WOD 101112

The 4 o'clock group trying out the new pull-up bars

5 rounds for time
8 snatches (135/95)
10 wall ball 2 fer 1's (20/16)

Many of you have been having fun warming up on the new pull-up bars in the gym. Thats great one thing CrossFit does well for most people is to get them to do their first pull-up, and then their first set of 10, 20, 30 pull-ups and so forth. Doing Angie as RX'd is a huge mile stone and CrossFit  can get you there. However with great power comes great responsibility. As you increase your capacity in pull-ups make sure that you properly warm up before grabbing the bar and cranking out a few pull-ups. a Proper warm-up includes a general and a specific warm-up. A general warm-up involves increasing you heart rate and body temperature. It can be anything from rowing to running, squats or jump ropes. This is the reason for the progression of our general warm-ups that we do in the gym every day. The specific warm-ups involves increasing mobility in a specific joint and gradually loading the joint so that it is ready for the movement and stress you are about to place on it. When it comes to pull-ups this is the reason we do the shoulder mobility circuit the SMC includes the shoulder pull-throughs, over head squats with a pvc or light bar and kipping on the pull-up bar some optional additions are sottz presses and snatch balances with pvc or light bar.  This all serves to prepare the shoulder joint for the pull-ups and should be done before even the pull-ups involved in the warm-up. The shoulder is the a common problem area with injuries plaguing plenty of people abd warming up properly before pull-ups can help protect you from any damage you might do to your shoulder with pull-ups ( especially kipping pull-ups).