Do you lean forward?

Are you a low-shoulder-stand or something like that?

How long does it take for your body to get into a stable position?

Do you put your weight on the balls of your feet, or the other way around?

Do you lower your shoulder-blade or do you just rest it on your wrist?

Do you lean over and lock your shoulders? Or do you just get in a good, deep breath?

How do you get your feet up as high as you can?

How do you get your hips up to a horizontal position?

How do the knee caps get on your thighs at the top?

What if I have issues with the knee caps? I won’t let that stop me!

How do you balance yourself?

How do you get started?

What do you do if that’s not working? Do you have any other ideas? I’m thinking maybe I should incorporate some balance work into the warm up. I want to avoid a “slow down” feeling. It’s hard enough getting you through a full range of motion (ROS). I want it to feel natural…

Let’s talk about the actual warm up for the competition. I always do a “workout” or “treadmill” to help you get ready for the event. Do you know what it feels like to run? It feels like the ground is moving. You’re doing a lot of lifting; it’s the same for walking on floors. Here’s a video of me doing a treadmill warm up:

Here are some of the things I’ve tried in my training to get ready to try a Crossfit.

Day 1: Squats

Day 3: Box jumps

Day 5: Barbell rows

Day 7: Pullups

Day 10: Sit ups

Day 13: Rope walk

Day 17: Jumping jacks

Day 19: Barbell curls

Day 23: Deadlift

Day 25: Squat

Day 27: Dumbbell curls

Day 30: Back extension w/glute ham raise

Day 34: Rope walk

Day 36: Hanging rope

Day 38: Rope walk

Day 40: Rope walk

Day 44: Side lunges

Day 45: Dumbbell rows

Day 49: Front squats

Day 52: Dead

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