CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 05-04-2008, 07:36 PM   #1
Michael Bell
Member Michael Bell is offline
 
Michael Bell's Avatar
 
Profile:
Join Date: Apr 2008
Location: Canton  Ohio
Posts: 80
Let's revamp the CF Warmup

In my opinion, a good warmup is essential to having a good workout. I am fairly new to CF, but the official CFWU doesn't seem to be very good. I am pretty sure that few people actually do it before the WOD:


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.


This is almost a workout in itself (especially doing 30+ pullups). I think if you put "3 rounds for time of..." that this could be a WOD. I think, since CF has been around for quite some time, that we should revamp the warmup to make it more accessible and relevant to all Xfitters for everyday use.

My proposal is straightforward, focusing on dynamic stretching principles while getting your core body temperature up. With this I haven't tired myself out before I even get started.

Mike's unofficial CFWU:

1/2 mile jog
Trace circles in the air with arms - 10 small, 10 full range of motion, both arms
Stretch quads and hamstrings - dynamic stretches
5 pullups, 10 pushups, 15 squats (i.e. 1 round of Cindy)
Stretch groin, calves - dynamic stretches
5-10 Dips
2 samson stretches, 1 for each leg

Let me know what you think... or post something better, I think it's time to revamp the warmup!
__________________
"Believe and act as if it were impossible to fail." - Charles Kettering
  Reply With Quote
Old 05-04-2008, 07:45 PM   #2
Douglas Smith
Member Douglas Smith is offline
 
Profile:
Join Date: Mar 2008
Location: Evans Mills  NY
Posts: 34
Re: Let's revamp the CF Warmup

Hey Mike I would nix the jog and add more stretching. However stretching before the workout is really all I do. Usually works out pretty good for me.
  Reply With Quote
Old 05-04-2008, 07:50 PM   #3
Christian Gotcher
Member Christian Gotcher is offline
 
Christian Gotcher's Avatar
 
Profile:
Join Date: Nov 2007
Location: Annapolis  Maryland
Posts: 751
Re: Let's revamp the CF Warmup

I think a significant part of the point is that it's not for time, allowing you to scale it as you want by taking your time with it. Albany Crossfit scales with assistance bands and variants for those who can't complete the warmup as RX'ed, and it works the full range of motion. To top all that off, I find that I usually underestimate the full extent of a warmup- it should get you hot (ie: warmup), maybe even a little sweaty, a little loose, and I feel the CFWU does that for me. (BTW: I do it most of the time before my workouts, or some variant thereof since I sometimes don't have the equipment or forget one of the elements)

That being said, to each their own. It gets boring for some, and rowing, running, jumping jacks, shadowboxing, monkey bars, and a million other exercises all have a solid claim for being excellent warmup components.

Crossfit is flexible enough that I don't think changing the 'official' warm-up would change the community too much. I think, rather, that if a huge cross-section of affiliates starting doing an alternate warm-up, the official one would and should change to match both to keep some degree of uniformity in the Crossfit name and to encourage a sense of community (fitting, considering the rest day article today).
__________________
M/22/155|Murph-28:19|Helen-9:39|Annie- 5:12|CFT-700|1.5 Mile-8:35|Strict PU-24|Fran-5:24 log
  Reply With Quote
Old 05-04-2008, 08:00 PM   #4
Oliver Gould
Member Oliver Gould is offline
 
Profile:
Join Date: Oct 2007
Location: Santa Cruz  CA
Posts: 436
Re: Let's revamp the CF Warmup

Being that you're fairly new at CF, why don't you try the actual CF warmup for a while before you decide to mess with it.

Ideally the warmup gets me past that initial impact of high intensity exercise so that it isn't a shock to my system ten reps into the WOD. It's supposed to be a little taxing. I don't do exactly the CF warmup every time but a minimum of an 800m run, 3 rounds of Cindy at pace, 30+ OHS, shoulder rolls, good mornings and shoulder press are expected, plus some skill work and ten reps of whatever weak point I'm working on at the moment.

The CF warmup would be a disappointing WOD at best if it was done for time.
  Reply With Quote
Old 05-04-2008, 08:03 PM   #5
Shane Skowron
Member Shane Skowron is offline
 
Profile:
Join Date: Aug 2007
Location: Queens  NY
Posts: 3,800
Re: Let's revamp the CF Warmup

I wonder how many people actually do the CFWU as rx'd before each WOD; my guess is that it's not in the majority. I don't do it.

