CrossFit Discussion Board  

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

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 08-09-2006, 05:16 AM   #1
Jason Donaldson
Affiliate Jason Donaldson is offline
 
Jason Donaldson's Avatar
 
Profile:
Join Date: Apr 2006
Location: Perth  Western Australia
Posts: 184
G'day all

I'm after some ideas on warming up and cooling down. Currently I train at 0530hrs (only time I can) so I'm starting off pretty cold and stiff. I do 3-5mins on the C2 rower (depending on how quickly I get bored), followed by some quick static stretching in areas I feel tight (about 5 mins max). I then do a few mobility movements on a few of my creaking joints and then get into the CFWU of which I usually do 2 rnds of 10 reps each. If I'm doing a WOD that consists of Oly lifts or similar, I'll do a few reps with just the Oly bar.

Cool down generally consists of lying on the ground gasping for air and trying to avoid meeting Pukie. (Although I'm sure he's a great bloke!) Then I slowly crawl into the changerooms for a shower and later fall asleep on the way to work!

Any ideas on things to drop or add or variations?
  Reply With Quote
Old 08-09-2006, 06:21 AM   #2
Alex Straus
Member Alex Straus is offline
 
Profile:
Join Date: Jul 2006
Location: Boston  NY
Posts: 45
For a long time I've always warmed-up with a half mile run. I do this a few times a week. I find it gets my blood going. I follow this with a full body stretch.

Also, I find push-ups, handstands, and overhead squats with broomsticks or CVP pipes helps too. I modify the CFWU all the time, in regards to the workout.
  Reply With Quote
Old 08-09-2006, 07:42 AM   #3
David Bennett
Member David Bennett is offline
 
Profile:
Join Date: Jun 2006
Location: Dallas  Texas
Posts: 58
Jason, I too like to start out with 3-5 mins on the C2 Rower, then move to Dynamic Stretches (from the April 2005 Performance Menu article, followed by a CFWU routine. Then I add specific stuff like the Bergener Warmup for a lift day or L-sits or handstand practice depending on the WOD. I avoid static stretching until after the WOD.
  Reply With Quote
Old 08-09-2006, 08:15 AM   #4
Roger Harrell
Affiliate Roger Harrell is offline
 
Roger Harrell's Avatar
 
Profile:
Join Date: Jun 2004
Location: San Rafael  CA
Posts: 2,318
Warm up with whatever you want to get moving. Practice some skill based exercises, do some light weight overhead squats, jump rope, bounce trampoline, practice your rolls, practice handstands, etc. Warm up is a great time to practice some different stuff. Practice some ROM skills near the end of your warm up to get in some dynamic stretches.

Cool down is where more static stretching should happen. After lying on the floor gasping for a couple minutes, sit and have a good stretch.
  Reply With Quote
Old 08-09-2006, 10:07 AM   #5
Aushion Chatman
Affiliate Aushion Chatman is offline
 
Aushion Chatman's Avatar
 
Profile:
Join Date: Dec 2004
Location: San Diego  CA
Posts: 3,342
Jason, I'll second David...switch the static stretching from the warm-up side to the cool-down side as Roger suggests.

Aush
  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

vB 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 warming-up Wim Lokate Starting 4 04-16-2007 09:26 AM
Warming up Ronald L Jacobs Starting 1 01-11-2006 07:18 PM
Cooling Down Ryan Molofy Starting 6 12-24-2005 02:30 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 10:24 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.