If you’ve been at the gym over the past two days, you will have noticed some light stretching after the WODs. What are your thoughts on this? Are they helpful? Should stretching be up to the individual? Or should it be programmed just like the workout? Let me know in the comments.

5 rounds of:
40 Double Unders
30 Box Jumps
20 Kettlebell Swings

Krista getting her stretch on

55 Responses

  1. Gabrielle

    The stretching is a great addition – I would love to have it added to every session and of course it’s definitely also a good idea to do more on our own. Great initiative Kevin 🙂

  2. krista

    i’m all for the stretching too – see i’m doing it again today 😉

    morning CF Endurance WOD at the pool

    WOD: AMLAP (as many laps as possible) in 15min
    i did this with arms only as my legs were fried from ride last night

    700m in 15min
    750m in 15:32 (had to get back to my water bottle)

    stretched in the warm pool for 10 min afterwards YAY! 🙂

    last night was a tempo ride: 62km in 1hr 53 min
    33km/hr – definitely a PR for speed on that distance! last year i was doing 50km in that amount of time.

  3. Jamie

    I really like the stretching, can really feel the difference the next day. Would be nice to have it part of the program until it becomes routine.

    Pretty fustrated I couldn’t sit with my legs crossed yesterday!

  4. Joanna

    WU X3
    Strength – OHS x5
    45 55 65 75 85(PR Reps)

    5 Rounds
    40 DUs
    30 BJs
    20 KBS #35
    Total – 3 Rounds and 11 BJs in 20mins..not too happy with that.
    Got a PR for DUs first round..37 in a row! and happy with my OHS this morning too so i guess it wasn’t too bad a morning all around.

  5. Kevin

    5 rounds of:
    40 Double Unders
    30 Box Jumps (24″)
    20 Kettlebell Swings (53#)


    Lower back is fried from yesterday and today. Good stretch afterwards.

    And enjoyed ‘girl talk’ at the coffee shop afterwards. Thanks Jane and Tracey!

  6. CFWU x 3

    Deadlift 3RM 45-95-115-135-150 (PR-reps)

    5 rounds of:
    40 Double Unders
    30 Box Jumps
    20 Kettlebell Swings (35#)

    3 rounds + 4KBS 😀

    Great push this morning everyone! Tracey’s back baby!! Kudos to Ed, Corinna & Kevin for 5 rounds. Very tough!
    Love the stretching!

    Any time Gym Guy but next time you have to have an espresso!

      1. Gabrielle

        Yes… That would be very similar to you drinking that caffein junk on our roadtrip back on Sunday night LOL And then you crashed! I seriously hope people don’t actually give their kids Red Bull though… Yikes!

      2. Joanna

        No no Jane..if he tries that you will be there to suffer through it with me since you initiated this grand idea lol Believe’d be in for a treat.

  7. Tracey

    3 Med Ball Runs

    WU x2

    Shoulder Press x5
    45-50-55-60(3 only)

    5 rounds of:
    120 Singles
    30 Box Jumps
    20 KBS (25#)

    4 rounds + 9 BJs

    Great to be back!!!!I was really nervous, but now feel amazing. Thanks for the hang out time over coffee Jane & Kevin.

  8. Corinna

    WU x 2

    Back Squat x 3
    110- 120- 130- 135- 140

    5 rounds of:
    40 double-unders
    30 box jumps (black box)
    20 KBS (35#) 5 rounds unbroken

    Time: 17:27
    This was a tough work-out both mentally and physically. I was quite nervous before starting this work-out because I really wanted to finish it under 20 minutes. I jumped in the shower when I arrived home and hopped back into bed and had the best nap of my life!!! lol!
    Great job to the a.m crew. God to see you back Tracey.

  9. Sonia

    I’m all in for the stretching too… very important for all to do stretches and this way we are sure to do them! This will make a huge difference for all, for increase range of motion and for healthier muscles too:)

  10. Jeff

    I recently bought a stretching book… the same one Kevin has a the gym. I find it quite helpful but looking forward to a little group therapy. 🙂

  11. Jamie

    CFWU x 3

    Strength – Press

    WOD – 5 Rounds of
    40 Double Unders
    30 Big Box Jumps
    20 Kettlebell Swings 53#

    3 Rounds and 26 Box Jumps

  12. Jeff

    Push Jerk – 3RM

    WOD rx’d:
    40 Double Unders
    30 Big Box Jumps (24″)… as Kevin said… 4 inches makes a difference…
    20 KBS (53#)

    4 Rounds even in 20min.

    1. Gabrielle

      Oh… it is so very hard not to comment on this one! 😀 I will say this though, excellent work on this tough WOD Jeff – your DUs are awesome!

  13. Liam

    WU x 3
    Strength = OHS x 3
    95-100-105-110-115 (PR for reps) 110 and 115 done with shoes off. 110 was… interesting. 115 while being the heaviest was the easiest.

    WOD: Mental hell and I think I’ve mentioned before…. I’m sorta partial to breathing….

    40 DU’s (New PR of 38 in a row!)
    30 Big Box Jumps
    20 KBS (#35) Going a little easy on my right wrist.

    Time: 19:46
    What a freaken terror!
    Great work 6:30 crew!

    Oh… and yeah the stretching is a good thing.

  14. Gabrielle

    Warm up times 3

    Strength front squat 5’s


    I felt like I had done enough of a workout after all that – I was already beat! But then…

    WOD from hell in 20 max
    5 rounds of
    40 DUs
    30 boxjumps (black)
    20 dumb bell swings (25#)

    Total of 4 rounds and 9 DUs… Though this was disgusting, I wish I had had time to do all 5 rounds – I hate not finishing what I start! But, it was a great sweat 🙂 and I loved the painful stretching afterwards… I must really be a masochist!

    Great job on another tough one everyone – belly bumps to all 🙂

  15. Gillyon

    CW x 3
    Deadlift (5s) 45-135-155-175

    WOD – 5 rounds of:
    40 DU
    30 Box jumps
    20 KBS (35lbs)
    Time – 13:21

    Crazy crazy cardio. WOW that was a tough one.
    Great job to everyone that showed up to the gym today.

  16. Tracy

    Warm up x 3
    strength, good mornings x1

    12o DUs
    30 box steps
    20 dumb bell swings (25#)
    4 rounds 45 singles

    That was definitely not my favorite work out yet!!

  17. Kerry

    cfwu x 3
    shoulder press x 5

    120 Single Unders
    30 Box Jumps (8″)
    20 KBS (20#)

    4 rounds + 1 single

    and as an aside, i managed to do my first DU. 🙂
    thanks to everyone for the inspiration and encouragement!!

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