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 09-08-2005, 07:30 PM   #1
Nick Cummings
Departed Nick Cummings is offline
 
Profile:
Join Date: Sep 2005
 
Posts: 1,023
I'm new here and excited about trying the WOD as a daily fitness challenge. I have seen some references to a standard warm-up but am unable to find it? Is there one? Could someone point me to it or share it with me? If there is not are there any suggestions for a good warm-up?
  Reply With Quote
Old 09-08-2005, 08:59 PM   #2
Joe Miller
Member Joe Miller is offline
 
Profile:
Join Date: Jul 2005
Location: Boston  MA
Posts: 73
Like so many other questions, this one is answered in Lynne's excellent "Frequently Asked Questions."

Click "Getting Started" on the left of the main page; the link to the FAQ's is then on the right sidebar.
  Reply With Quote
Old 09-09-2005, 12:53 AM   #3
Lynne Pitts
Administrator Lynne Pitts is offline
 
Lynne Pitts's Avatar
 
Profile:
Join Date: Sep 2003
Location: Madison  WI
Posts: 3,232
Actually, the link is on the right side of the main page, or here:

FAQ :wink:
  Reply With Quote
Old 09-09-2005, 04:28 AM   #4
Gerhard Lavin
Member Gerhard Lavin is offline
 
Profile:
Join Date: Jun 2005
Location: Berlin  Germany
Posts: 973
Like everthing crosfit related I advice easing into the warmup.

Initially when I strted using it about 6-8 weeks ago I did the following.

3 sets of
10 Overhead squat with very light weight bar
10 situps
10 back extensions or reverce back extensions
8 pullups or on a pullup day 8 shrugs
10 dips on or a dip day 10 pushups
Samson stretch

Now I do

3 sets of
12 Overhead squat with very light weight bar
12 situps
12 back extensions or reverce back extensions
12 pullups or on a pullup day 12 triple joint extensions
12 dips on or a dip day 12 incline pushups
Samson stretch

Next week I'll add a rep to everything excepts pullups and add 1 set of progessive snatch pulls and snatches with an olympic bar.

I also do some gereal joint mobilisation and stretch anything that really stiff specifically any antagonist for the main muscles used in todays WOD.

Ger

  Reply With Quote
Old 09-09-2005, 10:57 AM   #5
Nick Cummings
Departed Nick Cummings is offline
 
Profile:
Join Date: Sep 2005
 
Posts: 1,023
Thanks! I read through that FAQ prior to posting, I guess I couldn't hold onto the warm-up with all the other great info in it.
  Reply With Quote
Old 09-09-2005, 11:52 AM   #6
Joe Miller
Member Joe Miller is offline
 
Profile:
Join Date: Jul 2005
Location: Boston  MA
Posts: 73
Lynne - ok, we're both right. I never knew it was down there on the main page too.
  Reply With Quote
Old 09-13-2005, 07:22 AM   #7
Neal Winkler
Member Neal Winkler is offline
 
Profile:
Join Date: Aug 2005
Location: Shiloh  Il
Posts: 613
I do 5 Sun Salutation A's, and 5 B's. Then I go through about 6 other yoga postures that stretch out my back, hams, and hips.

For my cool-down I skip the sun salutations and just do the 6 postures followed by savasana.
  Reply With Quote
Old 09-13-2005, 07:35 AM   #8
Gus Sonnenberg
Departed Gus Sonnenberg is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 52
Neal,

Is there an on line reference explaining the Salutation A's and B's? What other postures do you do?

Gus
  Reply With Quote
Old 09-13-2005, 07:48 AM   #9
Ryan Abbott
Member Ryan Abbott is offline
 
Profile:
Join Date: Jun 2005
Location: Dover  NH
Posts: 105
I have found that the CF warmup can be a workout in itself. If I have the energy I will do the official warmup if not I will do some range of motion exercises to get the blood flowing, however, the overhead squat without weight is almost always included because it is a great oppurtunity to work on form.
  Reply With Quote
Old 09-13-2005, 01:01 PM   #10
Thomas Whitehead
Member Thomas Whitehead is offline
 
Profile:
Join Date: Jul 2006
Location: Sackets Harbor  NY
Posts: 48
I try to vary my warm-up. I like the CrossFit warm-up a lot. But, I'll vary it depending on the focus of the WOD. Also, I like to focus on bettering certain skills during my warm-up. For example, right now I'm focusing on pistols and rope climbs. So, during my warm-up I'm skipping the squats and pull-ups and subbing pistol work and rope climb work in its place.
  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
Warm ups? Adjusting my Warm up! Steve Sheffar Workout of the Day 6 07-04-2007 11:45 AM
Warm ups? Ryan Sears Fitness 15 03-16-2007 12:16 PM
Warm up Mat Johnson Exercises 2 03-08-2007 08:54 AM
The warm up Tanner Kolb Exercises 1 07-02-2004 06:12 AM
Warm up Gary Mills Starting 7 11-24-2003 06:45 PM


All times are GMT -7. The time now is 10:47 AM.


CrossFit is a registered trademark of CrossFit Inc.