WOD 20080421

CFWU x 2

Back squat 5-5-5-5-5

Using a pvc pipe, broom stick or barbell you will hold the “bar” on your shoulders and squat five reps for five sets, rest two to three minutes between sets. You are supposed to increase the weight each set, trying to find your max five rep weight. I would rather you concentrate on your form. Keep your head neutral and fight to keep your back straight. Your form should not vary much from the air squat.

If you are doing this in a gym DO NOT use the smith machine or the leg press, no matter what the meat-heads tell you. They do not allow you to work your core. No core work = no flat tummy. If you try a barbell and it is too heavy then go ahead and do the regular air squat. This is what is considered a strength day. If you reach muscle fatigue before the end of the workout, then pat yourself on the back and call it a good workout.

Log your warm up and workout in the comments. This will help keep you motivated and accountable.

CrossFit Warm-up

We have a saying, “Our warm-up is your workout.”

It’s not very far off the mark. Every day you will see me post CFWU x 2 (eventually 3). This means do some kind of light cardio for two minutes. It can be running, rowing, jumping rope, jumping jacks, anything that will elevate your heart rate and get your muscles warm. Then you will do a 30 second samson stretch (each side). In a lunge, stretch both arms overhead with fingers interlaced and facing the ceiling.

Followed by the CFWU x 2:

10 push-ups (may be done from the knees, try to touch chest to floor)
10 sit-ups (full range of motion (ROM), sit all the way up, no crunchs, hands wherever you want them. You can even hold a light weight or can in you hands and “throw” it forward as a counterbalance.)
10 pull-ups (start with jumping. If you don’t have anywhere to do a pull-up, grip a doorway with one hand and feet touching wall, lean back to full arm extention with your body stiff as a plank and pull youself back to upright.)
10 dips (use the edge of a coffee table, the corner of a counter, or the arms of a chair, with feet on the floor)
10 squats (legs shoulder-width apart, make sure your knees track over your toes and that you break parallel, all the weight should be on the heels. Do not let the heels come off the floor.)
10 back extensions (these can be done over the arm of a sofa if you have something to anchor your legs, husbands work particularly well. Otherwise just bend over at the hip using a straight back.)

Obviously x 2 means to do this twice. For many of you, especially, those who just gave birth, this may be all you do, and that is fine. Most of you will find yourselves sore after the workout, especially over the next two days. This is also normal. Get the blood flowing into the muscles and it will go a long way towards relieving muscle soreness.

On the exercises page I will post some videos so you can see proper form.

Edit:  There is apparently a little confusion.  You do the two minutes of cardio and the samson stretches only one time at the beginning of the warm-up, then you do the two rounds of the rest of the exercise.

This week’s schedule

The way CrossFit workouts are scheduled is three days on/one day off.  Today is the first day of a cycle on the CF Headquarters site.  That means this week we work out Mon, Tue, are off Wed, w/o on Thu, Fri, Sat, off Sun.

Tonight I will post the workout for tomorrow.