CrossFit Journal - Warm Ups, Flexibility, & the Olympic Lifter

Proper Warm-Up is vital for successful Olympic lifting.  Get here earlier and stay later mobilizing your shoulders, ankles, and hips!  Need tips on how to attack a certain area?  Just ask us!

3.14.15 Open Workout 15.3

WOD: Open Workout 15.3

Skill: Mobility and warm up for WOD

14 Min AMRAP
7 Muscle Ups
50 Wall Balls (20#/14#)
100 Double Unders

Focus: Break it up early, shorten your breaks. Try to leave gas in the tank for a strong last 2-3 minutes. Have a strategy going into the WOD; if you are trying for three rounds you'll need to average about 20 wall balls a minute, try and keep pace! Scaled (S) version is 14 AMRAP of 50 Wall Balls (20#/10# to a 9' target) & 200 Single Unders.

Compare your scores here...

Manish - 516 10#
Yajaira - 517 S
Orlando - 530 S
Simon - 270 10#
Ram - 319 20#
Nita - 531 10#
Ernie - 335 Rx
Vanessa - 763 S
Delilah - 763 10#
Gaylene - 541 S
Ana - 750 S
Jessica - 560 10#
Prince - 500 14#
Pauline - 589 10#
Jason G. - 531 S
Megan - 315 Rx
Robert - 776 S
Nick - 324 Rx
Joobin - 320 Rx
Jason T. - Mod
MFF - 360 Rx
Tom S. - 159 Rx
Nicole H. - Mod
Ron - Mod
Stephanie V. - Mod
Danielle - Mod

2.27.15 Tres

WOD: Tres

Skill: Snatch Grip Dead lifts 5x5 then Power Snatch w/ Pause 4x4 then Full Snatches 3x3

Run 1 Mile
then Mobility Work

Focus:  Snatch Technique.  Posture and keeping the bar close to the body and working straight up and down.

Carmen - 13:52
Jenifer - 13:52
Nita - 8:53
Jesse - 16:20
Eddie - 16:20
Brenda D. - Mod
Kaela - Mod
Regina - Mod
OJ - Mod
Orlando - Mod
Ryan - Mod
Bernie - 7:12
Tom S. - Mod
Dennis - Mod
Angie - Mod
Bob - Mod
CIndy - 9:20
Patricia - Mod
Gerard - Mod
Cara - 10:55
Nick B. - Mod
Ana - 91/113 15.1 Rx
Leslie - 87/10815.1 Rx
Gaylene - 182/133 15.1 Scale
Becca - 122/98 15.1 Scale
Christina - 13:15
Claudia - 11:31
Brenda H. - 11:31
Robert - Mod
Tom T. - 9:16
Manesh - Mod
Kristine - 8:18
Heather - Mod
Tara - 9:30
Chris T. - 9:59
Lauren - 9:13
Subhi - 8:38
Andres - 9:38
Jacque - Mod

2.22.15 Open Chaos

WOD: Open Chaos

Skill: Mobility!

For time.
30 Calorie Row
15 Snatches (75#/43#)
30 Double Unders
15 Overhead Squats (95#/63#)
15 Pull Ups
30 Cleans (135#/95#)
10 Muscle Ups

Focus: Working out any tight areas.  If we've been consistent we should be ready for The Open because we've trained with intensity and purpose everyday.  Make it a habit...

Nita - 13:44
Megan - 21:57 Rx
Christina - 17:47
Manish - 17:33
Leslie - 16:14
Danielle - Row
Jenifer - 14:56
Tara - 14:44
Delilah - 15:48
Vanessa - 17:07
Prince - 15:30

10.12.14 AMRAP'd

WOD: AMRAP'd

Skill: Mobility

2 Min AMRAP
Power Cleans (135#/95#)
Rest 1 Min
2 Min AMRAP
Jerks (135#/95#)
Rest 1 Min
2 Min AMRAP
Front Squats (135#/95#)
Rest 1 Min
2 Min AMRAP
Double Unders

Prince 
Will
Joobin 
Jason T. - Mod
Raghu - 170
Suma 

10.5.14 Sunday Funday

WOD: Sunday Funday

Skill: Mobility

For time.
500m Row
40 Knee Twists
30 KB Press (16kg/8kg)
20 Squat Jumps
10 Snatches (115#/75#)

Regina - 11:36 65#
Orlando - 12:20 95#
Jovany - 11:58 85#
Joobin - 8:40 Rx
Igdalia - 12:18 35#
Ana - 9:49 65#
Jenna - 8:27 Rx
Danielle - 9:10 Rx
Suma - 12:48
Raghu - 15:10
 

10.3.14 I Love Lift

WOD: I Love Lift

Skill: Mobility

Back Squats 3,3,3,3,3,3,3
Push Jerk 5,5,5,5,5

Technique day.  Fine focus and get better! Score is heavy Back Squat load.

