Wednesday WOD, January 26, 2011

Posted on 25. Jan, 2011 by Amie in WOD

Mobility WOD

Warmup:
In addition to Ryan’s warmup, do 10-15 minutes of your favorite warmup exercises! Be sure to spend additional time warming up your back, hips and quads so that you can deadlift properly!

WOD:
Five rounds for time of:
10 Deadlifts (135lb/95 lb.)
20 Weighted box jumps
400m Run

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Cool down:
Spend 30 minutes stretching!
You will want to stretch your back! Try this back stretch or this one. Be sure to do the Mobility WOD today, as well as some of your favorite stretches this week!

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Deadlifts are a common lift that hurts CrossFitters. Do not let today’s “light weight” fool you – the combination of deadlifts, box jumps and running will tax up your back – it’s a lot harder than it looks. Make sure when you lift, you use proper technique on each lift. Tighten up your back, get a good lumbar curve BEFORE YOU EVER MOVE THE BAR. In other words, don’t let your starting position look like this:

“If you do not tighten everything that can possibly be tightened when pulling a barbell off the ground, you. are. going. to. die. What happens is that the bar starts to pull you WAY far forward and when that happens, you’ve lost control of the weight. Not being in control of the weight means that you cannot use your great technique to get that barbell over your head. Instead,the bar will be flying all over the place. Trust me, that is NOT a pretty sight… And we’re all about being pretty. So squeeze your back shoulder blades together, get your chest up, shift your weight back onto your heels, AND THEN proceed to lift the bar off the ground.”—Sage Burgener

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Stretching 101

Dutch, God bless him, spent a lot of time coaching and teaching me, and I remember vividly the day he talked to me about stretching. He said, “You aren’t stretching enough.” In my mind, I thought I had been, but the reality was, not only was I not consistent in my stretching, I often didn’t do it at all. And, what I didn’t realize at the time, mostly because I was still pretty green at coaching, was that Dutch KNEW I didn’t stretch because of how my body moved when I lifted. What I learned was that not only is it easy to tell by someone’s lift if they stretch or not, the very best way to improve your lifting is by creating and doing a consistent stretching routine EVERY SINGLE day, whether you go to the gym or not.

Your homework today: Spend 30 minutes stretching.
1. Do today’s Mobility WOD.
2. Spend 10 minutes of the foam roller, doing this routine.
3. Grab a stretchy band (if you are at the gym) or a towel (if you are at home), and do the rope stretches at the end of this program.
4. Spend some time doing the MWOD “Couch stretch”.

(Yes, it’s a lot, but you will thank me tomorrow.)

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