Getting the Most Out of Your Warm Up

We’re continuing with the type of skill and strength developing warm ups we’ve been doing over the last couple of weeks.  This week it’s going to be overhead squats, pull-ups, Turkish get-ups, and handstand push-ups.  The overhead squats have been in for a couple weeks, so if you’ve got the form down with PVC, give it a try with an empty barbell, and add weight from there.  If you’ve got unassisted dead hang pull-ups the warm up is a great opportunity for you to work on your kip.  If you’re still using bands this is the time to really work on developing your strength, so you can get off the elastic.  Turkish get-ups were added to the warm up last week, and if you’re feeling confident in your form increase the weight, or try using different objects (please ask before attempting to use one of your classmates or coaches).  Finally we have handstand push-ups.  Practice kicking up, holding the position, and start working on the range of motion, but if you’re still doing push-ups from your knees this is some extra time designated for you to work on getting to your toesTurkish Getup Collage.  If you have any questions please ask any of your CrossFit Fenway coaches how the warm up can be tailored for you.  There’s a lot to work on in there, and with hard work, you’ll see rapid progress.

April 12th, 2010

Skill: 2 rounds:
10 Overhead squats
10 Pull-ups
5 Handstand push-ups
3 Turkish get-ups each side
5 Moon the sky
3 World’s greatest stretch each side

Strength: Press 3-3-3-3-3

WOD: Complete 3 rounds for time of:
Farmers’ walk to Kilmarnock and back
20 Dumbbell push-ups
10 Thrusters

Prescribed weight of dumbbells is 25%-30% of body weight in each hand.  If your hands come off the dumbbells at any point during the workout it is an immediate 3 burpee penalty.  The dumbbells are then picked back up, and the workout is resumed.

Programming Note: There will only be 2 classes Thursday, April 15th, at 6:30 AM and 6 PM.  These will be similar to the invasion workouts, in that there is no attendance cap, and you don’t need to sign up.  Be sure to keep checking the blog for any additional scheduling updates.

Parking is available during all classes Monday at CrossFit Fenway, because the Red Sox are at Minnesota.  When they take on the Twins at Target Field it will be the first time the Sox are the visitor for the opening of a new ballpark since 1923 at Yankee Stadium.

6 thoughts on “Getting the Most Out of Your Warm Up”

  1. Awesome to be back in the saddle after an unplanned week away, loved today’s program.

    12:22 40lb DBs, thrusters replaced with DB squat jumps (holy smokes that was tough!)

    Congrats again Stacey, we’ll miss you and we all hope you have a wonderful time!!! : )

  2. WOD 12:04 with 35 then 30 lb DB. Nice to have you back Shawn, great workout all. Justin – 50lb DB is just starting to make us look bad. You keep that up we might have to talk to you in the alley after class and rough you up! Stacey – the morning crew will miss you. We’re all going to hit the tanning booth in your absence to ease your transition back to xfit from wedding and vacay.

  3. I agree. Justin, 50lb DB is just ridiculous. Way to go, thats awesome!

    WOD: 12:08 w/ 30lb DB

    Have an amazing time, Stacey! We’ll miss you.. Can’t wait to see pictures!

  4. press 55KG, WOD 8:39 with 40# DBs (25% of BW)

    Kicked up to the wall for the first time today, after Eric convinced me I wouldn’t put a hole in it. Followed that up with my first HSPU attempts, which need work.

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