Ana - 133#
Joey - 335#
Jacque - 135#
Carmen - 133#
Chris S. - 115#
Nicole C. - 55#
Abby - 153#
Becca - 103#
Vanessa - 113#
Brenda H. - 103#
Teria - 93#
Regina - 113#
Orlando - 225#
Jen D. - 123#
Subhi - 195#
Taylor - 45#
Jenifer - 150#
Eric Sr. - 145#
Brandon - 235#
Mason - 185#
Kody - 225#
Jennifer P. - 83#
Irish - 113#
Bryce - Mod
Megan - 205#
Stephanie V. - 24:28 Mod
Cindy - 123#
Joobin -265#
Leslie - 133#
Lauren - 103#
Tom S. - 290#
Sean L. - 260#
Karen - 108#
Marika - 73#
Jenna - 135#
Danielle - 195#
Nick B. - 315#
Crystal - 145#
Jason Re. - 225#
Amarjit - 180#
Ram - 245#
Helen - 73#

9.13.14 Gallant

WOD: Gallant

Skill: Mobility

For Time.
1 Mile Run w Med Ball (20#/14#)
60 Burpee Pull Ups
800m Run w/ Med Ball
30 Burpee Pull Ups
400m Run w/ Med Ball 
15 Burpee Pull Ups

Enjoy the weekend!

Subhi - 38:57 Rx
Sean L. - 42:52
Kody - 33:28 Rx
Kristine - 38:24 14#
Jen D. - 48:26 14#
Nicole H. - 40:13 14#
Jessica Hg. - 52:04
Raghu - 21:34 Mod
Suma - 31:37 Mod
V - 10:00 Mod
Gaylene - 24:06 Mod
Lindsay Z. - 27:46 Mod
Tyler B. - 32:47 16# 
Lauren - 42:05 12#
Ram - 38:12 Rx
Danielle - 43:57 14#
Megan - 31:38 Rx
Vanessa - 35:19 14#
Delilah - 37:47 12#
Chris T. - 59:54 Rx
Bob - Mod
Jason P. - 25:16 16#
Jordan G. - 14:37 Mod
Joobin - Mod

9.7.14 Sunday Funday

WOD: Sunday Funday

Skill: Mobility after WOD

20 Min AMRAP
20 RKBS (32kg/24kg)
10 Hand Release Push Ups
20 Air Squats
10 Cleans (135#/95#)
200m Row

Address any tight areas after WOD.  Use the bands to stretch out your chest and shoulders.  The LAX ball to work out your hamstrings.

Megan - 5+1 Rx
Gerard - 2+56 Rx
Kyle - 3+50 Rx
Mari - 3+28 53#
Jessica Hg. - 4+30 43#

7.27.14 Sunday Funday

WOD: Sunday Funday

Skill: Mobility Work

20 Min AMRAP
3 Dead lifts (275#/155#)
6 Ring Dips
9 Box Jumps (30"/24")
27 Double Unders


Throwback...



Ernie - 9+9
Bernie - 7+5

How (and why) to flex your hips...

Check out this article by Eric Bernstein who talks with Kelly Starrett (teaches the Mobility Course offered by CrossFit) about proper warm up, cool down, and different ways to stabilize your hips.

Read the article here...

Work on your Mobility!

Postural Alignment for the CrossFit Athlete

The toll our body takes everyday can lead to many different imbalances.  Sitting at work, driving for extended periods of time, and even sleeping positions can lead to poor posture.  Peter Chamis goes in depth about posture and misalignment as well as tips for achieving ideal posture.  Being cognoscente of your body's position will ultimately lead to improved alignment!

This article was written by Peter Chamis, owner of Coal Creek CrossFit in Colorado.  It was originally featured in the December 2010 issue of the CrossFit Journal. 

Postural Alignment for the CrossFit Athlete

Mobility / Range of Motion

Here is an excellent article on mobility from Kelly Starrett, who is a Doctor of Physical Therapy, and author of MobilityWOD.com.  This article goes over a few different exercises that help with increasing overall range of motion.  Check out his blog too as he has many great videos and articles that aim to improve movement/performance problems.

6 Exercises for Maximum Mobility