CrossFit Discussion Board  

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

Starting For newcomers to the CrossFit methodology

Thread Tools
Old 06-12-2006, 09:55 AM   #1
Brian Wolf
Member Brian Wolf is offline
Join Date: Mar 2006
Location: wausau  wi
Posts: 9
Howdy All,

I'm an MMA fan and came across crossfit via the sport.

I have tried a couple workouts, but the Crossfit recommended warm up is killing me. I mean that I can barely complete the warm ups, let alone try to do additional exercises.

Is this correct for the recommended warmup?

3 X

Samson Stretch
10 - 15 Overhead Squats
10 - 15 Situps
10 - 15 Hamstring Extensions (Goodmornings for me)
10 - 15 Pullups (assisted with bands for me)
10 - 15 Dips


1) Should I just do the warmup alone for a while?
2) Should I do this (and WOD is possible) everyday, my traditional workout background was resistance training every other days?

  Reply With Quote
Old 06-12-2006, 10:57 AM   #2
Anthony Bainbridge
Affiliate Anthony Bainbridge is offline
Anthony Bainbridge's Avatar
Join Date: Nov 2005
Location: Fredericton  New Brunswick
Posts: 3,886
Like everything else, scale it to your ability and slowly add reps/resistance as your work capacity increases.

And welcome! If you train in mma, you are going to love the benefits of Crossfit.
  Reply With Quote
Old 06-12-2006, 01:43 PM   #3
John Hoffner
Affiliate John Hoffner is offline
John Hoffner's Avatar
Join Date: Oct 2005
Location: Baltimore  MD
Posts: 178
I started with just the warm up for about 3 weeks. I'd run or bike after, just the same type of work-outs I used to do before CF. After a few weeks your body will adapt, dips/pull ups get easier, these basic warm ups are like MMA drills, they allow your body to develop the muscle memory it needs to start harder movements like the clean and jerk or snatch. As to fatigue, you adapt by progressing gradually, scale the WOD to your ability and substitute exercises you can't do or don't understand fully. Utilize the FAQ and readboard, the search function is your best bet, as most things we as newbies need help with have recieved expert advice which is still available if you search the messages.
Overall, best of luck, you're on your way to a greater fitness level than you've previously enjoyed.
  Reply With Quote
Old 06-12-2006, 03:29 PM   #4
Brian Wolf
Member Brian Wolf is offline
Join Date: Mar 2006
Location: wausau  wi
Posts: 9
Thanks for the info!
  Reply With Quote
Old 06-13-2006, 05:21 AM   #5
Fiona Muxlow
Affiliate Fiona Muxlow is offline
Fiona Muxlow's Avatar
Join Date: May 2005
Location: Townsville  QLD
Posts: 518
Hi Brian Welcome
It took me about over 6 months to complete the "Offical" warm up as recommended.
Mind you there was a dislocated shoulder involed mid way.And i couldn't do any pull ups when i started.
In the mean time i scaled, modified, and sub'd.
Now Im trainig people i often start them on the "Warm up" as their inital few workouts.
Master the skills of the warm up as they are the fundamentals but don't get stuck on just doing the "offical warm up" vary it, change the order, use pushups rather than dips, boxjumps rather than squats.Add in some 400-800m runs or rowing or try some kettlebell drills or O'lifting skills.
Have fun with the warmup, because the workouts are going to floor you. And you will love it!

To answer your other questions, the WOD are presented in a 3 day on one day off cycle.But again its not fixed.
Its Great if you can do it,my MMA training dosen't allow that other way i would only get A rest day free of MMA nd crossfit once a month. I Tried that....Not recommended.But if your just starting you may want to try a 2 on one off or even every second day to start with. Some people even do a 5 day on 2 day off.Listern to your body
Me im a 4on-1off-1on-1off cycle at the momnet.

(Message edited by Fiona on June 13, 2006)

(Message edited by Fiona on June 13, 2006)
  Reply With Quote

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

BB 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
Crossfit Warmup Ben Bundy Starting 7 12-01-2006 07:12 PM
The Crossfit Recommended Reading list Damon Stewart Community 9 10-27-2006 12:57 PM
Newb here! needs advice.. miguel zavalla Starting 3 07-06-2006 08:41 PM
Crossfit warmup Allan Talusan Fitness 1 05-05-2006 02:00 PM
Crossfit Warmup Nicholas John Nakis Workout of the Day 2 12-08-2004 12:52 PM

All times are GMT -7. The time now is 05:23 AM.

CrossFit is a registered trademark of CrossFit Inc.