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Old 05-05-2008, 11:29 AM   #1
Darin L. Deaton
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Questions Reqarding flexibility/warmup

I am glad to be on the forum. I justed started crossfit. I am an orthopedic physical therapist with private practices. My sports background is primary, secondary and college gymnastics. My question is what type of stretching, flexibility and warm up does crossfit promote? I incorporate flexibility in all of my workouts due to its' correlation between healthy joint function, structure and aging. I am 41 yoa and find when I or my patients lose flexiblity it sets us all up for injuries. What is crossfit's philosophy on this matter.
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Old 05-05-2008, 01:15 PM   #2
Mark Richins
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Re: Questions Reqarding flexibility/warmup

Hi Darin,

Under the FAQ section, the warmup is listed as

1.8. What's the "official" CrossFit warmup?
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.


I stick to the Samson stretch, OHS, situps, back ext, pull ups, dip regardless of the WOD. I always do the full 3 rounds before each workout and I think it works very well as a warm up. I do a 3 week rotation where I do 10 reps for week 1, 12 reps for week 2, and 15 reps for week 3, then repeat. Sometimes to change things up I substitute a 45# bar for the broomstick, GHD situps for straight leg situps, 100# shoulder press for dips, and 135# deadlifts for back extensions.

Some WODs are pull up intensive and can cause blisters or wear the skin off. I rarely have problems and I attribute it to the full 3 rounds of pull ups in the warmup that I do each day. If you don't mind callouses, I highly recommend doing it.

I hope that helps answer your questions. Good luck and welcome to CF!
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Old 05-05-2008, 01:19 PM   #3
Jamie J. Skibicki
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Re: Questions Reqarding flexibility/warmup

We do stretching at the end of the workout to avoid the strength reducing effects of stretching. I do some dynamic stretching as a warmup, but no pnf or static stretching till afterwards.

We also get a good deal of stretching during the workouts from using full ROM. All types of squats and O-lifts are great for flexibilty.
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Old 05-05-2008, 07:10 PM   #4
Darin L. Deaton
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Re: Questions Reqarding flexibility/warmup

Thanks for the reply. I would not think it would matter if we did dynamic/passive stretching after the WOD, which is what I do regularly in my training sessions. But for total fitness, and joint health, taking the muscle, tendon, ligament, joint capsule and fascia with slow sustained dynamic and passive stretching, especially as we get older is important.
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Old 05-06-2008, 05:51 AM   #5
Wade Smith
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Re: Questions Reqarding flexibility/warmup

Darin, it's great to have you on the boards. Many of us will be looking forward to reading your posts in the days to come.
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Old 05-06-2008, 07:14 AM   #6
Jamie J. Skibicki
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Re: Questions Reqarding flexibility/warmup

Darin,

If you have any stretching routines or suggestions, feel free to share. Stretching here is mostly on your own, so some advice is always welcome.
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Old 06-10-2008, 06:14 AM   #7
Brian O'Neill
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Re: Questions Reqarding flexibility/warmup

Quote:
Originally Posted by Jamie J. Skibicki View Post
Darin,

If you have any stretching routines or suggestions, feel free to share. Stretching here is mostly on your own, so some advice is always welcome.
Not trying to hijack the thread but I am having issues with my flexibilty in that I have very little. Stretching/Warmup was always an afterthought but now I am gonna make a serious commitment to flexibility.

Gonna follow the CF Warmup to a T but post workout stretching !? Any thoughts ? Anyone got a good routine they want to share ?
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Old 06-13-2008, 08:12 PM   #8
Blair Robert Lowe
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Re: Questions Reqarding flexibility/warmup

Look at the thread titled Stretching WOD and Drillsandskills.com's stretching section ( w/f safe ).
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Old 06-22-2008, 08:15 PM   #9
George Mounce
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Re: Questions Reqarding flexibility/warmup

Pre-WOD I do basically my own version of the Greg A Warm-up (wfs): http://media.crossfit.com/cf-video/C...regAWarmup.wmv

For post workout stretching I do (10-15 sec each stretch, I usually do the left then right side for each stretch):

1) Lying knee to chest, then knee across body keeping shoulders on ground (both sides)
2) Lying knee to opposite shoulder (both sides)
3) Butterfly groin stretch
4) Standing calf stretch (both sides)
5) Sitting modified hurdler stretch (both sides)
6) Deep squat (I can do ATG squats so I just sit down there and let the hammies feel it)
7) Full lunge (no bent knee) Samson stretch (both sides) - really hits the psoas
8) Crossed leg IT stretch
9) Kneeling one-leg quad stretch (both sides)
10) Cobra (abs) stretch
11) Side reaching lats stretch
12) Arm across chest tricep/shoulder stretch (both sides)
13) Hands behind back neck and delt stretch (both sides)
14) Reaching behind head tricep stretch (both sides)
15) Pectoral stretch by putting arm along wall and twisting opposite direction from arm (both sides)

Really hard to say exactly what I do in a text format, been meaning to make a video of it for a couple of people who have asked.
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Old 06-26-2008, 04:53 AM   #10
Steve Liberati
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Re: Questions Reqarding flexibility/warmup

Dynamic Flexibilty/Mobility Drills pre-workout and static stretches post-workout. Highly recommend Magnificent Mobility by Eric Cressey.
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