At CrossFit DoneRight, we always start the class of with a group warm-up, usually lasting about 10-15 to get the blood flowing and the body loose. We get blood moving to major muscles and tendons and loosen up the always important hips and shoulders. It's vital to your success that you get a proper warm-up. The more you get your body warmed up the better you'll do at the day's workout. However, what's more important than the improved results you'll see, is the reduction to the likelihood that you will get an injury. So this brings up two important issues.
#1 = TARDINESS. If you show up 10 minutes early you're on time, if you show up right when class starts you're late, if you show up 5-10 minutes after class has started you're really late. I know things happen from time to time, lets just not make tardiness a habit. You're losing valuable warm-up time and only hurting yourself.
#2 = Wasting Time. The norm for those who do get to class on time (remember on time is 10-15 mintues early) is to chat about our day, who killed yesterday's WOD, how cute PJ is, etc. I do love this part about CrossFit DoneRight, the friendships and community are what make our group so great. So here's a suggestion, do your chatting while you warm-up, stretch or work on your weakness. Use that 10-15 minutes to make your self a better athlete.
A few tips on what to do before class starts:
1) Get moving, if you sit at a desk all day you body is tight and stiff. You need extra warm-up time.
2) Do some stretches. If you have tight shoulders, do some pass throughs, work with the lacrosse balls or foam roller and hit some ring rows, OHS. If your hips and hamstrings are tight, do some squats or active hamstring stretching.
3) Hit that weakness. Double-Unders take practice. Grab a rope and work on them.
If you have questions on what you should be doing, just ask. We always love to help.
PJ, always trying to get some beauty sleep in between rounds!
.....but he's like the Iranian Micheal Jordan!
What's more important, having good technique or going fast during a WOD? Post thoughts to comments.
Workout of the Day
4 x 400m Sprints
Rest 3 mins between rounds.
To get a good start to the day you need to be eating breakfast. Think about it, you've hopefully had a good nights rest and have not eaten in 7 to 8 hours. That's a long time for your body to go without food. Your body needs some energy first thing in the morning in order to help you function properly. A sound breakfast will help you with weight lose and will keep your insulin levels normal. The question becomes not why breakfast, but what should you eat for breakfast. The typical American breakfast is loaded with horrible food choices. Bagels, doughnuts, oatmeal, cereal, etc. equals sugar, sugar and more sugar. I know it maybe be "weird" or "not normal" or "different" but you need to replace your typical "sugar-loaded" breakfast choices with some lean meat. Then add some healthy fat and throw in as much veggies and fruit as you like.
Do you currently eat breakfast? How soon after you wake do you eat your first meal? What does that meal typically consist of? How can you improve your breakfast? Post thoughts to comments.
Nyasha looking stylish in her shades as she finishes up a run!
Whose coming to the Hoover Ball game tomorrow night? Taking a head count. Guest are welcome.
Workout of the Day
12min AMRAP of:
6 Power Cleans (95/65)
12 Push-Ups
Kim and Betina work some HSPU's with band assistance!
Community Event:
When: This coming Friday at 6:00pm.
What: Hooverball
Where: Cabin John Ice Rink
Who: All students are invited, family and friends are welcome.
Join us Friday evening for a fun and challenging game of HooverBall at the volleyball courts at the Cabin John Ice Rink. After the game we'll head to Caddies in Bethesda to cool off and grab a cold drink.
Today's a great day to train! Get Some! Workout of the Day
800mRun
21-15-9
Deadlifts(185/155)
Pull-Ups
800mRun
Handstand Push-Ups or Pistols(single-leg squat)? Strength or Weakness? What's harder, do you have either, which will you get first? Post answers to comments.
Workout of the Day
"Annie"
50-40-30-20-10
Double Under
Sit-Ups
Congratulation Kristen, who last Tuesday successfully defended her thesis and earned her doctorate degree!
Community Event:
When: This coming Friday at 6:00pm.
What: Hooverball
Where: Cabin John Ice Rink
Who: All students are invited, family and friends are welcome.
Join us Friday evening for a fun and challenging game of HooverBall at the volleyball courts at the Cabin John Ice Rink. After the game we'll head to Caddies in Bethesda to cool off and grab a cold drink.
Workout of the Day
Max Effort 500m Row
then
Power Cleans
2-2-2-2-2-2
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