I second the idea for 1 round of Cindy. I don't do situps; they don't really help me to loosen up much. I like to do a bunch of HSPU's, a couple muscle ups, some pushups and pullups, a few slow squats, and a Samson stretch. It helps me to break a light sweat and loosen up some critical areas.

I think the WU can be adapted to suit your individual needs; Greg A's WU is pretty different than the CFWU, and I like his better.
  Reply With Quote
Old 05-04-2008, 08:04 PM   #6
Kevin Perry
Member Kevin Perry is offline
 
Profile:
Join Date: Dec 2005
Location: Simpsonville  SC
Posts: 341
Re: Let's revamp the CF Warmup

The CFWU is not meant to be a workout it's just that. A warm-up and it's used by Crossfit for a reason. Because it obviously works for those who wan't to do CF exclusively as RX'd.
  Reply With Quote
Old 05-04-2008, 08:11 PM   #7
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Let's revamp the CF Warmup

Yawn. Do what you want for warmup. Working on weaknesses is always a good idea.

As long as it gets your blood flowing and your muscles warm it's fine.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 05-04-2008, 08:19 PM   #8
Jason Staples
Member Jason Staples is offline
 
Jason Staples's Avatar
 
Profile:
Join Date: Mar 2008
Location: Durham  NC
Posts: 52
Re: Let's revamp the CF Warmup

Quote:
Originally Posted by Steven Low View Post
Yawn. Do what you want for warmup. Working on weaknesses is always a good idea.

As long as it gets your blood flowing and your muscles warm it's fine.
Ditto.
__________________
26/6'1/209
  Reply With Quote
Old 05-05-2008, 01:16 AM   #9
Jon Knutsen
Member Jon Knutsen is offline
 
Profile:
Join Date: Sep 2007
Location: Bellingham  WA
Posts: 25
Re: Let's revamp the CF Warmup

Before you propose to change the CrossFit warm-up, make sure you understand what it's meant to accomplish. As taught at the cert seminars, a proper warm-up should accomplish the following:

1) Increase body temperature and heart rate
2) Provide some stretching
3) Stimulate the entire body and major biomechanical functions (read below)
4) Provide practice for basic movements
5) Prepare you for rigorous athletic training

When I first started CrossFit I thought that the warm-up was just a collection of exercises that (like anything) would get me warmed up if I performed enough reps. I later realized that the movements aren't simply pulled from a hat. They're based on the major biomechanical movments (hip flexor extension & flexion, trunk extension & flexion, upper body push & pull). There are lots of other ways to accomplish the above stated goals but the mainstream concepts for a warm-up are usually inadequate.

As I preach to the HS track athletes I coach, the shorter the event, the more thorough the warm-up needs to be. I know it's common for people to complain about the CF warm-up being too hard or too long, but if it weren't for the tough warm-ups we couldn't make shirts that say, "Our warm-up is tougher than your workout." Seriously though, after 3-2-1 go, you're hitting the workout at full speed. In my opinion, you should be breaking a sweat after the warm-up. If you need to catch your breath (and even if you don't) giving yourself a short period of time between the warm-up and workout to work on a particular skill is always a good idea. Once you feel warmed up and fresh, let the work begin.
  Reply With Quote
Old 05-05-2008, 02:59 AM   #10
Randy Tarasevich
Affiliate Randy Tarasevich is offline
 
Randy Tarasevich's Avatar
 
Profile:
Join Date: Sep 2007
Location: Norwich  CT
Posts: 1,632
Re: Let's revamp the CF Warmup

This thread is beat.
__________________
www.sectcrossfit.com
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
CF Warmup Martin Weir Workout of the Day 6 03-04-2008 02:16 PM
Warmup for ME/BB Andy Whitford Fitness 5 01-24-2008 08:45 PM
What do most of you do for a warmup? Cory Evans Starting 25 10-08-2007 01:33 PM
Now that is a warmup! Paul Summers Starting 3 09-09-2006 02:22 AM
Warmup Stephane Rochet Exercises 4 03-18-2004 08:21 PM


All times are GMT -7. The time now is 07:18 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.