Better Performance in 5-Minutes!

DSC_0117The basic principle behind doing a dynamic range of motion warm-up is to prep your body for movement by elevating your heart rate and improving circulation, thereby increasing blood flow and “warming up” your working muscles. Warming up properly will lead to a better performance once the real work begins. Above all, injury prevention is our number one reason to warm-up. On day one at CrossFit Worthy, everyone is taught 10 movements that we refer to as DROM (Dynamic Range of Motion). Let’s go over them again so we can fully understand the purpose and effect of each movement so you can better determine which exercises you NEED to be doing before EVERY workout and why.

  • High Knees:
    • Stretch glutes, hamstrings, hip flexors
  • Butt Kickers:
    • Stretch quads, hip flexors
  • Karaoke:
    • Improve coordination
    • Warms-up abductors, adductors, calves, gain Range of Motion (ROM) in torso/spine
  • Straight Legs:
    • Stretch Hamstrings, glutes, calves, spinal erectors
    • Improve balance
  • Open the Gate:
    • Stretch adductors, gain ROM in external rotation of hips
  • Close the Gate:
    • Stretch abductors, glutes, gain ROM in internal rotation of hips.
  • Squat and Shuffle:
    • Stretch adductors, quads, hamstrings.
    • Glute activation
  • Bear Crawl:
    • Warms-up shoulders, builds shoulder strength and stability
    • Increases hip mobility
    • Improves shoulder and scapula function
  • Crab Walk:
    • Stretches chest muscles, shoulder and hip flexors
  • Inch Worm:
    • Stretches hamstrings, glutes, calves, low back muscles and lats
    • Improves scapula function, hip function
  • Spiderman:
    • Stretches hip flexor, glutes, calves, hamstrings, adductors

What you need to be doing before every workout:

  1. Move to an aerobic warm-up (Row, Bike, or Run 3-5 minutes)
  2. DROM
  3. Crossover Activation
  4. Foam Roll if needed

Here’s a guideline to follow if you are sore/tight in certain key areas:

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Foam Rolling has a purpose in warming up, but it is NOT the only thing you should be doing. Foam rolling breaks up fascia to help get muscle flexible again, but without an elevated heart rate, blood won’t circulate to warm your muscles.

Arriving just 10-minutes before the start of class, getting these things done,  can give you the most benefit and enjoyment out of the workout that day. We are creatures of habit, so make good warm up habits. If you don’t have good warm up habits, make new ones, now. It doesn’t take long and your lifts will thank you!

A Hands on Approach

We use every single part of our body on a daily basis in CrossFit. With all of that use typically comes soreness and muscle tightness. If your quads are tight, we have foam rollers and the (not-so) beloved couch stretch to help deal with that. If your back is tight, we have the pigeon stretch and posterior chain stretch and to help alleviate all that nasty tightness. But what are two things that we use literally every single day that are seldom taken care of or given any attention? That’s right, our hands. Our hands take a beating every single day, whether we are doing clean and jerks, kettlebell swings, pull ups, even burpees, you get the idea. We have many ways to help fix soft tissue ailments from working out, so here are ways to prevent our hands from ripping, how to treat a ripped hand, and how to train with a ripped hand.


First and foremost, making sure your hands are properly moisturized with lotions that are free of dyes and lotions will help decrease the chance of separation between the callus and the layers that are beneath it. Dry skin is a callus’s biggest enemy, moisturizing lotions and/or salves are callus’s biggest ally. We carry CrossFIXE, which is a product filled with different oils and ingredients that our hands will love! It has unrefined beeswax, coconut oil extracts, myrrh, frankincense, many other organic extracts, and most notably, vitamin E. Vitamin E is essential for not just healthy palms, but healthy skin! Many users have noted that it has a very natural feel; something that isn’t too oily or greasy, rubs in easily, and only needs a moderate amount each application for it to be effective.

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Source: CrossFIXE

Aside from preventing them from getting too dried out, maintaining the height and size of the calluses is also important, but by doing it correctly (hint: gnawing them off is not doing it correctly). Pumice stones, callus files, callus razors/removers are tools that can be used to correctly and safely decrease the size of calluses. These are all best to do when the skin is soft and easily removable, so during or after a shower for example. It should be noted that if using a callus razor it is best to take a little off each time, and not the whole entire callus. If shaven too low and too much of the skin is removed, you might as well consider it a rip because your ability to grab onto a barbell or pull up bar will be hindered. I personally have done this on a few occasions and it does not feel pleasant. Along with all of this is chalk use, which is a double-edged sword. Chalk, in humble amounts, draws away moisture from your hands so you don’t need to grip the bar/implement tighter, which is good news for any existing calluses! However, too much chalk leads to more friction, which will eventually cause ripping.

