Monday WOD, January 24, 2011
Posted on 23. Jan, 2011 by Amie in WOD
Warmup:
Your challenge today is to go in early and spend 10-15 minutes warming up before Ryan tells you to warm up: Run 400m, do a set of walking lunges, broad jumps, high knees, flutter kicks, lateral lunges and box jumps. Then do Ryan’s warmup listed on the board, followed by time to warm up with weights. Your total warmup time may be 30 minutes – that is good! Think of it as movement prep – here a great program for Core Performance.
WOD:
“Curtis P”
Pick your version:
Partner WOD, as many rounds as possible in 30 minutes
or
100 reps for time (solo).
Cool down:
Do today’s Mobility WOD, as well as 15 minutes of additional time stretching:
5-10 minutes of foam rolling followed by any/all of the stretches in this program from Core Performance.
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I started physical therapy a couple of weeks ago, and one of the first things the PT (who is also a CrossFitter) asked me was, “How long did you CrossFit before you hit the wall?” I told him a “couple of years”, and he said, “I have this theory that every CrossFitter has a window of about 18-24 months where they can go hard, do most every WOD Rx’d, and then they hit the wall.” For me, that was a true assessment, and the more I thought about it, the more it made sense. Ask any long term CrossFitter when they hit the wall, and you will hear them tell you about their heavy lifting and great WODs, as well as learning how valuable stretching, rest and recovery become. And, if you are thinking to yourself, “Stretching isn’t that big of a deal”, I will tell you your window in hitting the wall just got a lot shorter……
Injury prevention and recovery week is here!
This week, we will give you all tips on preventing the most common injuries in CrossFit, as well as stretches for recovery. The themes you will here most often are: 1) Make your warmup count; 2) pick weights your technique can support (not necessarily the Rx weight); and 3) stretch every day. This week, we will post specific things you can do each day to add to your warmup, as well as stretches for after the WOD.
Today, we are focusing on the warmup!
Post thoughts to comments.
21 Responses to “Monday WOD, January 24, 2011”
PAU-KUNE
23. Jan, 2011
How much is the load??
Ronin
24. Jan, 2011
On this injury/mobility thing.
IIRC, back in the CF7 good old days, there would be a WOD focused group warm up led by the coach.
After the WOD there would a group stretch often lead by one of the stretchier people, and sometimes the coach.
In the little bit I have seen at other boxes, the WOD centered group warm up has been pretty universal.
Eric
24. Jan, 2011
Brent and I did 114 total reps (57 each) at 105#
I would like to do 100 solo another time. It looks brutal.
PAU-KUNE
24. Jan, 2011
72 @ 85# – 30 min amrap
Ronin you are right except in the Rooster Class has always had a 2 min warm up and nothing post wod
Got to the box this morning 20 min early to stretch but Ryan didn’t show up until 5 min to 6 so the whole warm up thing didn’t happen
Cold Rooster Class this morning -
Ronin
24. Jan, 2011
Paukune,
I trust you spotted my dietary recommendations to you from… Friday I think it was.
FrankTheTank
24. Jan, 2011
I prefer the rooster way of life. Get in, get your sh@t done and get to breakfast. In the spirit of Amie I did an extra 500M row.
Glutes will be very sore after 57 @ 105. I am with Eric, it might be fun to get to 100. Maybe 45 minutes.
PAU-KUNE
24. Jan, 2011
Ronin – saw it – Brazil Nuts – glad you clarified it this morning – they are your dietary recommendations – wasn’t sure if you were now into South American porn – but glad to know you are talking about food – why are these so good for you?
Andrea
24. Jan, 2011
Paukune, it is the South American visual thing. I really don’t get it (with all the monkeys and whatnot), but Ronin seems to enjoy it quite a bit.
I like the group warm up/cool down thing too, South American or traditional.
Ty
24. Jan, 2011
65# 75 reps (per person) – partnered up and broke it into 5 rep increments then 3 rep increments / high rep lower weight – still tough
sank
24. Jan, 2011
85# 76 reps….in the beginning this seemed like it was gonna be the most boring WOD I’d ever done. For some reason by the end I actually liked it. Would like to knock out 100 at some point…
I’m with Frank the Tank…despite the fact that I need a longer warm-up, and my cool down should consist of more than sitting on my ass, I want to get in and get out.
Angie
24. Jan, 2011
39:00 to get all 100 at 75#. i have a BAD BAD feeling Im not going to be able to get outta bed tomorrow…
mackey
24. Jan, 2011
AMRAP 30 minutes:
61 reps @ 135#
FrankTheTank
24. Jan, 2011
Running @ 5 AM from Rivercrest tomorrow. Come join us.
Ronin
24. Jan, 2011
Paukune
No no no
Do not under any circumstance eat Brazil Nuts. They contain a substance, selenium, which is taken in sufficient quantity could be fatal.
What you need for chest development is soy products in mass.
Nick
24. Jan, 2011
Kyle and I teamed up and got 138 reps (68/70, respectively).
Took my first ice bath today in hopes of speeding recovery. 1.5 minutes in then out. Then 30 sec in then out. Then 12 minutes in. Still shivering 20+ minutes later.
Daniel
24. Jan, 2011
85# 80 reps w/ Don (40 each). We alternated every rep on the platform which ended up taking way too much time for the transition. I would definately like to try this one again.
Andrea
24. Jan, 2011
On the Brazil nuts . . .
overdose of selenium will cause hair and nail loss, beak and feather deformities, crippling hoof drop-off, garlic breath (no kidding), pulmonary edema and liver damage.
Brazil nuts are reportedly pretty high in selenium, with one ounce containing more than the daily tolerable upper intake limit for an adult, but the concentration of selenium should depend on selenium concentrations in the soil in which they grow. . . . this would be a good science project . . . hmmmmmm . . . selenium, brazil nuts and garlic breath in Fort Worth Crossfit Athletes . . .
Scott L
24. Jan, 2011
76 reps @ 95. David and I teamed for 152.
Amie – please remember to give your website developer a shout for me – thanks.
Nick – after that, how many more hours do you think it’ll take for you to locate your testicles?
Amie
24. Jan, 2011
Second week of Mike’s Gym squat program….it’s much harder than I anticipated. So glad Kristin and Angie are doing this one with me! Today was 5×5 back squat, 71% of max. I had one really bad set (I think it was the third set) – I couldn’t get the bar in the sweet spot on my back, and I realized afterwards that my feet were not in the right spot either – 90% of all missed lifts are missed because of footwork…..fixed it and came back to finish the last two sets well – yay!
Scott-Will shoot you an email!
GREAT WORK to the afternoon crews today on a TOUGH WOD! I was really impressed to see lots of stretching afterwards!
David
24. Jan, 2011
Did partner with Scott but I did 75#. Got some flexibility issues to work out.
Curtis
25. Jan, 2011
95 reps @ 95#…………………