Hello… I am new to CF and can’t wait to get going. This site looks great for helping tone down the workouts some. I am planning on trailing a few days behind so I can read up on the WOD. One big confusion so far is what to do about a warm up & cool down? Is there some standard ones or do I just have to make something up each day?

Thanks,
Jeremy

Jeremy there is a Buy in and a cash out after the Brand x WODs this is basically a warm up and skill work. Don’t be worried so much about the warm up.

Big D-

Thanks for the info.. I see that sometime you post a 6:30 workout wth a buy in/out but sometimes it is a different workout than the WOD. Should I use that one or am I missing the where the buy n/out is posted for the actual WOD?

Thanks,
Jeremy

JeremyFXDWG - 14 March 2009 06:06 AM

Big D-

Thanks for the info.. I see that sometime you post a 6:30 workout wth a buy in/out but sometimes it is a different workout than the WOD. Should I use that one or am I missing the where the buy n/out is posted for the actual WOD?

Thanks,
Jeremy

Jeremy-The folks at BrandX have a facility in Ramona, CA.  They often have a different WOD than the main site WOD for that day.  They will also program a “buy in” (a vigorous warm up) and a “cash out” (also known as a “finisher” at some gyms).  The cash out usually is shorter in duration than the WOD and uses a different skill set.  You can if you wish copy their buy ins and cash outs.  You’ll see many of the folks that work out of BrandX post that day’s buy in and cash out.

The main site (crossfit.com) does not feature an “official” buy in or cash out with that day’s WOD. 

There is an “official” crossfit warmup.  Read about it here: http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl  However, I think variety is the spice of life and am an advocate of mixing up the warmup every day-try to work on warming up the parts of the body that will be featured in the WOD.  Example-if you are squating for a 1 rep max, make sure your warmup features some light weight squats.

I wouldn’t worry too much about the buy in and cash out at this stage-I’d recommend focusing on a thorough warmup and hitting the WOD with full intensity.

Hope that helps.