Wed 11/07/12 WOD

Just wanted to give a shout out to our main man ED all the hard work and dedication that he shows every day.  Ed had a 100# PR on his front squat and continues to get better and stronger with age, Keep up the strong work ED!



5 Rounds for total time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

*Rest 3 min b/t rounds


Just wanted to remind some of you the importance of a warm-up!

A warm up is the act of preparing for an athletic event or workout by exercising or practicing for a short time beforehand.  Warming up helps reduce your risk of injury and the aches and pains that come with exercise.  The physiological reason to warm up is to assist your circulatory system in pumping oxygen-rich blood to your working muscles.  The idea is to increase circulation throughout the body for the increased demands of exercise.  Cold muscles do not absorb shock or impact as well, and are more susceptible to injury.

A warm up helps you prepare both mentally and physically for exercise and reduces the chance of injury.  During a warm up, any injury or illness you have can often be recognized, and further injury prevented.  Other benifits of a proper warm up include:

Increase movement of blood through your tissues, making the muscles more pliable.

Increase delivery of oxygen and nutrients to your muscles.  This prebents you from getting out of breath early or too easily.

Prepares your muscles for stretching

Prepares your heart for an increase in activity, preventing a rapid increase in blood pressure.

Prepares you mentally for the upcoming exercise

Primes your nerve-to-muscle pathways to be ready for exercise

Improved coordination and reaction times.


11/06/12 WOD Results




Posted on: November 6, 2012admin

10 thoughts on “Wed 11/07/12 WOD

  1. Love this guy! He is always cheering people on
    and gives 100% every day! He has a big heart and the
    best attitude of anyone I know!

  2. You are the man Ed! Nothing seems to bring you down. Every time I see you… Always smiling, always determined. We can all learn something from this guy!

  3. Thanks to all of you guys for your friendship and help. I really couldn’t get to wear I am without your support. Thank you to Lindsay, Dom, Scott and Marie for all your help. You keep pushing me to the next level.

  4. Ed,
    Congratulations on your continued success! Also, thank you for always cheering me on and for being the consummate gentleman.
    Cathy F.

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