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

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Old 09-05-2006, 03:57 PM   #11
Sean Manseau
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maybe i'm a dumbass, but i've been warming up with some perfunctory stretches, a few squats, whatever, then doing the WOD, and then doing the CFWU as a warm*down*. that way, i figure, i get the extra skill practice and conditioning in, in a way that doesn't impact my WOD performance.
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Old 09-05-2006, 04:18 PM   #12
Mike ODonnell
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Pretty sure CFWU isn't supposed to be a CFWD. But to each his own. Just do dynamic movements before the workout, stretching after. The dynamic movements in the warm up should be at like 20-30% max. Everyone has their own skill level so you have to modify it to yours.
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Old 09-05-2006, 05:01 PM   #13
Jerry Hill
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I used to do the warm-up for one of two reasons (or both)
1. Increase work capacity/get some volume in on the basics
2. Increase skill level

My current schedule leaves no time for totally blows me away that I've been able to reach my current fitness level with only 20 minutes x 5 days a week when I used to spend 100 minutes working out in 1 training session alone.

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Old 09-05-2006, 05:37 PM   #14
Jeff Haas
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I do a 15 min warmup, run about 5 min. do some agility movements, some plyometrics,and skip some rope. Im 52 and basically trying to get my body lubricated.
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Old 09-06-2006, 03:11 PM   #15
Jeremy Jones
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I'll usually run through a few minutes of dynamic stretching and joint mobility stuff, maybe some light weight skill training.

Sometimes, the first round of the WOD is my warmup. Depends on the schedule that day.
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Old 09-07-2006, 08:05 PM   #16
Matthew McCarty
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THE CFWU bores me. Instead my warm up is different every time with a few mainstays: Here is an example:

Heavy Bag work
Jump Rope Work
10 Clapping Pullups or one L-sit rope climb
3 Muscle Ups
20 80 lb straight leg dead lifts
20 to 30 Squats
20 Calf Jumps
15 V-ups
10 Jumps from 10 foot platform

I like to do skill related and plyometric movements -- I just mix it up like that until I get a good full body "warming" and a slightly elevated heart beat.

When I hit the WOD I feel it helps...

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Old 09-08-2006, 06:35 AM   #17
Troy Archie
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I used to do the warmup like it was going out of style but have been turned onto rowing instead and finding it way better IMHO.
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Old 09-08-2006, 07:36 AM   #18
Frank Menendez
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I must admit, rowing has been on my mind as well. How long on the rower for an adequate warm-up?
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Old 09-08-2006, 07:54 AM   #19
Skip Chase
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All trainers and clients at Mt Baker CrossFit perform the CF warm-up.
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Old 09-08-2006, 09:24 AM   #20
Arden Cogar Jr.
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I find as I age, I need at least 30 minutes of elliptical cardio at a high intensity level, followed by 10 mintues of torso/ab core movements, followed by 10 minutes of yoga/stretching before I can get into a workout. I know that's almost what most would consider a wasted hour, but I feel my progress has skyrocketed since I've started following this protocol.

all the best,
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