Whitney’s Bio
Whitney Welsch, PT, DPT, OCS Whitney’s Personal Blog: http://whitwelsch.blogspot.com/ Crossfit Certifications: Level 1 Certified Coach Crossfit Gynmastics Movement & Mobility Olympic Lifting...
View ArticleDynamic Flexibility
An 8 minuteDynamic Flexibiltiy warm up to get ready for the WOD. http://youtu.be/e-ipqXR1Z9I The sequence: Knees to chest Heel raise with quad stretch Forward Stride + calf Reverse Forward stride +...
View ArticleMobility and Thoughts for WOD 3
WOD 3: 5 mins 5 T2B 5 BJ 30” 5 PJ 115/75 5’ RI Repeat score is lowest of 2 rounds Thoughts: The crux of this workout is not the individual movements, it’s the pace. T2B will fatigue trap and lats and...
View ArticleMobility and Movement Prep for WOD 4 July 2013
As always follow the basic Dynamic Mobility prep video. Then: Dynamic agility: For the airsquats: ankle flips, skipping, bounding, high knees, butt-kicks, low squat jumps, high squat jumps For the...
View ArticleMobility and Thoughts for August Season Week 1
When looking at this workout a few things come to mind: 1) hope your pectoralis flexibility is good 2) hope you don’t already have biceps issues 3) get hydrated. Reason: HSPU are going to stress the...
View ArticlePrep for WOD 5 August 2013
Work through the basic Dynamic Flexibility sequence: http://www.wodmatch.com/2013/07/dynamic-flexibility/ Then: Dynamic stretches: Pecs, lats, anterior delts, thoracic spine Fascial planes of the...
View ArticlePreparation and Thoughts for WOD 1 Sept
Warm up: Dynamic warmup adding 2 extra rounds of lunge walk, bear walk, and elephant walk Foam roller – thoracic spine extension over the roll x 20 reps – length wise on the roll = touch-down reach,...
View ArticleOctober 2013, Week 2
Thoughts: This workout combines vertical plane push pull with the pullups and KBS. They are mirror movements which means grip is going to fatigue quickly and the ability of the lats to sustain an...
View ArticleOctober 2013, WOD 3
Thoughts: This workout comes down to how efficient you are with pushups. The DL load and reps are not necessarily heavy or high and the box jumps allow for rebounding if you’re efficient. The ultimate...
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