APK Warm Up - For Referance

The APK Warm-Up Print E-mail
Monday, 19 December 2005


A thorough warm-up is essential for both effective strength-training and effecient intraday recovery...
Light exercise is the best tool for improved recovery in-between hard workouts. Some light jogging, hiking, swimming or easy Parkour followed by a thorough stretching session is perfect. Along those lines, I have decided to put together the most useful and broad-spectrum exercises into a standardized warm-up for our WOD, and this by itself will be an excellent rest-day activity. General calisthenics performed until you raise your core temperature over a wide-range of movement options are an excellent way to flush your body of accumulated toxins. Each exercise should be performed in a rep-range that allows for a raise in body-temperature, heart rate and range-of-motion, without accumulating undue fatigue. Substitutions for each exercise are fine, as everybody has a different level of fitness, so if Dips are too hard, then perhaps try push-ups, or knee push-ups. If 10 is too many, than perform as many as possible within the range of an effective warm-up is concerned. As you fitness improves, your warm-up will mirror this improvement. The standardized warmup will be as follows:

3 Rounds:

15-25 Squats

10-15 Pull-Ups
10-15 pushups

5 Samson Stretch Each Side

Agility Work- Mark a 10-rung ladder on the floor, each rung 12-18 inches apart. Perform the following agility drills as a circuit, repeat 2-3 times:

High Knees, one step per-block

High Knees, two steps per-block

Side-step, two steps per-block

High Knees, backwards, one step per-block

Butt-kicks, one step per-block

Burpee/Quadrapedal Movement- Perform 5-count burpees, one count for each movement, in control. After 3, perform :30-1:00 of random, varied quadrapedal movement. Repeat as needed or as you feel inspired to ;)

Rest as needed between each exercise, keeping in mind that the goal isn't to kill yourself, but rather to facilitate a raise in core-temperature and improve the pliability of your muscles and connective tissues. If you do this on a rest day, it can be followed by a good session of stretching (issue 3 of the Performance Menu, with an excellent feature on flexibility). If it is before the workout, leave the stretching for the very end of the entire workout session.

For some more info on the benefits an effective warm-up, check out this issue of the Crossfit Journal

sleeping too late

i think i sleep later because of no light in the bedroom, need to find a way to auto open my curtains!

Running-
Run 2m, Walk 4m - X4

APC Crossfit WOD - Paige Scaling
4x :20 plank at top of minute
3x10 band "pull ups" both bands

"Do not go where the path may lead, go instead where there is no path and leave a trail."
--Ralph Waldo Emerson-- (1803 - 1882)


Original WOD -

APK Warm-Up (see next post)

Workout:

10 x :20 L-sit at the top of the minute (:20 L-sit, :40 rest)

3 x max rep Kipping Pull-Ups . Rest 3:00 between max attempts

here i go again on my own

so 220lbs again. I have the need to fix my back, and the want to be healthy and beautiful. trying to track food on livestrong every day or at least on paper, making myself concious of what i'm eating and doing.
Yesterday I did 40 lunges and on set of lunge holds as well as 50 crunches. Today my legs are killing me and my abs feel fine. i think i need to try to go with the RXed situps. Tm the workout looks tough but doable, i'd like to put the warmup back and some running, hopefully the weather can start to co-operate tm.
Today i wound up about 200 calories over and not in good calories. Tm, more veggies!