Lunges, pullups and situps, oh my

Today's Wod was as follows:
100 feet of lunges
21 pullups
21 situps
100 feet of lunges
18 pullups
18 situps
100 feet of lunges
15pullups
15 situps
100 feet of lunges
12 pullups
12 situps
100 feet of lunges
9 pullups
9 situps
100 feet of lunges
6 pullups
6 situps

Time: 12:22

I did this one as prescribed.  One of the best Crossfitters (Chris Spealler) did it in 6:42.  That guy is an animal. 

Cash in:
Bergener warmup
Barbbell complex warmup
Dynamic stretches
Quad spinal rotation

No cash out today, but I did stretch my hamstrings for like a minute

Day 4 - Thrusters and situps

Nothing but a good hard workout today.  After working out for 4 days straight, I was getting pretty sore.  Especially my back from those tricep rope pullups and the pushups yesterday.  A good warm up was all I needed to lube up my muscles and get them ready to go. 

Warming up to some people is usually a 5 minute bike ride, walk or run, then a bunch of static stretching (bend over and touch your toes for 20 seconds).  This is NOT  a good warmup.  Our bodies actually relax more and shut down the reaction time of our muscles when we hold stretches.  The best warm up you can do would include dynamic movements as found in this or this video.  This helps prepare your body (nerves and muscles) for movements you are going to do during your workout or sport. 


Cash In:
Dynamic warmup
Burgener Warm-up
Burgener barbbell complex warm-up
10 pass throughs with dowel
10 overhead squat with dowel and 45cm ball

Today's workout:
3 rounds:
15 x 30# dumbbell thrusters
30 situps
7:27


Cash Out:
Single knee to chest bridges x 10
hamstring and hip stretching
Samson stretch

Energy: 7.5
Stress: 2
Shoes: VFFs
Location: Fitness Factory 7pm
Bad Boy: 3-4 lifesavers/ 3 laffy taffy @ work
Good Boy: All zone all day!