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Workouts

Friday 12/10/10 CrossFit West Houston

By Rob | In Workouts | on December 9, 2010

Check out this blog post from Aja regarding why we warm up. There is a method to our madness for warm ups.

“We warm-up to best prepare our mind and bodies for what lies ahead within that days workout. Should our body temperature be up? Yes. Should we be breathing hard? Absolutely. Should we be sweating? You better damn well believe it. If you are not experiencing these three things at the end of your warm-up, then that warm-up did not serve it’s purpose and therefore was ineffective.

Is it out of sheer laziness that we do not enjoy warming-up? A lack of time within one’s workout schedule? Or is because we “don’t want to get tired before our workout.” All these reasons are excellent excuses to opt out of warming-up, but ask yourself these few questions: Do you want to feel energetic during your WOD? Do you want to best protect yourself from injury during workouts? Do you want to put your body in the best position to achieve full range of motion, proper technique and form? Do you want to PR? Well, all this can be accomplished through an effective and efficient warm-up.”

Click Here for the rest of the article.

WOD

5 Rounds

6 Squat Cleans

12 Pull Ups

24 Double Unders

6 Comments to "Friday 12/10/10 CrossFit West Houston"

  • Ryan H says:

    December 9, 2010 at 10:58 pm - Reply

    Couldn’t agree more Aja’s take on warming up. The colder it gets the more important it is you do SOMETHING that gets your heart rate up and your blood flowing.

    Just in case anyone is curious this is the triplet from the USAW CrossFit Olympic Lifting meet held back in October- except it was a 10 minute AMRAP and it was done at mile high altitude. The RX’d squat clean weight was 120 lbs for men and 85 lbs for women but we should scale that down to 50 to 60 percent of your max squat clean, especially if you’re not very familiar with the movement. The squat cleans should get difficult in the later rounds but shouldn’t be a major stopping point. Good luck. I wanna see someone break ten minutes.

  • Joel W says:

    December 10, 2010 at 3:19 pm - Reply

    I got off work early and did the whole Crossfit weight lifting workout that this metcon was apart of.

    Snatch 155 pr by 20 lbs

    Clean n Jerk 195 pr by 10 lbs just missed 205 twice

    I did the 10 min metcon got 3 rounds + 7 double unders my stupid calf will not let me jump properly.

  • Leah S says:

    December 10, 2010 at 3:40 pm - Reply

    13:11 RX

  • James G says:

    December 10, 2010 at 4:32 pm - Reply

    Holiday burpees in office. Partner walks in; sees me, turns around, walks out shaking his head.

  • Ryan H says:

    December 10, 2010 at 8:17 pm - Reply

    Good work Joel. Congrats on the PRs.

    This thing took me 11:22. It’s a pretty brutal WOD and I can’t imagine how much more it would suck to do up in the thin Colorado air.

  • Rob says:

    December 10, 2010 at 9:22 pm - Reply

    @ James……AWESOME!

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