Awesome weather to run in yesterday!

With the weather changing and becoming progressively cooler, we need to understand how important it is that we properly warmup AND cool down. When your coaches are having you do these warmups, no matter how weird they may be or it is something that you have done before, they are doing them to prevent you from getting injury, elevate the core temperature which make your soft tissue more pliable, and prime your movement patterns.

Everyone benefits from the warm-up, but the reality is, the older you are, the more important it becomes. Think of a fresh new rubber band out of the bag. Yum. Soft, pliable, easily stretches and quickly returns to its original shape. That’s your 18 year old tendons and ligaments. Now think of a 40 year old rubber band… see where this is leading.

Cool downs are just as equally important as warming up. The cool down helps to get things back to normal like your breathing and your heart rate. During the cool down routine you are also allowing the blood to properly redistribute itself to the heart.

This redistribution helps rid the muscles of lactic acid which can build up around the muscles during an aerobic workout.

If you stop your aerobic exercise abruptly and do not cool down, the blood can pool up around your muscles in the legs. Cooling down also helps reduce soreness the next day, and improves flexibility.

In the workout today we have to make sure that we stay tight in the core and keep the arms fully locked out.


Kettlebell Arm Bar
3 sets of 5 reps on each arm.
Each rep is 3-5 sec.


15 min AMRAP
1 Man Maker 45/25
5 Walking Overhead Lunges 45/25
2 Man Makers
5 Walking Overhead Lunges
3 Man Makers
5 Walking Overhead Lunges……
Masters/Teens 35/20
*Continue to add 1 Man Maker to each round.
**Score is completed amount of Man Makers
***Walking Overhead Lunges are with both hands overhead. Each with a Dumbbell. Use the same weight for both movements.