Gang,
I have noticed that some people are not doing much of a warm-up.
Sufficient warm-up is critical!!!
You WILL get injured if you don't warm up properly prior to diving into your WOD.
If you are not sure of what your warm up should be, look at the board.
I will post a warm up that should be sufficient for everyone.
3-2-1 GO!
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
4 comments:
Warm-up 500 meter row
+
5 sets for times :
20 Kbs-1.5 pd
10 push-up burpees
rest 90 sec.
Times- 1:07,1:06,1:06,1:07,1:07
3 rds:
50 Box jumps - 24"
21 Cleans - 115#
30 Chin ups
21:00
This was quite a challenge.
Friday's WOD:
4 sets front squats 65 lbs - 5,5,5,5
+
AMRAP in 5 mins. double-unders
*had trouble counting - maybe 100?
+
For total points:
row 2 mins for cals - 29
push-up burpees for 2 mins - 26
- 55 pts.
I erased part of the warm-up on the board and then realized what it was. I tried to re-write what I could see, but Darren, you might have to fix it up.
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