Friday WOD, January 28, 2011

Posted on 27. Jan, 2011 by in WOD

Mobility WOD

Warmup:
Your challenge today is to go in early and spend 10-15 minutes warming up before Ryan tells you to warm up. Take extra time and see how you feel after the WOD.

WOD:
Four rounds for time of:

5 Front squats (185 lb./135 lb.)
10 Burpees
15 Pull-ups
20 Wallballs

Post time to comments.

Cool down:
Do today’s Mobility WOD, as well as 15 minutes of additional time stretching.

The last installment of our injury prevention series focuses on the most common injuries….watch the video below and then, read on!

The most common injuries we hear over and over are shoulders and back injuries. Most occur because we didn’t take time to warm up properly and/or lifting too heavy of a weight. Stretch and strengthen your shoulders every day by doing shoulder mobility exercises – they may be tough at first, but the more you do them, the better your shoulder will feel! Core Performance has a shoulder pre-hab program that has many good tips for strengthening your shoulder. Also ask your coaches for their favorite shoulder stretches and start incorporating them into your daily warmup and cool down.

This stretch is great for your rotator cuff….it’s part of my PT, and I do it a little differently, using the wall, rather than a towel. I do 3×30 seconds on each side, and at first, it was really tough to knock out 30 seconds…now, I do this stretch A LOT every day, and it’s a personal favorite!

Your back will also hurt from time to time….this stretch is GREAT for loosening up your lower back. Try to get your knee on the floor, while keeping the opposite shoulder on the floor as well. You might not have much flexibility to do this initially, but keep practicing (3×30 seconds, each side), and within a week, you will be able to!

Another great stretch for your back and shoulders is the standing rhomboid stretch! This stretch is one of my new favorites, particularly after many pull-ups! Use the poles on the pull-up bar to grab on to and stretch your back and shoulders – you can adjust the placement of your hand up or down for a greater stretch.

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8 Responses to “Friday WOD, January 28, 2011”

  1. Amie

    27. Jan, 2011

    Paleo-ers: SPROUTS is open on S. Hulen Street – have heard great things about it, and they have sales this week for their grand opening! If you go, let us know what you think! http://sprouts.com/home.php

  2. PAU-KUNE

    28. Jan, 2011

    Did Tues wod at Firebase Apache – 3 snatch 95#, 6 burpees, 9 pull ups 7 rounds 13:53

  3. mackey

    28. Jan, 2011

    SPROUTS is excellent. beats driving to WHOLE FOODS.

    today’s wod as rx’d: 12:51

  4. Beto

    28. Jan, 2011

    13:53, I think… with 135#

  5. FrankTheTank

    28. Jan, 2011

    14:00 RX – FS are very tough after wall balls!

    Looking for a half marathon training run in the morning. 10 or more?

  6. whisky

    28. Jan, 2011

    My house is for sale.

    3451 Brady Ave

  7. Patrick

    28. Jan, 2011

    Pau-Kune this is Crossfitseven posting not Firebase Apache. Get your own site.

    Hard workout today, 19.48 , 45# FS killer

  8. Curtis

    29. Jan, 2011

    10:08 with 155# front squat