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Coming up: Great CrossFit warm-up routines!

In CrossFit, you’ll find a lot of information about the WODs – naturally, since they are the essences of the whole training system. But you don’t just walk in to the gym, load a bar and start doing ”Grace” do you?

Everyone has their favorite type of workout. Some like them short, some long and some heavy. But no matter the workout, a proper warm-up is needed in order to perform well.

The warm up is clearly essential to the whole training session – but what is a great warm-up? offers some advice on that part, but performing the ”official” crossfit warmup every single time you train? Seems a bit boring to us.

We have asked some of the great coaches out there to answer some questions about their view on the warm-up, and we hope that this will inspire you, whether you are a coach or an athlete.

Enjoy, Sarah & Ditte

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Rising CrossFit Stars: Frederik Ægidius

Name: Frederik Ægidius

Age: 22

Occupation/job: student

Background in sports: 13 years of handball, 8 years of american football

CrossFitting since: start of 2009

Affiliate: CrossFit Butcher’s Lab

What WOD/class made you decide to become a CrossFitter?
I was introduced to crossfit through my football team, Copenhagen Towers. Last year we had a 10 week workout plan in Butcher’s Lab to get us prepared for the season. The WODs were programmed to fit both the size and general strength of a football player. A handful of players kept coming after the 10 weeks, me included.

How often do you train now ?
I’m at Butcher’s Lab 5 times a week, but do football practice and a lot of biking and running on the side.

Do you follow any special programming or are you (just) doing the WODs at your box?
I try to do both. The majority of the excercises in CrossFit is centered around being “crossfit” as you might say. You have to be able to do many reps with dumbells, barbells, kettlebells and bodyweight excercises. The last mentioned, being very tough for a big (read a bit overweight) football player. On top of the WODs I follow a workout, programmed by William H. Miller, former strenght and condition coach at Ohio State University. This is for improving your strenght and explosiveness.

Which one of your CrossFit related accomplishments are you most proud off so far?
It’s gotta be the 2. almost 1. place in the Danish CrossFit Open in February 2010.

What is your next goal(s)?
I’m a very soar loser, and I always aim to be the best I can be, that means CrossFit Games 2011.

The most difficult thing in CrossFit?
Getting the right mindset before workouts. When you have done a number of workouts you get an idea of how hard a workout is gonna be, just by looking at it, and that might disencourage you. Knowing you’ve got 20 minutes of pure misery in front of you isn’t very motivating.

How do you keep the motivation high?
I know I can get better, and if I put my mind to it, I very seldomly fail to accomplish what I want.

Any good advice for new CrossFitters?
Keep working hard, CrossFit should never get easy, and if it does, you don’t have enough weight on the bar..:-)

Do you plan to attend any CrossFit competitions?
I’ve already competed twice – and I’m definitely gonna compete again.

Frederik finished 2nd at Danish CrossFit Open 2010, 4th at the North European CrossFit Sectionals 2010 in Stockholm. His next competitions are CrossFit Games Regionals in Sweden in May 2010 and Fit as Fu*k CrossFit Challenge in Denmark in September 2010.