Yes, I have once again abandoned the blog for 2 weeks. Yikes! A lot has been going on that I need to catch up on, so I will busy filling you in this week. :)
For right now, I am looking for your input. I'm programming some WODs for the new gym I'm coaching at, and for them I need to program a warmup as well as a WOD.
So, I'm just curious to hear how warmups go for all of you where you work out. If you're a member of an affiliate, tell me what goes on there. If you are in your garage or a globo gym on your own, tell me what you like to do.
Do you like to do the same warmup every day, or switch it up based on what movements are in your WOD?
Personally, I like to do the same thing every day. And I like to spend a LOOOOONG time warming up.
If you guys leave me comments, I promise to post pictures of me from Deadlifts and Dresses. :-D
At CF Jenks, our "official" warm up is 3 rounds of 15 reps each
ReplyDeleteOHS (using a pvc)
push ups
sit ups
pull ups
dips
However, we typically do only one or two rounds of that warm up and then we warm up with a PVC for whatever lift we are going to do that day in the strength component. Then we usually move to a bar for more warm up (i.e., the burgener warm up), or move to our strength component.
Then after that comes our actual WOD.
I would say our warm up time usually lasts about 15 minutes or more, depending on the scheduled WOD.
Our warm up is always different. First, it depends on the coach. But typically its something that's either called "5 mins of Cardio" or we do something like run 400 m then do some range of motion stuff then run. Depends on the workout though.
ReplyDeleteAfter the warm up we always do the skill work review before we start. Usually it's with PVC, but we've done it with the bar before too. But we always test our weights before we start the WOD. We did a really cool progression for Deadlifts as our warm up yesterday.
Sometimes the warmup is 5 minutes, then on to the skills. Sometimes its 15. I have been there one day that it was 5 mins, then the skill work took 30. No kidding. No one minds though.
The CrossFit gym I started at had 4 different warm-ups along with one main warm-up. We always did the main warm-up except for a few times when we could choose which warm-up to do.
ReplyDeleteThe main one was 3 rounds of OHS, sit-ups, push-ups, pull-ups, row, back extensions. It lasted about 15-20 minutes. Looking back, the only thing I don't like about it is that there wasn't any stretching. I do a lot of stretching simply because I hurt myself a couple of times in the beginning from the lack of stretching.
Now I stretch first, work with the pvc pip, practicing my ohs and whatever movement is in our wod, and then I warm up with a row, etc. It takes a long time but it's well worth the time and effort.
love switching it up-be sure to include stretching for the major muscle groups worked. Example--todays WOD was 3RFT 10 Deadlifts, 50 DU. Warmup was 15 back ext, walking sampson stretch, 15 bootstrappers, inchworms, warmup DL/DU...took 5-10m minutes then on to the WOD. encourage people to come in a few minutes early to warm up too. Less/quick warmups=more time on skill work!
ReplyDeleteAnd again, you've abandoned your blog. :)
ReplyDeleteHope you have a great Thanksgiving!
*warning-long comment* :)
ReplyDeleteFirst, THANK YOU for the feedback- I never will mind if you want to put on your coach's cap. I appreciate you taking time to watch the video.
When it comes to pull-ups, I've known for a while about my legs- my husband keeps cueing me in the middle of a workout but I couldn't figure out what he meant. That was another reason why I took the video- so I could see what he has been talking about. And I've kind of known too, I mean, I can feel it, it's just correcting it that's the hard part.
Anyway, thanks again! And I hope you get back to blogging soon- I miss reading your posts!
Oh, and I also meant to say that we do the "crossfit black box" so we're always working on strength. I know that in 2011 I will get stronger at all the overhead lifts which was why I wasn't planning to focus on any it anymore than the 3 x's per week that we do strength.
ReplyDeleteJust wanted to make sure you knew that too so you didn't think I was ignoring the thrusters part of Fran or anything.