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

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Old 05-06-2008, 02:04 PM   #31
Joshua Murphy
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Re: Let's revamp the CF Warmup

Most days I do:
400m run, or 500m row, or 25-50 burpees
Joint Mobility
Burgner WU x1 + 10 OHS Squats
CFWU x1 or 2

This usually gets me ready.
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Old 05-06-2008, 03:00 PM   #32
Jared Wood
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Re: Let's revamp the CF Warmup

I think the CFWU is great for those of us who are tested (ie military/law enforcement) on pushups, situps and pullups. I have seen a good increase in my numbers due to the CFWU as rx'd before every workout. My only complaint is the time (20 minutes) it takes to do.
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Old 05-06-2008, 04:53 PM   #33
Justin Lascek
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Re: Let's revamp the CF Warmup

Depending on fitness level, 20 minutes seems a bit long for the CF Warmup. I limber up prior to doing it, but it only takes my group and I about 5 to 8 minutes (without the samson stretch).
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Old 05-06-2008, 07:20 PM   #34
George Mounce
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Re: Let's revamp the CF Warmup

I do the Greg A. warm-up, followed by the Burgener warm-up. Hasn't let me down in almost a year to feel the blood pumping.
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Old 05-11-2008, 09:47 PM   #35
Dean Bozzano
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Re: Let's revamp the CF Warmup

I find the longer I warm up the better my ability to use oxygen in the muscles I am about to hit for 8-12-20 minutes... These routines are fast and hard and require a much higher amount of blood flow for proper VO2 uptake, heat for muscle fiber elasticity to prevent injury and neuromuscular signaling to perform and fire as many motor units as possible suddenly. If anything the official warmup could be a little short for the intensity of some of the workouts. Without it you are not likely performing to your best potential.
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Old 05-11-2008, 10:51 PM   #36
Jeremy Wellman
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Re: Let's revamp the CF Warmup

10 min run/row

CFWU

WOD

Works for me- not everybody. Bad form to come onto a website and suggest changes as a newbie, just my .02. Guess they're just nicer here, I know sites that would've hung you out to dry...
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Old 05-11-2008, 11:06 PM   #37
Dean Bozzano
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Re: Let's revamp the CF Warmup

Quote:
Originally Posted by Jeremy Wellman View Post
10 min run/row

CFWU

WOD

Works for me- not everybody. Bad form to come onto a website and suggest changes as a newbie, just my .02. Guess they're just nicer here, I know sites that would've hung you out to dry...
This is pretty close to what I often do, but with a short run or row I would think that with the CFWU you should be fine to tackle most of the routines.
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Old 05-12-2008, 06:41 AM   #38
Randy Tarasevich
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Re: Let's revamp the CF Warmup

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Originally Posted by Jeremy Wellman View Post
I know sites that would've hung you out to dry...
Exactly.
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Old 05-12-2008, 09:11 AM   #39
Tom Woodward
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Re: Let's revamp the CF Warmup

I remember reading a number of posts on the main comments page a while back about OPT's warm up habits. His wife noted that his warm up is different for every WOD and geared specifically to that day's workout. For Murph, he'll typically warm up for 10 - 15 minutes with CFWU type exercises, which seemed fairly standard. What shocked me was his warmup for Fran: 40 - 45 minutes to warm up for a two and half minute WOD.
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Old 05-12-2008, 12:36 PM   #40
Steve Sheffar
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Re: Let's revamp the CF Warmup

For what its worth.

I have been doing the CFWU almost exclusively as my warm up since starting CF. I like doing it because it takes the guess work out of my warm up. I have not had an injury since implementing this warm up which speaks to its efficiency.

I do however, mix it up a bit. For example: I will sub snatch/medball cleans/walking lunges for OHS. I will do push ups on parlettes. I will sub K2E instead of sit-ups. I do this to keep it fresh.

Another thing that I have recently implemented is doing the WU x 2 but 15 reps. I like this as a new way to get 30ish reps in but in a shorter time period.

I do not like the “do whatever you want” as a warm up. Practice weaknesses, get the blood flowing, and be safe is what it boils down to. The CFWU does all of those.

Have Fun and Play Safe!
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