Regular Schedule is back on Monday.

Starting on Monday we are back on the usual schedule, we hope you enjoyed the break and made the most of your time off. From comments it looked like a lot you you tried the body weight workouts and we had good turnouts this week, especially to the morning sessions

Body Weight Warm Up (BWWU) is back!

Once again we are hitting the BWWU for the month. Not sure what the BWWU is? If you want to know more about the background look at the post HERE.

The Plan

2-3 Rounds of:

  • 30 seconds of pullups
  • 30 seconds of pushups
  • 30 seconds of situps
  • 30 seconds of squats

So why 2-3 rounds of 30 seconds each, and how can we do 6 minutes of work with no any rest without being worn-out like after a 6 minute WOD.  Well, first, 30 seconds of each movement allows enough time to get a decent number of reps done, while not taking you all the way to failure.  Thus, each round of 30 seconds, you should be doing a number of reps (10-15 would be great), but not using the entire 30 seconds or doing rep after rep until you fail.  Try to use 20-25 seconds for work and then 5ish seconds to transition to the next movement.  You shouldn’t be completely fatigued after 3 rounds, just sufficiently warm.

Next, how to keep the warm-up from getting boring: There are different Levels to the warm-up that you progress on throughout the week.  The levels are described below:

  1. 5 Strict Pullups, 10 Hand-Release Pushups, 10 Abmat Situps, 15 Air Squats
  2. 10 Kipping Pullups, 7 Dive Bomber Push Ups, 5 Toes-to-Bar, 15 Jumping Squats
  3. 7 Kipping Chest-to-Bar Pullups, 7 Ring Dips, 7 Weighted Situps, 10 Squat Tuck Jumps
  4. 3 Muscle-Ups, 5 HSPU, 10 sec. Hollow Rock, 20 Air Squats

If you are able to complete the prescribed number of reps on a level for each of round of 30 seconds, you are able to advance to the next level for your next warmup.  However, each week, you have to reset to Level 1 and start over on the progression. 

Now, what about if you are on a band for pullups, or still working negatives for pushups??  Well, if you are able to get 7 pullups each round on your band of choice, then it is time to move to a lighter band.  Additionally, if you are still working negatives for pushups, you are going to work to 10 consecutive hand-release negatives each round before switching to regular hand-release pushups.  Thus, athletes still working on getting pullups and pushups get more exposure to the movements that will have the best benefits, while more advanced athletes get exposure to a larger variety of movements. By resetting every week, you will get exposure to a wider variety of movements every week.  Additionally, by resetting every week, you can see your progress in more definable terms.

Finally, by doing a similar warmup, you will be able to gauge how you are feeling for the day… if you normally do 10 pullups every round, and only get 7 today, it is a pretty good indication that your shoulders are a bit smoked and shouldn’t be pushed too hard.

So, in conclusion, how the bodyweight warmup should work:

  • Meant to be a warm-up, so don’t wear yourself out
  • No rest between movements
  • Don’t go to failure
  • Aim for 10-15 reps of each movement
  • Scale up a movement if you are able to achieve the prescribed number of reps at a level
  • Reset each week to Level 1

Sunday Reading

“In other words, if an individual’s quads are weak relative to his or her posterior chain, we’re going to see in heavier lifts, no matter how hard he or she is fighting it, the hips shoot up and leave the shoulders behind during the first pull of the snatch and clean and in the deadlift.”

The Prodigal Chain

You know that CrossFit as a sport is growing extremely fast (see “How Fast Is CrossFit Growing? The Chart Tells The Story” to see for yourself), and you know the CrossFit Games are growing fast. But did you realize how fast?

How Fast Are the CrossFit Games Growing? The Numbers Tell the Story

Open registration will begin on January 15. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. More information on the competition details for Individuals, Masters and Teams will be released later this week.

2014 CrossFit Games Open and Regional Schedule