WOD
5 rounds for time of:
Run 400m
20 deadlifts, 145#/105#
20 push-ups
10 deadlifts, 145#/105#
10 push-ups
Dan dialing in the KB snatch!
If you've got a hitch in your giddy-up Nader will be at all the WODs today to offer his services! He's been a huge asset to Evolve and has been generous to share his knowledge and skills with everyone who asks.
Speaking of hitches in the giddy-ups, the fact of the matter is sometimes people can get hurt doing CrossFit. What, you ask? That's crazy, you think? Well, it's true. But, you can get hurt doing anything physical. Most folks never blink an eye when a friend tells them they got shin splints training for a half-marathon. Or your buddy who went head-over-heals on his mountain bike and got a little busted up. Or your brother who rolled his ankle playing basketball. And you've probably seen some of the war-wounds from sliding into second playing softball. It happens. So how do we try to minimize the risk during our WODs? Here's a couple of things to consider:
Warm-up properly – we put that warm-up on the board for a reason – to prepare your body for what it's about to be asked to do. Come in on time and get warm. Ask yourself "when I go through the warm-up, am I really working at moving those joints and getting warm, or am I just kind of going at hit half-hearted?" Don't just go through the motions, really perform the movements. If something feels extra tight, spend a little more time on it. It's worth it!
Use good technique – How many times have you heard a variation of "keep your chest tall and your back flat"? Tons, right? Keeping in a good, safe position is important. As we get fatigued during the WOD, form can break down. A little breakdown is to be expected, but too much can put us in an unsafe position. Listen to the coach's cues and focus on keeping good form, even when you're neck-deep in the suck.
