An Effective Warm-up with Chuck Carswell

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WOD #2 – January 29th

anniekettlebellswing_2

Warm-up

Complete 3 rds of the following

  • 25 – Double unders or 2x Singles
  • 10 – DB Bent over rows
  • 10 – Air squats

Mobility

Complete 2 rounds

10 – Inch Worms

10 – Bird Dogs

Workout 

AMRAP-10

  • 10 Burpees
  • 10 Dumbbell or russion kettlebell swings (25-35# Women/ 35-55# Men) – Swing to eye level
  • 10 sit-ups

Note rounds + partial reps and weight for DB/KB swings

First Wod for Week of Jan 25th

Deadlift

Warm-up

Complete 3 rds of the following

  • 20 – double unders or 2x singles
  • 10 – overhead walking lunges – Hold a broomstick or PVC pipe overhead
  • 10  – bird dogs (slow and controlled)

Mobility

Workout

AMRAP – 10 – Completes as many rounds as possible for time.

  •  10 Dumbbell Front Squats (20/25# Women / 30/35# men) – Hold dumbbell on shoulders, elbows forward – Squat crease of hips below knee (GET LOW) — Watch Video for good form
  •  10 Suitcase deadlift with same dumbbells – Watch video for proper form
  •  20 Double unders or 2x singles

Note dumbbell weights, use the same dumbbells for the front squats and deadlifts.

We’re Doing the CrossFit Games Open – SIGN UP TODAY – Feb. 26th – March 30th

EDFM will be doing the 2015 CrossFit Games Open together.   For the first time the CrossFit games will be announcing scaled workouts which will make the competition more accessible to many others who train in this sport for health and fitness but want to participate in the fun and commerdary of the CrossFit Games.

What is the CrossFit Open: (Click this link to review from the official CrossFit.Com Games site)

The 2015 Open begins on Thursday, Feb. 26. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1 and moments later top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on Monday, March 2. Don’t be late!

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

A scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will be designed to make the Open even more accessible.

Visit Games.CrossFit.Com to review the rules and decide if you want to register to have your times, and scores recorded.

http://games.crossfit.com/about-the-games/the-open