There was much to celebrate in CFDC’s Sunday class: Father’s Day, a Birthday, and an Engagement! Luckily we managed to fit an appropriate celebratory met-con in at the end of things. There was lots of work to be done before that, however, starting off with a lengthy, 4 piece warm-up:
Speaking of warm-ups, last month we started off one of our blog posts with a frank discussion about why it’s a necessary part of every class. Specifically, we said this:
“Now, we need to talk about our warm-ups. Warm-ups are arguably the most important part of our class work. Yes, warm muscles = more elastic muscles – we all know (or should know) that by now – but the warm-up goes a bit beyond that. It involves muscles, tendons, ligaments, respiration, blood flow, and, probably most important, your central nervous system (CNS). Without warming-up – without waking-up your CNS – you’re going to lack focus, which will lead to lack of form, which will lead to either wasted effort due to a lack of power (i.e., you won’t get stronger or fitter) or, at worst, injury. Yes, sometimes the warm-ups are hard, and sometimes they’re long, but they’re calculated to perform a task specifically geared towards the workout of the day.”
The above paragraph suggests all the things that warm-ups do for us. No where does it say that warm-ups are punishment. We don’t do tardiness punishment; hey, being late happens! In a city like DC, where nothing is predictable except the unpredictable nature of your daily commute, punishing people for being tardy would border on absurdity. That’s not to say, however, that we aren’t going to require that the warm-up be done – in its entirety! – before any member begins the workout. Early, on time, or late, it makes no difference as far as the warm-up is concerned.
Speaking of programming, Sunday’s warm up was long and varied for a good reason: high weight, low rep squats, followed by moderate weight, moderate rep squats, followed by light weight, high rep explosive squats mixed with burpees.
Goal is to work up to roughly 75-80% of your 1RM, in order to prepare for the first work set.
What’s a Wall Ball Burpee? P1 performs 1 wall ball, throwing the ball at a slight angle so that it comes down to his/her partner. Immediately after throwing the ball, P1 does a burpee, while at the same time, P2 is performing their wall ball. The trick is to complete the burpee fast enough to be on your feet, ready to catch the ball your partner just threw.
Why 35 Wall Ball Burpees? Well…
Good work all around in a tough class. Rest up, drink lots of water, and be sure to stretch out what are sure to be some sore legs. Post weights, reps, and thoughts to comments.