The afternoon class gets loosened up with some high knees before their WOD.  

A good warm up should accomplish several tasks including raising your heart rate, respiration rate, and body core temperature.  It should also prepare your muscles for any dynamic movements that may be present in the WOD.  Here at ARCFit we tend to change the warm-up fairly regularly so that things don’t get stagnant (“routine is the enemy”).  In addition to the posted warm-up, it’s always a good idea to take some time and practice a weakness as part of your pre-WOD routine.  This allows you to work technique but still accomplish the goals of the warm-up.  Squat cleans a bit sloppy? Grab an unweighted barbell and knock out 15 in row attempting to maintain perfect form.  Still fighting for that first muscle-up?  Jump on those rings and hit some more dips.  HSPU’s not quite there yet? Practice some 30 second handstand holds while maintaining active shoulders and a rigid core.  With time, these weaknesses will become strengths.  So put a little thought into your next warm-up, have some fun with it, and make it work for you!

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08/26/2009 WOD:

3 rounds for time:

Run 400 meters

35 Push-Press (95/65)

Row 500 meters