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Old 10-29-2009, 10:38 AM   #1
Will Larson
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New to CF

greetings...I am new...very new (1 week new) to CrossFit...just a quick question...does the CrossFit warm-up preceed the WOD?

I've read a bunch of stuff but haven't seen how to actually go about a workout that includes the WOD.

Thanks!
Will
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Old 10-29-2009, 10:58 AM   #2
Brian Bedell
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Re: New to CF

Well, yea, a warm-up by definition gets your muscles warmed up to workout. So, yes, do the cfwu before the workout.

No idea what you are talking about with the second sentence, the wod is the workout (preceded by some warmup, cfwu or otherwise).

Please read all faq's and sticky to this section. have fun.
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Old 10-29-2009, 11:46 AM   #3
Will Larson
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Re: New to CF

I suppose my question is something more like this...should my workout be like the following:
1. Warm-up (jogging/stretching)
2. CrossFit Warm-up
3. WOD

or

1. Warm-up (jogging/stretching)
2. WOD

I hope that clarifies it.
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Old 10-29-2009, 12:03 PM   #4
Kevin Thomas
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Re: New to CF

Quote:
Originally Posted by Will Larson View Post
I suppose my question is something more like this...should my workout be like the following:
1. Warm-up (jogging/stretching)
2. CrossFit Warm-up
3. WOD

or

1. Warm-up (jogging/stretching)
2. WOD

I hope that clarifies it.

Do what you need to do to warm up and get ready for the workout. No magic to it. Some people use the warm up to both warm up and work on skill development. No need for that when you first start, IMO. Make sure you are warm and ready to do the WOD with intensity.

I like to warm up with something like to following for metcons.

500m row
5-10 pullups
5-10 KB swings
5-10 good mornings with the bar
5-10 presses with the bar
10-15 air squats
a few sampson stretches
a few shoulder dislocates
maybe some high steps and butt kickers
All in no particular order and sometimes leaving some movements out depending on how I feel.

If's its a lift day, I'll usually just do the row and then warm up for the specific lift by gradually adding weight to the bar to my work sets.

Don't overthink this.
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Old 10-29-2009, 01:18 PM   #5
Diego Sommariva
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Re: New to CF

I use a mixture of Greg A's joints warm up + 3 rounds of the "official" CFWU including push ups. If the WOD has any of the exercises in the warm up, I do only 5 or 6 of those exercises to not over tax the muscles and have them in top condition for the WOD.

If the WOD has an oly lift I'll include the Burgener warm up.

If the WOD is a Maximum Effort workout I'll also include some other type of Buy-in and Cash-out.

If it's a named wod I'll include a Cash-out if I have the energy. If not just stretch afterwards and call myself lucky for being able to walk away without assistance :P

It's not rocket science. Just a warm up.

Diego
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Old 11-03-2009, 10:59 AM   #6
Beck Randelin
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Re: New to CF

might not be rocket science, but to a newbie it sounds a lot like greek!

I did my first WOD last Saturday and am doing my warm-ups/joint mobility stuff that I've gathered from a couple programs over the past year - figure they'll get me ready for the WOD and I can figure out the greek as I go in the coming months! :-)

I feel a search of the Journal coming on!
here's the new things I've learned or will learn this week!
oly = olympic - gotta find some beginner form tips - think it'd be better if I could find a coach here in nowhere land...
Burgener - gotta reread the articles I found on the journal
Maximum Effort workout -- hhmmm... Buy-in/Cash-out -- hhmmmm....
Greg A's joints warm up???
official CFWU?


I really do love seeing these threads where you all just bandy these terms around - it's a great way to get immersed into CF-land I'm not even ready to ask questions yet -- still reading, WODing, hitting myself in the head trying DUs, reading, WODing, smacking my ankles trying DUs, reading, reading, reading...

and after just 2 WODs, this one I understand really well:
"call myself lucky for being able to walk away without assistance "

this is what WODs do to me!

(but I'm still coming back for more)
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Old 11-03-2009, 11:34 AM   #7
Beck Randelin
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Re: New to CF

Hey Will-- sorry if that took away from your question. I totally understand where you're coming from!

Good luck as you figure out what makes sense for your warm-ups -- the WODs definitely need one, eh?

Best of luck on your CF journey!
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Old 11-03-2009, 12:45 PM   #8
Diego Sommariva
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Re: New to CF

Beck:
Ask and ye shall receive:

Burgener Warm Up

Greg Amudson's Warm Up

Buy-in & Cash-out: Skill work / Additional exercises, like working on your goats.
Goats: Your weak points.

Official CFWU:

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.

Et Voilá.

Greek is easier than you thought

Diego
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Old 11-03-2009, 02:09 PM   #9
Beck Randelin
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Re: New to CF

Hey Diego
for the links and references!

et voilá - greek is easy!
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Old 11-03-2009, 03:01 PM   #10
Troy Stinson
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Re: New to CF

Id start off with the CFWU and see how you like it. After that judge how you feel, if you need more stretch more
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