Sunday 100613

Rest Day!


Katie L. - one of the die-hard 6 AMers!

As you guys know, Ryan traveled to Canada and hit numerous boxes while there. We sat down with him and listened to the things he thought were great, the things he thought were OK, and the things he wasn't a fan of. One of the things he experienced at a couple of the boxes was a different philosophy of warm-ups. The standard CrossFit warm-up consists of squats, push-ups, pull-ups, back extension, dips, and the sampson stretch. Here's the purpose of the warm-up, as taken from the CrossFit Journal 08, April 2003:

We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.

So as you know, we do this at Evolve with a variety of body weight and movements with PVC. But as we were talking today, we realized that when hitting a WOD on our own, all 3 of us preferred a variety of dynamic range of motion (DROM – remembers this Foundation folks?) and dynamic stretching. We felt it still met the goals stated above, admittedly without the practice of basic movements.

So in our attempt to keep things constantly varied at Evolve, you're going to see a change in our warm-ups. We're going to throw some new things your way and mix things up a little bit. But as always, we want your feedback. Pay attention to how your body is moving. Is this way of getting warm working? Does it meet your needs? Do you enjoy it? We want your feedback. We need your feedback. So try it out and let us know!

Check out this video from Dutch Lowy ( dynamic stretching:




7 thoughts on “Sunday 100613”

  1. Kelley De Laney

    Had my last Fire Fighter 1 field day today. Search and Rescue, Attack, Ladders, Vert. Vent, Horiz. Vent, and Hyd. Vent, on/in a 3 story, with basement training tower. While doing all these throughout today, I realized that I could do my more work without assistance, heavy lifting and everything involved with everything wasn’t as hard as it has been in the past! Oh and I could make my air last twice as long as everyone else!!!!!!! 🙂 I am very excited by what I did today and look forward to making it even better! Thanks Evolve! 🙂

  2. Kelley, hearing that made my day. That is great and you should be proud of yourself. It flat out works and we are happy that you guys are seeing the benefits. Keep it up, it only gets better!!!!!! And by the way, HARDER! But that’s why we do what we do, because it is HARD! We live in the suck!

  3. Kelley De Laney

    Thanks guys! I’m super excited to see what my Fire Fighting Future and my Crossfit Future holds! See you all in the gym this week! 🙂

  4. I was really disappointed in one of the riders in my group. At the first yellow light, he attempted to organize riders at the last second to run the red and simply take over the intersection. He shouted “We have to take over the road and just go through the red lights,” apparently confusing a social Saturday afternoon ride with Critical Mass. With no regard for the level of experience or desires of others in the group to have a nice leisurely ride, he singlehandedly split up the group. Later in the ride he swerved in and out of traffic attempting to asdfblock multiple lanes for our group. This simply was not necessary and at times made our ride too intense and dangerous. I hope I’m nowhere near him during the tweed ride this fall.

  5. If I were to fall in love,It would have to be with youYour eyes, your smile,The way you laugh,The things you say and do
    Take me to the places,My heart never knew
    So, if I were to fall in love,It would have to be with you.
    Ed Walter

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