much more common part of our workouts (rather than an on-your-own deal). While strength and conditioning are great, flexibility and mobility are just as important. The CrossFit community has a great resource in this department in a man by the name of Kelly Starrett. Kelly is the founder and head coach of San Francisco CrossFit (opened in 2005, same year as CFDC). He is a licensed and practicing physical therapist, and has been making regular rounds through affiliates across the country leading seminars on improving mobility and form for exercise. He has also started his own blog dedicated solely to this subject:
(just click on the banner to visit the blog)
In Kelly’s own words:
“Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and more powerful. It’s too much to mobilize everything, all the time, everyday. Start somewhere. The Mobility Wod should take you four to 10 minutes to complete. Do it everyday. Remember the areas that feel like a Shaman’s Blow.”
I would encourage everyone to visit his blog and to incorporate his movements into your weekly routines.