April 2 WOD
A new month is here! Sunshine and warm winds soon to come. Perfect time for some spring cleaning! What old goat will you be throwing away with the winter junk? What new skills are you honing to affix upon your CrossFit tool belt?
What is a "GOAT?" The goat is an exercise or movement -- i.e. running, kipping pull-ups, air squats, stretching -- which you suck at, hate, or both. To become a complete CrossFitter and -- more importantly -- a better functioning human athlete, we must work harder at our areas of insufficiency; not continually improving our fortes.
In our effort to constantly improve the training and performance of our human athletes, CrossFit CLE will begin testing in the ten generally-recognized components of physical fitness: cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power and speed. CrossFit CLE's methods of training develop each skill using varied workouts; improving each specialty without specializing. The new Athletic Skill Standards will help us evaluate our progress on all levels of fitness.
More information regarding Skill Levels and testing coming soon...
Just a brief reminder for everyone about warming-up before WODs.
Lots of athletes don't like to warm-up or, at least, warm-up properly. Spending 5-10 minutes of time before a workout warming your body gets the blood flowing and pumping, stretches muscles and tendons, and helps prevent injuries. Don't kill yourself during a warm-up, but be aggressive. The idea is to "awaken" the body, not push it to exhaustion where you have no intensity or energy for the workout.
We've introduced more dynamic warm-ups and -downs into our daily workouts. They're normally posted on the website or whiteboards at the gym, depending on the day's workout.
Unless otherwise noted beforehand, the "official" CrossFit Warm-Up [CFWU] consists of:
3 rounds with 10-15 reps of:
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squats (PVC only)
Sit-ups (Ab-Mat, GHD, or on the floor)
Back-Extensions
Pull-ups
Dips
[taken from CROSSFIT.com FAQ]
When you see CFWU before or after a WOD, you'll see something like, CFWU x 3, meaning to complete 3 rounds of the official CrossFit Warm-Up.
During our Strength Days, CrossFit CLE normally begins the workout following Coach Rippetoe's Warm-Up. The Rippetoe Warm-Up looks like:
(Sets x Reps x Weight)
1. 1 x 10 x Bar
2. 1 x 5 x 70%
3. 1 x 3 x 80%
4. 1 x 2 x 90%
5. move onto work sets
*** % of your goal weight for your first work sets
Just to get the body moving and remind everyone about the proper warm-ups, we'll precede today's workout with both "official" warm-ups.
Thursday Strength Day
Warm-up
CFWU x 1
Rippetoe WU
WOD
Front Squat 3-3-3-3-3
Warm-down
15-12-9 for time of:
Push-ups
Box Jumps M 24/W 18
Pull-ups
Let's start off strong in April!
3 Comments
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CrossFit CLE
216-373-0820
2218 Superior Ave E
Cleveland, OH 44114
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Isn't the Rippetoe warm-up for maxing lifts?
I gather the point was to warm up with some sort of lift progression. I think that placement of the Rippetoe Warm up is a great refference for those who maybe don't know where to start or could give them an idea of how to warm up on a heavy day.
Thanks for posting a comment I wish more people would.
Front Squat 3x3x3x3x3
Jim
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You are correct. There are many different ways to warm-up before a workout. Coach Rip's warmup is used throughout Starting Strength and translates well to a CrossFit strength WOD. One goal on a 3x5, 5x3, or 7x1 is to find our maximum weight for each varying rep scheme. While it might not be perfect, it gives us a starting reference point for each lift.
No questions are obnoxious.