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How To Treat a Rip

So what happens if you do rip? First off, clean off anything with blood on it, including equipment. If the skin hasn’t broken and is a blood blister, let it run its course and try to keep it from popping as long as possible. If the skin has broken, remove the remaining skin by carefully cutting the skin on the far edges of the rip, washing with soap and water, then applying Neosporin or other antibacterial ointments that will help replace some of the natural oils your skin produces. The ingredients in CrossFIXE’s hand tube also speeds up the recovery process for damaged palms, which minimizes your time away from training. Blister band-aids are excellent when it comes to keeping an open blister/rip clean and free from debris.

Training With A Rip

Ripping your hands should not be something that is celebrated, even though many people within the CrossFit community see it as a right of passage. It essentially is a preventable injury, and takes away from training, along with another entry point for infection and other potentially harmful germs, so keeping it clean and covered during training is key. Gymnastics grips and athletic tape are two of the most common forms of hand protection used today. Gloves or other forms of hand protection that are loosely fitting increase friction, which is the exact opposite to what is desired.

Whenever we’re sore we take action to deal with whatever area needs attention. Our hands should be no exception to that because they literally connect us to our fitness. Remember that chalk can be your friend if used correctly, and your enemy when used incorrectly. Removing excess chalk from your hands during the workout is just as important as washing it all off as soon as your workout is done. If a rip eventually happens, wash it with soap and warm water, remove excess skin if it has ripped open, shave down the ridges so that they won’t be able to catch on an implement, and throw on a blister band-aid to keep it clean. We use our hands everyday, so maintaining them should also be an everyday thing. Preventative actions now will help later because you won’t have to take time or intensity out of training and it won’t impact your outside life. Keep them moisturized, level, and supple enough to endure all the work you put into getting stronger!


WARM-UP: 5 Rounds:
         5 Good Mornings
         5 Deadlifts
         5 Front Squats
STRENGTH: 10:00 to find a heavy 5RM Deficit Deadlift

      A1: 150m Row (pace)
      A2: Kb Swings (American) 53/35#
      A3: Push Press 95/65#
      AMRAP IN 7:00
      A1: 30 Double Unders (pace)
      A2: Power Snatch 95/65# or 40%
      A3: Weighted Sit ups


          5 DB Press
          10 Bar Rows
          15 Squats
STRENGTH:  2:00 test out / 4:00 Rest
           1.) Handstand Push Ups
           2.) Strict Pull Ups
WOD:  10:00 running clock:
      3 Rounds: 
      10 Hand release Push ups
      5 Toes to Bar (T2B)
      AMRAP (for remainder of time):
      14 Wall Ball 20/14
      7 Burpees



WARM-UP:  3 Rounds:
          5 Wall Squats
          5 Gobblet Squats
          5 Air Squats
          5/5 Walking Lunges

STRENGTH:  12:00 to work up to a heavy 3RM Tempo Back Squat @ 50x0
           12:00 to work up to a heavy Power Clean + Hand Clean + Thruster complex
           Watch a video of Coach Jeremy doing the complex!             
WOD:  AMRAP in 12:00
      3 Deadlift 135/95#
      3 Hang Power Clean
      3 Front Squats
      3 Push Jerk


          5 Good Mornings
          5 Deadlift
          5 Sit ups
          5 Mountain Climbers
STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010
WOD:  AMRAP in 7:00
      A1: 20 Thrusters 45# (pace)
      A2: Slam Ball
      A3: Wall Ball 14/20#
---7:00 REST---
      AMRAP in 7:00
      A1: 30 Double Unders (pace)
      A2: KB Swings
      A3: HSPU


         5 DB Press
         10 Bar Rows
         15 Squats
STRENGTH:  8 Rounds, :15on/:15off
           1.) Handstand Push Ups
           2.) Strict Pull Ups
WOD:  8:00 AMRAP
      5 Toes to Bar
      5 Chest to Bar
      5 Burpee Box Jumps


photoThere is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:)

WARM-UP:  5 Rounds:
          5 Good Mornings
          5 Dead Lifts
          5 Sit Ups
          5 Mountain Climbers
STRENGTH:  10:00 to hit a heavy Dead Lift cluster:
WOD:  AMRAP in 7:00
      A1.) 15 cal Row (pace)
      A2.) Slam Ball
      A3.) Kb Swing
REST 7:00
      AMRAP in 7:00
      A1.) 10 cal Row (pace)
      A2.) Wall Ball
      A3.) Double Unders


          5 Push Ups
          10 Ring/Body Rows
          15 Squats
STRENGTH:  6 Rounds: :20on/:10off:
           1.) Dips
           2.) C2B (Chest to Bar)
WOD:  10:00 AMRepsAP:
      120 Double Unders/240 Singles
      60 Lateral Burpees
      30 T2B (toes to bar)