Reason #1 as to why you should practice double unders.
Warming up is a little like foreplay: We do it because we’re used to it, but we forget that it makes the actual WOD so much better (pun intended).
Just like foreplay, we need to add a little variety to our warm-up or it becomes, well, mundane. Use the warm-up to practice movements you are deficient in. Try showing up a little early to work on some of the complex movements such as overhead squats, power cleans, jerks, snatches or even muscle ups. Instead of a run try 1500 meters on the C2 or 100 double-unders. Work on Turkish Getups or do a couple of handstand pushups. Maybe your shoulders are as inflexible as mine are, so try doing a few of our shoulder stretches. Knees bothering you? Well it could be from a tight IT band or poor squat form. You could remedy that by hopping on the foam roller or doing some squats facing the wall. Sore lower backs can be caused by tight glutes or hamestrings. Take an extra ten minutes to stretch everything you can. You will see that the extra 10 minutes a day will pay dividends in the future.
Play around with it, have fun, try it and see what happens. Start attacking your warmup like you do your WOD and I’m sure you will start to see PR’s.
The new pledges right before hell week.
The current On-Ramp class is just starting their second week. Make sure to welcome them in to the classes or face the consequence of the 30 burpee rule. The next On-Ramp begins May 24th and is already sold out.
WOD 5/17/2010
A. Clean max effort
If you are recently out of On-Ramp you will do 5-5-5
B. 4 Rounds
20M Walking 1-arm overhead lunges
10 Power Cleans
20 Push-ups
So this is probably one of the first posts I’ve read in a long time… what can I say??? the first sentence got my attention!! I think Forrest did that on purpose. Ok so first, whose legs are those on the 1st picture?? Ouch!!!!! That’s why I sandbag my double-unders
Second, this post was written for me. I always stick to the same foreplay.. I mean warm-up… a mild run followed by a few sit ups and I may even get in a couple seconds of jump roping… if I’m lucky. Today I really tried to switch it up. I even did some jumps on a 12 inch box instead of 6 inch. I’m really pushing myself. Just for you Forrest 
Constance
All kidding aside, great post. I’m going to push myself extra hard this week!!
But the foam roller is more painful than the WOD!!
I really do appreciate that you guys write the warm up out on the board, and for the most part I dig the different/weird warm ups you use. It keeps it fresh, keeps it interesting, and if nothing else it gives me an excuse to chat someone up and ask them how to perform it. With any luck I’ll actually learn people’s names this way.
would the post-WOD nutrition/ foam rolling and stretching be equivalent to the ejaculation? or maybe a smoke?
LoL… whoa… you went there
fiiiiinnnnneee. I’ll add more spark to my warm up … cause Remy said so AND this was just posted.