Several people have asked me what I think about changing the culture of our gym, so that we warm up together. I love this concept! And I have enjoyed visiting other gyms that did this, every hour! In fact most of the other CrossFit gyms I have visited, always warmed up together. As much as I think we should all warm up before doing any wods, I think this would not be as good for our gym as we want it to be. There are several people, in several different classes, who come straight from work and are anywhere from 10 to 20 minutes late for the class they want to attend. If they go home to wait for the next class to start, because you are not allowed to attend a class if you are late, there is a chance that they will get involved with something that needs done at home and never make it back to the gym. I have also visited gyms that just leave a clock running. People come at all times during a period of about 3 hours. They warm up on their own, start their wod when they are ready and record their own times on the board. I think what works well for us is to have an hour that works pretty well for a person’s schedule, and we can add a person in when the rest of the class started earlier. This does not mean you shouldn’t warm up! The person coming in late should warm up! The people who come in early to visit should warm up! Always make sure you have warmed up each of the movements in the wod and you have the weight that pushes you to improve, before you start the wod! Do what you should to warm up or work on a skill you’re trying to get. If the class won’t wait for you, start later. Or better yet, make them warm up with you!

MONDAY 7-25-16
4 Max Reps*
Unbroken Back Squat (75% of 1RM)
Unbroken Double Unders
Unbroken Push-ups
5 minutes Row for Meters
* 3 attempts to get your max unbroken reps
you may do the movements in any order, Row last, one time only

TUESDAY 7-26-16
"Masters Final"*
For time:
27 Chest-2-Bar Pull-ups
2 Rounds of:
12 Deadlift (185,125)
9 Hang Power Cleans (same weight)
6 Jerks (same weight)
*scales for 55+ Pull-ups, (155,105)
            60+ Pull-ups, (135,95)

Modified "Masters Event 1"
For time:
8 Deadlifts (365,255)
1 Rope Climb
20 Sit-ups
1 Rope Climb
40 Double Unders
1 Rope Climb
60 Wall Balls (20,14)
1 Rope Climb
40 Double Unders
1 Rope Climb
20 Sit-ups
1 Rope Climb
8 Deadlifts

THURSDAY 7-28-16
Shoulder Press
For time:
500 meter Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

FRIDAY 7-29-16
4/4 "Angie"
4 Rounds for time:
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

SATURDAY 7-30-16
Open Gym from 8 to 10am

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