So I knwo the official warmup is
aprox
30-45 pullups
30-45 dips
30-45 broomstick squats
30-45 situps
30-45 back extentions
sampson stretch.

I’ve been literally doing this every day before the WOD.  I’m a wimp so I’ve had to use a gravitron for the pullups/dips.  The ony exception is when it has been a heavy pullup, dip, squat workout, I have skpped that section of the warmup.

Am i goign about this right? It seems like you are really over working it with the pullups/dips.  OTOH, I can see it as viable since I am reducing the weight(via the gravitron)and doing so many reps so as not to have a “heavy lifting” effect on my muscles.

I have been making progress on how much assist I need on the gravitron, so I’m thinking I’m doing it right, but just wanted a little insight from the forum.

Are you doing it in rounds?
I do:
Sampson stretch
10 squats with broomstick
10 situps
10 back extensions
10 pullups
10 dips.
3 rounds (has been two until tonight).

Yup, I’m doing it in rounds.

DV.
Ok let me chime in here real fast. I am not known to be the sharpest tool in the shed, but here is something to keep in mind.
We have t-shirts stating that “My warm up is harder then your Workout” which is true and kind of fun.
However keep in mind what Coach Glassman said. CrossFit is a random program. That means not only to change your workouts, but to change the time of your workouts etc etc. I would also toss in change your warm up.
Toss in a Leopard aka a GD. Go with no warm up. 3-2-1-GO! (The nickname Leopard comes from the fact that the Leopard on the savana in africa don’t get down and warm up, stretch a bit and then start chasing the antelope. It gets down from the tree and GO’s!)
I know warm ups makes you feel comfortable, loose, ready to perform, and that’s all good. However whenever I am sitting in a helo getting ready to fast rope down on a target location wearing 80lbs of gear, I don’t do the Samson stretch etc. Nope…3-2-1-GO!

Also, sometimes work in what you are bad at i.e. your Goat’s. If you are having problems with Over Head Squats, toss in PVC pipe OHS in your warm up and concentrate on the technique.

Warm ups are great, but don’t get caught in the rut of doing the same thing. Use the CF Warm Up, Burg’s Warm Up, Tec Work, try some CrossFit Kids games change it up and have fun doing it.
Ok I will now crawl back under my rock and sharpen my knife like a good boy….

No, that’s right.

But the “Official” CFWU is a recommendation only.

As I understand it Coach Glassman was asked what would be a good warmup for Crossfit and in the process of illustrating what a good warmup should do and how to structure one, used these movements as an example.

You’re welcome to do whatever you want as a warm-up, or to use this one. You can mix it up, alternate the CFWU and others, whatever floats your boat.

You’re dead right to reduce the intensity of the movements as you’re doing. The warm-up is supposed to be comprised of movements that get you loosened up, not to be a Maximal Effort workout.

DV - I agree with SS and Metric; tho would like add a personal experience. I started doing warmups other than the CF example-WU. I didn’t add-in enough skills practice though. What I experienced after a few months, is that my weakest links were OHS, pullups, and dips (all of which are part of the CFWU). So, for my current level, using the CFWU builds basic skills. I’ve gone back to it again.

There is a warm up?  What warm up?  Why didn’t anyone tell me!  Head roll shoulder shrug….3-2-1-GO!

And a wince inducing neck crack . . .

I usually spend between 5 and 10 minutes tossing around a midget.  Alternate the heights and directions of the toss to keep your body guessing.  Also, as they struggle to get away, they throw in a further element of random movement your body must accomidate for.  After a few months of midget tossing your ready to move on….so lubricate your midget.  Its much harder that way.  :twisted:

Hey guys first post here and sorry if this is repetitive…. but for the samson stretch the faq says to look at the April 2003 CF newsletter for pics. I found that issue on the interweb but the portion for the stretch is not included.

I’m just tryin to visualize this…. As I lunge,  my arms are extended with palms upwards and I’m stretching them on the way down? Is this correct?

Also… is there a way to do back extensions w/o a propper extension rack.

Plan on starting Monday, so wish me luck!

Thanks for the help.

FL,

When you get down into your lunge, stretch your arms out in front of you and interlace your fingers.  Turn your palms away from you (i.e., you should be looking at the back of your hands, fingers interlace).  Keeping your hands together, raise your arms overhead. 

You should feel a strong stretch in your shoulders.  Also, be wary of arching your back backwards too much.  Try and keep your chest perpendicular to the floor, only stretching your arms back.  It shouldn’t be painful, but it can be an uncomfortable stretch with you holding everything where its supposed to be.

The substitution for back xtn is a superman: lay face down on floor arms stretched out like you were going to fly then simultaneously raise arms and legs off floor in a controlled manner as if you were balancing on your pelvis only.  Lower arms and legs in a controlled manner.  Rinse lather repeat.

Welcome, post times and workouts on the day you do them. 

TP

Thanks TP. I eventually did find the stretch demo here  

Thanks again

I really like the official CFWU as it gets the blood flowing nicely and the body warm. Check out the video posted in the prior post, showing Greg A. doing his warmup. Those joint rotation/dynamic stretches things are nice also. My own version goes like:

1) Joint rotations / dynamic stretching (around 5 minutes)

2) CFWU x 3 (Samson Stretch, 15 Abmat situps, 15 Supermans, 15 Pushups, 15 Squats -still can´t do overhead squat :( -, 10 pullups and 5 ring dips)

3) Couple of minutes jumping rope with alternative jumps

It usually takes 15-20 minutes tops.

Good idea concerning the dynamic stretches. I’d like to get my kicks higher and this is a good place to do those.

Thanks

freelancer - 06 June 2008 07:06 AM

Good idea concerning the dynamic stretches. I’d like to get my kicks higher and this is a good place to do those.

Thanks

I recomend you browse “Stretching Scientifically” by Thomas Kurz. A lot of good stuff on dynamic stretches for high kicks there.