FIT AS FU*K


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126 athletes from 13 different CrossFit affiliates have signed up for the FIT AS FU*K CROSSFIT CHALLENGE 25. SEPT 2010

We’re happy to announce that 126 athletes from 13 different CrossFit affiliates already have signed up for the FIT AS FU*K CROSSFIT CHALLENGE 25. SEPT 2010 @ CrossFit Training Center, Køge, Denmark.

See more here.

…. and don’t forget to vote for your favorite WOD here.

Representation from each CrossFit Affiliate:

  • CrossFit Training Center, Køge, Denmark: 16 participants
  • CrossFit Paideia Gym, Copenhagen, Denmark: 7 participants
  • CrossFit Butcher’s Lab, Copenhagen, Denmark: 29 participants
  • CrossFit Copenhagen, Denmark: 22 participants
  • CrossFit the Royal Danish Lifeguards, Høvelte, Denmark: 1 participant
  • CrossFit OBBC, Odense, Denmark: 7 participants
  • CrossFit Aarhus, Denmark: 5 participants
  • Unaffiliated: 6 participants
  • CrossFit Malmö, Sweden: 8 participants
  • CrossFit Nordic, Stockholm, Sweden: 10 participants
  • CrossFit Athens, Greece: 2 participants
  • CrossFit Denmark, Hellerup, Denmark: 1 participant
  • CrossFit Uppsala, Sweden: 6 participants
  • CrossFit Kalmar, Sweden: 6 participants

Thanks to Casall for supporting us!

Ditte & Sarah


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Warm-up routines by Henrik “Affe”, owner of CrossFit Butcher’s Lab

NAME: Henrik “Affe” Sprechler

AFFILIATE: Owner of CrossFit Butcher’s Lab

BACKGROUND: Army, police, martial arts for 18 years

CROSSFITTING SINCE: 2007

TEACHING SINCE: 2008

DESCRIBE THE KEY ELEMENTS IN A GOOD WARM-UP ROUTINE FOR CROSSFIT:

A good warm-up is extremely important before starting working out. A good warm-up prevents injuries, you kick-start your system  in order not to hit the wall in the WOD – and your prepare yourself mentally as well.

Make sure to do an all-over warm-up as you use more or less your entire body in a WOD.

If you train on your own – do a 10-12 min. warm-up including simple exercises that you like using for your warm-up and stick to that routine. Switch between 2-3 different warm-up routines.

ANY SPECIFIC EXERCISES THAT YOU (ALMOST) ALWAYS INCLUDE IN YOUR WARM-UP?

My backgound is in martial arts and I have learned the hard way how crucial warm-up is before a fight.

When training by myself, I switch between 2-3 different warm-up routines.

Example:

2 rounds of: 

  • 3 different jumping exercises (jumping jacks etc.) – 90 reps in total
  • 3 x 15 high jumps on the spots using the arms as well
  • 10 push-ups
  • 10 sit-ups
  • 10 squats

Afterwards I do 5 different “dog exercises” (10 reps each with each leg) in order to kick-start the muscles in the lower back and hips. Super exercises in order to activate the small muscles supporting in lifts etc.

Followed by 2 different streches, which takes 1-2 min.

Finally, I do some sprint drills using a latter or on the spot to practice technique and get the pulse up. 

The entire routine takes about 10 min.

WHAT’S YOUR THOUGHTS ON WARMING UP FOR:
A) HEAVY LIFTS: I do a shorter warm-up routine than the routine described above – but using elements from the example above to kick-start my system. Furthermore, I warm up by doing the lift with light weight. When I feel warmed up, I initiate my first heavy lift. 
B) SHORT, INTENSE WODs: Same warm-up as in the example above – could be adjusted to suit the specific WOD. In short, intense WODs, it’s super important to be proper warmed up. Many athletes are afraid of using too much energy before a short WOD, which can result in injuries instead of a “good result”. 
C) LONG CHIPPER WODs: Same warm-up as in the example above – as your system has to be prepared for a long period of working out. Don’t warm up to exhaustion! For a normal corssfitter, a 10 min. warm-up wouldn’t be too much. 

HOW HAS YOUR WARM-UPS CHANGED IN CROSSFIT OVER TIME?

My warm-ups are now more focused in order for people to learn something from the warm-ups as well. 

THE BIGGEST “NO – GO” WHEN WARMING UP, IN YOUR OPPINION? Don’t skip or underestimate the warm-up. A friend once told me: “Animals don’t warm up, so we don’t either”. It was ment as a joke – but I wouldn’t follow it. 

…. and don’t work with heavy loads during the warm-up. Use the varm-up as a kick-starter and to mobilize your muscles, joints, get the puls up etc.

WHICH KIND OF WARMUP DO THE MEMBERS IN YOUR GYM/YOU ENJOY THE MOST?

Partner warm-ups/exercises and military inspired warm-up routines having people counting out loud etc. 🙂

Furthermore, the crossfitteres at Butcher’s Lab like inspiring and creative warm-ups. It creates a great atmosphere before the actual WOD and makes people push themselves even harder.