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

Reply
 
Thread Tools
Old 04-15-2007, 10:16 PM   #1
Wim Lokate
Member Wim Lokate is offline
 
Profile:
Join Date: Nov 2004
Location: Raalte  Overijssel
Posts: 136
Have 2 questions about the official CF warming-up.
Do you have to do these exercises as circuit (so do one set off every exercise and then do it all over two times more).
And do you have to add weight when it get simple or just use a barbell (with for example the overhead squats) because its a warming-up.
  Reply With Quote
Old 04-16-2007, 03:29 AM   #2
Robert Miller
Affiliate Robert Miller is offline
 
Profile:
Join Date: Mar 2007
Location: Springfield  PA
Posts: 78
Hi Wim!

In general, I take the warmup slowly and I avoid using weights altogether (e.g. just a broomstick for the OH squats). I think that the point is to save your gas for the workout but still get your joints and muscles ready for what's to come. That said, some folks approach the warm-up like a 'pre-workout', but I'm not there yet (that would affect my WOD performance, for sure).

Thanks!
Rob Miller
Springfield, PA
  Reply With Quote
Old 04-16-2007, 08:04 AM   #3
Wim Lokate
Member Wim Lokate is offline
 
Profile:
Join Date: Nov 2004
Location: Raalte  Overijssel
Posts: 136
Hello Robert,

thanks for your response. I think you are right.
So I think I stick to avoiding weights in the warming-up.
Do you know the answer on the other question:
Do yuo perform the warming-up exercises as circuit?
Take care

Wim
  Reply With Quote
Old 04-16-2007, 09:07 AM   #4
Robert Miller
Affiliate Robert Miller is offline
 
Profile:
Join Date: Mar 2007
Location: Springfield  PA
Posts: 78
Wim,

Yeah, I guess that I do, although my method isn't the exact prescription. Here's what I do:

- 5 minutes on the treadmill with the last 3 mins running at a slow pace (usually 5-6 mph).
- Samson Stretch - 20 seconds each leg
- Shoulder Rotations and 'Dislocates'
- OHS with Broomstick
- Push-ups
- Caterpillar/Cobra Hamstring stretch
- Pullups

I usually repeat the circuit (minus the running) one more time and then I'm good to go. If I'm feeling spry, I'll do dips instead of pushups.

For me, the point is to get warmed up and to avoid injury. I find that my biggest threat is usually my shoulders - this is why I start with pushups instead of dips (and I kip very gently). Say NO to rotator cuff injuries!! :-)

Hope this helps!

Rob Miller
Springfield, PA
  Reply With Quote
Old 04-16-2007, 09:26 AM   #5
Wim Lokate
Member Wim Lokate is offline
 
Profile:
Join Date: Nov 2004
Location: Raalte  Overijssel
Posts: 136
Thank you Robert.
Yes this helps :talker:
Thanks again for replying.

Take care

Wim
  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

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
Warming Up/Cooling Down Jason Donaldson Fitness 4 08-09-2006 10:07 AM
Warming up Ronald L Jacobs Starting 1 01-11-2006 07:18 PM
Warming Up Graham Tidey Workout of the Day 12 01-14-2005 02:15 PM
Warming up and scheduling the workouts Juan E Enjamio Starting 1 11-20-2002 02:18 PM


All times are GMT -7. The time now is 10:45 AM.


CrossFit is a registered trademark of CrossFit Inc.