May 31, 2013


May 31, 2013

Warm Up Reminders

You must properly warm-up before your workouts. Warm-ups prepare your body for exercise, awaken your nervous system and reduce the chance of injury. Plus, they are a good chance to work on the skills you want to get better at. Get a good sweat going, do your mobility work and practice the movements in the WOD…this will result in better performance than going in “cold.”

In prepping for weight lifting, start with the bar only. We see way to many guys grab a bar and start adding lots of weight. Lifters who can move hundreds of pounds start with the bar only! Focus on your technique and build good lifting habits on lighter loads so they will become second nature when things get heavy.

photo 2
Crystal & Kelly

Workout of the Day:

Work up to a heavy squat clean (75-85% of your max)

Regional Event #7
For rounds for time of –
2 rope climbs
100-foot sprint
4 squat  cleans 225/135 (or 80% of 1RM)
100-foot sprint