WOD 2/6/10

Fight Gone Bad - Team WOD

Progamming by Andy M.

20m AMRAP

Station #1- 20 WB (20/14)
Station #2- 20 Push Press (65/45)
Station #3- 20 Box Jumps
Station #4- 20 SDLHP (65/45)
Station #5- Rest 1 Min

Teams of 5. Each person will start on one of the above stations. You cannot move from one station to the next till everyone on your team is done with theirs. We will need a minimum of 10 folks. If we have 12 folks, I will add a 300m row. If we have less, we will think up some other evil to make it work! 

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Hey peeps - Remember it is CRUCIAL that you warm up thoroughly before your workouts. You may follow the CrossFit Warm-Up or a variation of some monostructural cardio and DROM stuff. I don't care what you do, just make sure that you are warming up and are getting the joints and muscles loosened up that are going to be involved in the WOD. Take a look at what's coming up and focus on those areas a bit more if needed. 

When you are done, stretch and roll out. You have the time, so don't try and use that as an excuse. Grab a roller and/or a lacrosse ball (donated by Wayland, thank you much) and work out any kinks. Sitting around after a WOD is a recipe for disaster as muscles tighten up and can place strain on joints.

Lastly, don't overdo it. CrossFit and good ol' strength training is fun stuff, but know when to take a break. Going  balls out for 5 days straight is not a great idea, especially if you are new to CrossFit. A 3 on, 1 off, 2 on, 1 off rotating schedule works well as does an every other day routine. Know when you are tired and when to call it good for a day. The workouts are programmed with the theoretical "everyday" client. I do this so everyone can catch some good MetCon and strength training in their workouts no matter where or when they come in. That doesn't mean you have to mimic and follow the same schedule. Too much of a good thing will cause tired muscles to become overtaxed and eventually reactive negatively to a seemingly innocuous and unrelated movement.

I bring the above points up due to the fact a few folks have found themselves with a couple of tweaks and twangs due to bypassing the above rules. Sure, the stuff is minor and will be gone in a couple days like any soft tissue aggravation, but in the interim it's a setback and has to be worked around and on for a bit to make it heal up and return to normal. Avoid the hassle entirely and prevent this stuff by following the normal protocol for rest and pre & post workout recovery.

Take care of yo'self !!

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Reminder - the SacTown Throw Down is next weekend. Unfortunately they are not allowing spectators to pay on-site and view the event. If you planned on going, you had to buy tickets in advance. So, I hate to tell my folks not to show up and watch since I know a ton of you were planning to come by, but they won't let you in to watch. I blame myself for not looking into this further and getting it straight before the event sold out. I apologize for the oversight and I am bummed many of you won't be there to cheer your friends on.

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