Chris Hinshaw is a professional triathlete, renowned endurance coach and instructor for the CrossFit Aerobic Capacity Course. At Tennessee Tech, Hinshaw leads a group of elite CrossFit Games competitors through a series of warm-up drills.
The drills—24 in all—begin with prep work for the hips and lower body. The first five are called high-knee karaoke, over the hurdle, knee to chest, figure four and lunge.
“So what we do … is we focus on the hips. We do a lot of emphasis there early on because that’s the area where CrossFit athletes are really the tightest,” Hinshaw explains to the group, which includes Games champs Rich Froning Jr. and Camille Leblanc-Bazinet.
Drills six through 12 are called lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack. Hinshaw then moves on to warming up the upper body with sitting arm swings and standing arm swings.
The next drills work on the knees and ankles: toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hashmarks. The final drills feature short runs of 20, 40 and 60 yards at about 80 percent of max effort.
“The key to a good running warm-up is really not to overstretch your muscles. You want that tension. You want that spring-like effect,” Hinshaw says.
The Rock on Which it is Built
6 Minute Max Meters
*This is to prepare you for the 12 week Running program to PR your mile! That starts next week!
So be sure to log this score by this Saturday so Hinshaw can provide you with personalized paces!!!
Matthew the Tax Collector
100m at mod pace,
300m at mod/fast pace,
200 at fast pace
-No rest b/t reps-
-Rest 3min b/t sets-
Challenge starts tomorrow!
IT’S TIME TO GET PREPPED
The challenge kicks off tomorrow! Any time spent preparing today (meal planning and actual grocery shopping) will be worth it!
VEGANS AND VEGETARIANS – PART 1/3
Even with the protein target, vegans and vegetarians can certainly do this challenge! The “problem” is (generally) non-animal protein sources contain a lot of carb and fat grams per every gram of protein. You potentially could gain weight to eat enough protein!
See more here – you may be surprised in how many black bean or cheese calories you have to eat in comparison to chicken for the same number of protein grams.
This means things like protein powders can be a great addition to diets without meat. It can allow those individuals to hit their protein target without overeating carb & fat calories.
YOUR SLEEP TONIGHT COUNTS
You log your sleep point the day after it happens (e.g., Sunday night sleep is logged on Monday). That means, technically, the challenge starts tonight; get in bed early!
This information is being provided to you for educational and informational purposes only. It is to educate you about general nutrition practices and as a self-help tool for your own use. It is not meant to substitute for the advice provided by a medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please go to: