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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-25-2007, 05:08 PM   #1
Ryan Sears
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I was wondering what type of warmups alot of crossfitters use? I've tried certain stretches and some running or rowing but I think I need something more. Ideas would be very helpful.
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Old 02-25-2007, 07:51 PM   #2
Michael Stehle
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I do this three times around

10 PVC shoulder dislocates
10 PVC OHS
10 push ups
5 pullups
10 sit ups
10 back extensions

sometimes I jump a little rope, all depends on the WOD.

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Old 02-26-2007, 10:53 AM   #3
Aushion Chatman
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I've taken to burgener warm-up with PVC, skill xfer exer with PVC, followed by 5-10 minutes of Jump Rope.
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Old 02-26-2007, 11:13 AM   #4
Becca Borawski
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Run 800m or row 100m at warmup speed, or jumprope for 10 minutes. Then pick a couple exercises to rotate through, like pullups, situps, arch rocks, windmills, walking lunges, squats, etc. Sometimes warmup is a good time to do a little skill work or get comfortable with an exercise, or work on handstands, or whatever it is you might be working on.
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Old 02-26-2007, 03:28 PM   #5
Bill Russell
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The Otis Warmup

1 round of

10 PVC shoulder dislocates
10 push ups on paralletes or rings
10 25-35 lb DB swing
10 box jumps
10 DB deadlift
10 btb squats 5-count hold at each bottom
10 PVC OHS
10 pullups
10 DB snatch right
10 DB snatch left
30 second handstand hold against wall
10 forward rolls, alternating sides

5-6 minutes, gets you loose and breaks a bit of a sweat on the forehead.

Continue this for four more rounds if you want to use as a WOD, for time of course. This workout is named Oda May, after Otis' sister :kicking0:
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Old 02-26-2007, 09:30 PM   #6
Troy Archie
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Warm up with your weakness
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Old 02-26-2007, 10:42 PM   #7
David Aguasca
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i combine light DB hang power snatches, kipping pull-ups, and handstands. it works up a sweat pretty well, and i get to practice my handstands.
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Old 02-27-2007, 01:20 PM   #8
Brett Tom
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the crossfit warm up is great. I usually do 3 rounds , 10 reps of everything. been using an oly bar for the ohs instead of a broomstick lately.
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Old 02-28-2007, 02:22 AM   #9
Blair Robert Lowe
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Bouncing on tramp ( basic flips or handsprings, shape jumps )or jumping jacks, cartwheels.

Sub tramp for rows or KB swings if I'm at a CF gym. Screw running. Jump rope mebbe.

Rolling.

Shoulder/back bridge, head bridge, hand bridge.

Yoga sun salute dog thing pushup seal stretch yadda yadda.

Candlestick rocks.

OH squats and pvc dislocates.

Samson/knee lunge stretch

Needle kicks/scale. ( put hands on ground, swing leg behind to vertical or hold; through ROM vs snapping though the latter is down sometimes as a drill not typically during WU ).

handstand hold, presses. handwalking.

kipping on a bar ( also to pop and release my elbows ) or rings ( include skin the cat ).

Stretch out the wrists, wrist pushups.

Neck and body circles, body twists, arm circles and arm crossovers/hugs.

Sometimes sub ring or bar swings in the WU if I get in late to events past WU period.
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Old 02-28-2007, 02:54 AM   #10
Gorm Laursen
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These days I do 100 situps in a row and that's it.
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