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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 10-08-2010, 07:39 PM   #1
Alexander Newman
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Warm Ups

I was wondering if anyone has any new ideas for warming up. Sometimes I do the official CF warm up and sometimes I don't. For example, if the WOD is a heavy deadlift, I'll do some pullups, dips, and light deadlifts for my warm up. Anyone got anything creative they like to do, that doesn't smoke you too much before the WOD?
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Old 10-08-2010, 07:47 PM   #2
Albert Chang
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Re: Warm Ups

I'm using the october burp-up (burpee pull-up) challenge, but you need to do 72 to buy in. Then I usually do the CF warm-up.

I also do the Burgener warm-up.
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Old 10-08-2010, 11:06 PM   #3
Doug Blankenship
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Re: Warm Ups

Jump rope for 5 minutes, do a few bodyweight exercises.
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Old 10-09-2010, 11:36 AM   #4
Rob Darden
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Re: Warm Ups

Row 1000 meters + a few bodyweight exercises.
Use "SFH4130" for a 10% discount at
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Old 10-10-2010, 12:13 AM   #5
Gillian Steele
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Re: Warm Ups

Run 400m, ROM, the a few light rounds of the WOD-eg if it was Cindy- we would do like 2 rounds of 5 reps of each exercise
Power Clean- 68kg / 149.91 lbs, Back Squat - 115kg / 253.53 lbs, Deadlift- 140kg / 308.65lbs
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Old 10-10-2010, 06:00 PM   #6
Peter Williams
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Re: Warm Ups

I've been doing 3x15 of pullups and burpees

burpees encompass just about everything in the CFWU other than PU, imo

I needed the work on burpees (still do)
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Old 10-10-2010, 09:02 PM   #7
David Bott
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Re: Warm Ups

I sometimes will bear walk/crab walk for 100 to 120 meters total (with breaks). Forward, back wards, left/right.

For a heavy day I like to do the bar complex:
6 reps of:
Dead lift - SDHP - Power cleans - Front squats - Push press - back squat
3 to 4 rounds increasing load each time.

Get a 20-25lb kettlebell/dumbell
Do 5 reps one hand then the other of:
SDHP - Swing - Hang squat cleans - Sotts press - snatch. All on one side, then the other.
Do that KB complex, run 200, KB complex, run 200, KB complex

For a workout like filthy 50 or something where you are not going heavy but moving alot i like to just do:
20lb med ball clean and press
Back extensions

5-4-3-2-1 reps each side of 1 pood turkish get-ups

Just a couple of different things I like to do, I have a more if you're interested.
Help put a stop to vague and amibguous thread titles.
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