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

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Old 04-14-2010, 11:38 PM   #11
Andrew Breyer
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Re: What's your warmup?

Arm circles, sampson stretch, squats/pistols, jump rope.

I didn't realize how popular rowing was for a warm up.. almost makes me want to join the club.
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Old 04-15-2010, 12:58 AM   #12
Blair Robert Lowe
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Re: What's your warmup?

I used to do rowing for a WU, it's ok.

I like the Burgener WU. Squats with pvc or bar only in FS, BS, OHS besides some stiff leg DL or Good Mornings. Maybe some lunges with the bar. Throw in some leg swings. Maybe some deck squats or deck squat to pistol.

Some pullups and pushups, sure besides stick dislocates. I personally like doing some wrist stretches like wrist pushups especially to prepare myself for any Oly lifting.

Not a huge fan of doing situps in a WU but maybe some glute ham situps, sure.

As well, I like to head bridge and seal stretch/yoga plow stuff, but that's just me. A cat stretch (shoulder flexion) is good too. Shoulder extension maybe but stick dislocates work that.

If I'm in CF box, it's inevitable that they will require rowing or running in the WU or light KB swings.

The Barbell WU works pretty well for any just lifting days. Throw some pullups and pushups and stick dislocates and leg swings and you're pretty much good to go.

As well, I like to make sure my shoulders are warmed up as well to work on my shoulder flexibility. Thus I do my cuban presses but lately I've been playing with some shoulder exercise that has a pseudonym of 4 letters.

Oh, did I say I like to start by just hanging from a pair of rings or bar and just swinging around a bit, maybe a skin the cat. Then foam roll and loosen up my back and shoulders.
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Old 04-15-2010, 02:59 AM   #13
Wayne Riddle
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Re: What's your warmup?

If I had access to a rower it would be that. Otherwise it is some squats, pushups, situps, and jumping jacks. Maybe two sets of 20 of each. If I'm lifting and doing squats that day I'll do what Rip advises and go down to the bottom position of a squat and hold it for a bit while pushing out on my knees.
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Old 04-15-2010, 09:32 AM   #14
Jamie J. Skibicki
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Re: What's your warmup?

The rower is low impact, works the hips, knees and ankle through a full range of motion, increases core temparature, and warms up the lower and upper back. Afterwards, the body is ready for more skill or excersize specific warm ups.

No one else mentioned this, but tumbling is a good warm up as well.
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Old 04-15-2010, 06:54 PM   #15
Bethany Wadsworth
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Re: What's your warmup?

Row 2-3K at 10K pace, then practice the movements in the workout or warm up the lifts for 5-15 minutes.
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Old 04-15-2010, 07:12 PM   #16
Leonid Soubbotine
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Re: What's your warmup?

Since I train about 3-4 hrs each day - the previous training session is a warm-up for the next. The first training session - it depends what I do. Usually it's strength training so I warm-up with the bar for whatever I'm doing & then load up.

At our box everyone does the Gymnastics warm-up & I've modified multiple things in it for many folks. I'm planning a new uber warm-up soon that will also work as a preparatory tool for CF competitors for next year.
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Old 04-15-2010, 09:13 PM   #17
Albert Chang
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Re: What's your warmup?

CFWU, I suppose with variations.

So each round of pull-ups, I vary the grip and/or width. Push-ups I vary the width. GHD or regular sit-ups or toes-to-bar. Dips with varying grip width. Back-hip extension. Try to aim between 10 and 15, but sometimes go over. Particularly with the squats, I'll just keep going and realize I've made it to 25 or something.

That's for the first workout. If there's strength included, I'll warm up to what I need to do, starting with just the bar.

For my second workout, it's typically more skill work. I say more skill work becaues I typically do skill work as a cool down, I suppose you'd call it (it's when I've gotten home and am eating my PWO meal), and it's typically gymnastics. Skill work can involve anything with kb, rower form, double unders, snatch and clean progressions. This is my time to work on form.

Soon I'll add swimming as a cool down again. That's what I did last year, but I had terrible form. Will be looking into TI swimming.
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Old 04-16-2010, 01:17 PM   #18
Nik Nichols
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Re: What's your warmup?

30 Reps each
GHD's
Pushups (rings of golfball under a board balancing on board)
OHS with bar (45lbs) or front sqiuats with some light weight
amatt situps with 45lbs held verticaly (bar, plate, DB's)
pullups C2B
Ring dips
DU's
Back ext with 40lbs
reverse hypers no weight


What ever I'm weak in wall ball or thrusters or DU's

I think that is it.
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Old 04-16-2010, 01:23 PM   #19
Rick Hardin
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Re: What's your warmup?

Air guitar session to Journey " Don't Stop Believin' "
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Old 04-18-2010, 08:30 AM   #20
Tom Reyes
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Re: What's your warmup?

Quote:
Originally Posted by Rick Hardin View Post
Air guitar session to Journey " Don't Stop Believin' "
Best warmup ever!!!!
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