QUESTION ABOUT WODS/WARM-UPS

Haven't been on here in awhile...good to be back though!

I have just started doing the WOD's not too long ago... I've noticed a lot of people do a warm-up prior to doing the WOD's.

My question is what type of warm-up should a newbie, to an intermidiate, to an advanced level athlete do?

Also, about the WOD's... I've read the FAQ and the schedule says that generally the WOD's to be preformed M,T,TH,FRI...

Which leaves W,SAT, and SUN as rest days or active rest days, right?

Also, by example of this WOD below...Do most people just do this for their whole workout session including warm-ups?

Or Could one add more to this, like some low intensity work ( jogging, pull ups on bar, dips, pushups)? I hope my questions are clear.... thanks

TAO

WOD 081222

Embedded BL (1-2 reps) + Curl variation (3-5 reps)

Perform 5 giant sets

You could/would fit any technique work in before. Perhaps say, event training or just some HS time or MU time, etc or tumbling, etc.

Warmups sort of depend on how time you have and what you got besides what you need to warmup. I do a lot of shoulder and hip and back mobility in my warmup because I tend to need more time with those. So, it depends on goals.

I like to put some basic tumbling in my warmup but I would not necessarily do the same for some of my gymnasts as their cartwheels/roundoffs may need more fine tuning. Basic rolls suffice.

I also like to incorporate straddle swings on the rings, hip circles on the rings and perhaps lazy PB/HB swings besides basic turns on HB.

I'm no expert, but are you doing an FSP warm up?

Blairbob said:

You could/would fit any technique work in before. Perhaps say, event training or just some HS time or MU time, etc or tumbling, etc.

Warmups sort of depend on how time you have and what you got besides what you need to warmup. I do a lot of shoulder and hip and back mobility in my warmup because I tend to need more time with those. So, it depends on goals.

I like to put some basic tumbling in my warmup but I would not necessarily do the same for some of my gymnasts as their cartwheels/roundoffs may need more fine tuning. Basic rolls suffice.

I also like to incorporate straddle swings on the rings, hip circles on the rings and perhaps lazy PB/HB swings besides basic turns on HB.

So HS work could be done on every WOD if your body allowed? My 1st goal right now is maintaining a free handstand, I currently can only do handstands on the wall. Eventually I want to be able to do a solid HeSPU freestanding. Also, I figure press handstand work would be necessary right? Could all this be worked on before WOD"s? (step by step of course)

TAO

Yes, HS work within reason. For that you will have to discover what is within reason.

Yes, press HS, wall HS and free HS can all be worked, again within reason. If the WOD calls for a HS wallrun/HeSPU workout, you can omit that from your skill work session. Sometimes the WOD's also call for press HS workouts so keep that in mind as well.

Blairbob said:

Yes, HS work within reason. For that you will have to discover what is within reason.

Yes, press HS, wall HS and free HS can all be worked, again within reason. If the WOD calls for a HS wallrun/HeSPU workout, you can omit that from your skill work session. Sometimes the WOD's also call for press HS workouts so keep that in mind as well.

Awesome! Thanks!

Question. I was once told that practicing your handstand up high in the moutains was beneficial for your breathing, anyone with experience find this to be true?

In the same way that any physical training in the mountains is good for your lungs sure.