Get warmed up!
November 13, 2009
Lets start at the beginning.
The CrossFit warm up.
The official CF warm up consists of pull-ups, dips, sit-ups, back extensions and the samson stretch. In the beginning, we recommend just a few reps of each, say 5, slowly working up to 15 over a period of months.
This covers 5 of our basic motions- squat, push, pull, bend, and straighten. It serves as a good departure point to a effective, efficient, and useful warm up. The warm up is a good time to focus on the skills that trouble you the most, ask for help, and improve them.
If you practice them each day, with time weaknesses become strengths.
Why warm up? It prepares us mentally and physically for activity. Physiologically it induces a host of responses including increases in heart rate, stroke volume (blood pumped per heartbeat), cardiac output (blood pumped per minute), oxygen extraction by the muscles, blood pressure, pulmonary ventilation (amount of air moved per breath) and core temperature. The increase in core and muscle temperature increases the elasticity of muscle and tendinous tissues (read: flexibility!), increases nerve conduction rates, and increases the speed of muscle contractions. How do we know if it’s working? A light sweat is a good indicator of a successful warm up.
We encourage everyone to make their warm up fit them. Change squats to one leg squats, do GHD sit ups instead of floor sit ups, climb that rope or kick up into a handstand. A big part of CrossFit is playing and challenging your skills. As long as you squat, push, pull, bend, and straighten, and use perfect form every time, the warm up is a great opportunity to not only prepare for the WOD but improve your skills and have fun.
NOW, get into the November Challenge and CHALLENGE yourself. Get warmed up!
——— Weekend Reminders ———
WE NEED YOUR VOTE!
We will leave this open until the beginning of next week.
Once a race is picked, look for a sign up sheet outside court 2. We need to know who's coming and who to look for.
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i thought we were definitely doing the 10k so i’m already signed up for it !!@#$%^&*()_