Thursday 10.28.10

SWOD:
Thruster 1rm

Metcon:
3 Rounds for time of:
- 400m Run
- 10 Overhead Squats (45/35)
- 10 Pull Ups
- 10 Push Ups
- 10 Sit Ups
- 10 Back Extensions

WOD Tips:
We've reviewed the front squat and the push press this week.  Now we will put them together for the thruster.  Work up to a new 1rm, or a max for the day.

For the metcon, today's WOD should be what each of us are doing as our warm up every single day.  Imagine how easy pull ups would be if you did two sets of this circuit at the beginning of every WOD.  If you want to work on ring dips or handstand push ups, you could substitute those for push ups.  There's an old CrossFit saying:  "Our warm up is your work out."  It comes from this warm up here, and variations of it.  This will make you break a sweat, work on weaknesses, and increase flexibility, all while priming your nervous system and lubricating your joints for the "real" workout ahead.  I can't say it any more clearly.  If you can't do pull ups yet, your warm up needs work.  Do this every day and see where your fitness is a month from now.  I'm just sayin....

Post weights and times to the comments section!  bc