3/13/12 Wall Ball Shots & Row

-Written by KC

Insanity: doing the same thing over and over again and expecting different results.-Albert Einstein

Constantly Varied Warm Ups

Who wants to do the same CrossFit warm up every day? Not me, life's to much fun. We mix it up here at AllStar because it's gotta be fun so the athletes stay motivated, and I stay engaged as a coach.

At CrossFit AllStar we do CrossFit Dodgeball, use speed ladders, perform mini-met-cons, and practice our gymnastics movements (we've even been known to have piggy back races!). The agility ladders are a wonderful tool and keep an athlete constantly engaged every micro second, they are fun, and an excellent warm up tool.

Below and Right: We do varied movements on the speed ladders like bear crawl, roving plank, shuffles, reverse moves, and broad jumps to name a few.

Getting stronger on Pull Ups doesn't always

need to involve an assistance band. When I was learning to do Pull Ups and gathering the prerequisite strength, I never had a band, they weren't around. My coach held my feet, or I used a chair to spot myself, and I gained all the strength I needed to do lots of Pull Ups. I like to have my athletes ditch the assistance band for a bit so they get used to NOT using it, and they create comradery with a partner. And it's FUN!

Workout of the Day

Warm Up:

400m. Run

Speed Ladders

3 X 10 Pull Ups (practice kipping)

Skill:

Concept 2 Rower

WOD:
For time:

Row 2K

50 Wall-ball shots(20/14)

Row 1K

35 Wall-ball shots(20/14)

Row 500 meters

20 Wall-ball shots(20/14)