Unfortunately, I am not in that district.
Not Zak though….he is faces the other direction…
Five rounds for time of:
75 pound Thrusters, 21 reps
11:07 (i think)
Funny picture. They are facing in the general direction of Mecca (east), so maybe they are praying to Allah. We can call Zak the infidel here.
Here is an great discussion from the affiliate page on warm-ups.
A lot of smart CF coaches weigh in including Freddy C from One World, Greg Everett, and Coach Burgener. There are a lot of variation in views and methods CF boxes use. Some felt that you do not get to warm up in real life, so why warm up in the gym? Others saw this as a chance to get the nervous system ready to improve performance. Some boxes do warm-ups related to the WOD. Some do warm-ups opposite in style and exercises as the WOD. Some boxes do strength and metcon every day. Some boxes focus on form all warm-up with lots of coaching. Others say they should not hold their clients hands through a warm-up and let them warm-up individually.
In my first six months of CFing, I did the CF Warm-Up pretty religiously. I did not question it much but saw great returns with my pull-ups improving dramatically and other benefits. Later, I started seeing my warm-up as a chance to improve technique and weak areas. Over time, I have substituted HSPU or DUs into my warm-up because I knew I sucked at them.
While not all the people in the discussion agreed on several points, they did seem to go with my thinking that the warm-up is a great time to work on little things that you are trying to improve. Pull-ups/HSPU/dips/sit-ups holding you back? Do 2-3 sets of your lousy one before every workout. Overhead squat form lacking? Do some PVC OHS or with a bar. I am a big believer in “greasing the groove”, which is a theory of submaximal effort repeated over time (e.g. 1-3 sets of 1/2 or 3/4 your max pull-ups several days a week) having a big impact on your ability to perform that movement. What better place to grease the groove than during your daily warm-up? The nature of CF programming means many skills only pop up every couple/few weeks. If we only wait until they come up in a WOD, a couple minutes of practice/warm-up is not going to be ideal.
I am always a few minutes late to class, due to getitng out of work on the Arsenal at 5pm or a little after, which has affected my warm-ups. I am going to have to leave work earlier to enable a better warm-up. I almost always get on the GHD to do some sit-ups and back extensions, since I think warming up these areas after sitting in a chair all day is important. I want to give myself more time to add in the other elements.
Zak looks down in disgust……….
Not big and mandatory warm up at all. My approach is to lightly warm up the muscles that are about to be taxed but I always thought the Rx’d CF warm-up was a bit to much effort especially when you are about to balls out max effort on a WOD.
One idea that Russell and I have discussed is possibly implementing a “buy in” for the WODS. It is an idea stolen from CrossFit Dahlonega but I love it.
Typically they assign a “buy in” which is normally practice on a skill movement such as double unders, pistols, hand stands, etc. I think it is a great way to get people to work on form and movements that they typically avoid. Ex. Double Unders (to easy to say “I suck at them therefor…..” or pistols (who likes doing those?).
Also I believe a “buy in” would hopefully get people moving when they arrive vs the 10-15 minutes of happy hour prior to the WOD.
http://www.crossfitdahlonega.com check out some of the buy ins. They also typically have great articles to read.
At Potomac, we cycle warm-up movements on a monthly basis. For example, last month we focused on the snatch, so our warm-ups varied on a day-to-day basis, but still incorporated elements of the snatch, such as snatch balances, burg warm-up and snatch-grip deadlifts.
I personally think warm-ups are necessary and find it hard to jump on a bar and knock out pullups unless I’ve done some dead hang and kipping progressions first.
Here is my ideal-
generic warm-up – composed of the weak-links Garth talked about. These could be pull-ups or a few minutes of squat therapy. This is great for greasing the groove and good to clear the head and get the mind focused on the gym.
specific warm-up- this is the stuff you are about to do. Don’t do too many and burn out , but work up to the weight and intensity you are going to use during the workout for at least a handful of reps.
This is what works best for me, so I teach it. I’ve also seen Zak do something close to the CF warm-up for a few weeks and get much better at pull-ups for it. The buy-in thing is cool, but not everyone has trouble with the same key elements, so ideally, everyone will add their weakness (i.e. handstands) into their generic warm-up.
until we get Kat on board as a second trainer, however, (and everyone starts coming to class on time) we will mostly be using a suggested warm-up on the board, or a D.I.Y. warm-up.
21 75# Thrusters
21 Dbl Unders
Focused on getting back on my heels in the squat and getting head through the gate on thrust.
Did the first 21 thrusters unbroken. After that broke them up.
Double unders still need work.
5 rounds 21 thrusters @ 55 lbs, 21 double unders = 15:47
Great quote from Rippetoe:
“If lifting heavy weights for partial squats were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.”
AMRAP in 20m
5 hand stand push ups
10 one legged squats
Completed 6 rounds +10 pullups
I did this with my new pullup bar in my garage. I asked Kevin how to do one legged squats. he told me to roll into them from laying on my back. Took a few warmup rounds to get used to them. I don’t like my pullup bar – 1″, no tape, and I pulled two of the mounting screws loose. I guess it’s obvious that I’m not a mechanical engineer. I need to rethink it.
5 Rounds Max Reps of Bodyweight Bench Press & Pullups
70# = 67 total reps
I meant to vote… even had a House Rep come by my house and promised him I would, but…
1″ bar is too thin. I have one in my garage that I don’t really like. I mounted a 2×6 on the ceiling using 2.5″ or 3″ lag bolts in the studs, then mounted the pullup bar to the wood. I haven’t had any trouble out of it.
21 thrusters @ 75 lbs
21 double unders = 19:05
Still favoring a rotator problem with the Thrusters sharp pain on explosive movement most likely from the 200 lbs Thruster a couple weeks ago. Was able to shoulder press with minimal discomfort, ended up subbing 21 FS and 21 Press.
The warm up “buy in” or working on a particular skill are both intriguing.
The official CF warm-up x3 rounds is a bit much, but fairly effective. Personally, I have to do a bit more “hip opening work”. (As the yogi’s call it.)
The no warm up in real life argument was a bit worrisome. Probably fine if your clients are all uninjured, recovered, less than 35, with active jobs that do not require long periods of sitting.
Back in the 1950’s-60’s Jack Lalanne promoted the no warm-up argument. He used the example of a Lion. She doesn’t do a 15 min. warm-up stretch before running down a Zebra for dinner. Of course, Lions are pack hunters stalking that Zebra for hours before finally getting the chance for a final charge. She should be pretty warm and stretched by then. Watch your house pets, mine stretch frequently. Interestingly, Lalanne was interviewed in his 80’s and continued promoting the “no warm-up” thinking. By that age I’m sure he realized its stupidity, but had clung to the position for so long he couldn’t change.
As for me, after Mondays double under suckfest. I’m working on those.
Did “Lynne” from Sunday, using 135# instead of my bodyweight, which is closer to 150#. That said, it was PLENTY heavy to give me a workout. Sets were 15/21, 7/15, 5/10, 4/12, 4/11, for a total of 104. Somehow managed to get some grip strength back in sets 4&5. I can’t imagine how bad this would suck with NO REST between sets. We had about 3-4 minutes between sets, and I could’ve used a lot more. My elbows were really sore, probably some tendinitis. So I’m hittin’ the antiinflammatories and cooling it for a day or two. Maybe I should warm up better…