4.21.14 WOD

9 Unbroken Pull Ups at the Pow3r of Three Comp.  Congrats Devon on the HUGE PR!

Sprinting. CrossFit is all about the sprint. Why?!? It develops muscle, burns fat, and makes you fast. Want to get faster at a 5k? Try sprinting more. Want to go faster in a CrossFit workout? Try sprinting more. Want to lose weight?  Try sprinting more. Want to get stronger? Try Sprinting more. CrossFit by definition is “Constantly Varied, High Intensity, Functional Movements.”  Put simply, do whatever we’re doing at your highest possible output until form begins to fail.  Then slow down, correct form, and keep pushing with whatever is left.

When we hear the “3,2,1, GO!” , we begin the sprint each and every day.  Today is the purest of sprint days.  Jogging a 2k? Most of you can do it in your sleep.  Sprinting 10x 100M?  Let me know what you think of it after.  Enjoy 🙂

Warm up those Quads.  Be HYDRATED, eat your bananas, ensure they are properly warmed up so they don’t pull.

10 Rounds
Every 2 Minutes
100M Sprint (100%, ALL OUT, As fast as you can go)
Score fastest 100M

Row an EASY 500M (No faster than a 3 Min pace)
Foam Roll Quads
Ninja/Couch stretch against the wall

Restoration exercises with Kelly Starrett.  By now I hope you’ve started to see a lot of things in common in these videos.  Because we sprint, we NEED to mobilize and stretch in order to prevent injury.  A HUGE percentage of injury comes from overuse.  Quads, Posterior Chain, Hamstring, Shoulder, Psoas (This one is a BEAST). Keeping those mobile after exercise is the key to gaining flexibility and preventing injury.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=Bjq8preeSjI[/youtube]