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Exercises Movements, technique & proper execution

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Old 03-17-2004, 04:36 PM   #1
Stephane Rochet
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Warmups are not supposed to be too easy. They should make you pant, sweat and should work the muscles from a variety of angles to get you ready to go. Crossfit has given us a great example of a warmup in a previous article. Here is a tumbling routine that I learned from Coach Ethan Reeve (from Wake Forest) that also fits the bill: 3 forward rolls, 3 backward rolls, 3 quick rolls, 3 dive rolls, 3 backward split rolls, forward roll to bear crawl, back roll to crab walk, cartwheel-fwd roll-cartwheel,fwd roll to high knees, fwd roll to butt kicks, seat roll to carioca (both ways), seat roll to shuffle (both ways), wheelbarrow or handstand walks, double leg hops, single leg hops, backward run. This is great for agility, working the muscles from different angles, dynamic flexibility, coordination, athleticism, and learning to recover from different positions. Not bad for a ten minute warmup. All you need is a mat or some grass.
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Old 03-17-2004, 08:11 PM   #2
David Wood
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Heck, what you just described is the workout for me, not the warmup!:rofl:

I would need a warmup just to get my ancient joints ready for that . . .

Sounds like fun, though.

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Old 03-18-2004, 07:36 AM   #3
Ryan Atkins
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Somebody recently posted something referring readers to Scott Sonnon's website (I forget which thread). What you just described reminded me of the kinetic chain video samples I downloaded/viewed while visiting that site (although yours sounds more intense). Your 'warm-up' sounds like it'd be a lot of fun.

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Old 03-18-2004, 08:04 AM   #4
Kevin Roddy
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For my warmups, I just set the timer for 15 minutes and start working dynamic stretches, handstands, HSPU's, presses, pistols, and maybe a little static hold stuff. It works pretty nicely.
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Old 03-18-2004, 08:21 PM   #5
Jason Lauer
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I've incorporated the Wrestler's Bridge Press in the "Odd-Lifts" article from one of the Crossfit Journal's. I always did the bridge before and wanted to add weight, but never liked just putting weight on my chest. This adds a whole new level of stability as well as a very....odd pressing movement.
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