Come to class early!

One of the best things you can do for yourself is come to class early. Rushing in at the last minute just doesn’t allow you the time to warm-up the movements for the WODs or to get mentally prepared for the intense workouts we do.

But you might say “Don’t we warm-up before the WOD?” Yes, we do. And these warm-ups are targeted specifically for the WOD that day. Many times the warm-ups are challenging in themselves. A little extra warm-up goes a long way. We also review the skills we will be doing in the WOD. However, everyone has different mobility issues or might need to practice a move at their own pace. Learning what you personally need to do before jumping into a class and taking those extra 10 minutes can reap huge benefits.

 

  • Mentally – Take a look at the white board. What’s the WOD (if you haven’t already checked the Web site)? What’s the warm-up? The skill work? If the WOD is something you have done before, find your score or weight used, and decide if you want to go faster, add weight, or maybe just work on form. Think about what you might need to get prepared (see #2). Look at the scores from the previous classes (sorry, this doesn’t work for you 6AMers). Pick someone to be your rabbit to chase. What weight did they use, what time did they get? Today could be the day you beat them.
  • Physically – Do you have tight hips or shoulders? Sit all day and the lower back feels compressed? Then pull out the foam roller, lacrosse ball, and learn some mobility techniques to address those problem areas. A few extra pass-thrus or hanging out in a deep squat never hurt anyone. Ask one of the coaches for suggestions or check out the Mobility WOD for ideas.
  • Socially – Chat with others, compare thoughts about the workout, get psyched! The social aspect of CrossFit is one of the reasons why so many people have found success with joining a box. If you have questions on the moves or the structure of the WOD, this is a great time to ask a fellow CrossFitter. Make new friends and enjoy the friendly competition.

And if you still find yourself with extra time to kill, you can always work on double unders or do the Burgener warm-up

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Rachel G. has seen a tremendous improvement in her overhead positioning since she’s started coming to class 30 minutes early to work on it!

 Workout of the Day

Dynamic Effort: Deadlits 8×2 @50% 1RM

then

for time:
800m Run
50 Burpees
30 K2E
400m Run
30 K2E
50 Burpees
800m Run

 

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