October 5th, 2012 
Dan A Nearly every day at the start of class we lead you through a dynamic warm-up with the intention to get your heart rate elevated, move your joints around, and generally ready for what we have planned ahead. Specific injuries may require additional attention; extra “WOD-induced” soreness may need some TLC, while others may simply just need a little more time.
What do you do to prepare yourself for class? Do you warm-up when you workout on your own, away from the gym?
“Our Warm-up is a Warm-up” – Catalyst Athletics
“The Right Way to Warm-up Is (Your Answer Here)” – NYT
“A Better Warm-up” – The CrossFit Journal
SKILL/STRENGTH
800m Time Trial Run
COMPARE TO February 8, 2012
WOD
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
For Time
TIMES and SCORES
COMPARE TOJune 30, 2010
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It’s a routine for me and has been ever since I started CrossFit. Before coming to class, I use my own foam roller and roll out back, IT band, quads and that little pesky spot between hips and IT band…you know, that one that hurts no matter what you do any time you touch it!
I then limber up my squats by doing my “squat therapy” or wall squats there.
Then when I get to class, I use a band off the pull-up bars and stretch out shoulders and then do more wall squats or as John called them “stripper pole stretchs” (LOL)
If i am not early to stretch i’m late. I never get a good start in anything running late…
What made “Angie” not RX’d? i noticed that only about a 1/4 of members were RX’d
Rxd = 100 of each movement was completed before moving to the next, pullups w/o bands and pushups from toes
____ = 100 of each movement was performed in any order, assistance for pullups and pushups was allowed
mod = less than 100 of each movement was performed