Bodyweight Warmup

9.28.13_BeantownThrowdown_62Okay, you not only survived, but thrived through April’s Oly warmup.  We saw some good lifts last Friday, and heard the Jon DiBiasio PR bell ring (the plaque’s on the way).  Some of you even grew to enjoy the warmup.  Weird, right?

Well, it’s May, and time for something different, a bodyweight warmup.  We’ll be alternating between strength/volume days and skill days.  The focus of the former is improved strict pull-up and push-up ability, while we’ll be working on hollow body position and kipping for the latter (raise your right hand and repeat after me, “I will NOT attempt kipping pull-ups until I can perform strict pull-ups”).

Obviously the goal is improvement in these bodyweight movements, but it can be more specific than that for each individual.  Maybe you want to begin performing push-ups as prescribed in WODs, or you’d like to get your first strict pull-up, both great milestone goals.  I see the combination of everything we’re doing as an opportunity to develop kipping toes-to-bar.  Bottom line, we’re practicing the bodyweight basics all month, so you can build a solid foundation, and hopefully move on to the really fun, cool, stupid human tricks.


May 6, 2014
Push Press 3-3-3-3-3

Front Squat (135#/95#)



CrossFit Fenway Knit Hats!  Just in time for, uh, spring!  In case the weather remains on the chilly side, or you have copious amounts of handstand push-ups to do, you can now keep your ears warm and protect your head while also representing CFF.  Complete with a pom-pom, and in perfect colors for rooting on the Olde Towne Team.  Pick one up today for just $20.

  9 comments for “Bodyweight Warmup

  1. Daniel LeMoose
    May 5, 2014 at 10:49 pm

    I’m competing in a 2-person (1 guy, 1 girl) RX competition hosted by CrossFit 2A in Acton on May 18th, a Sunday. My partner has dropped out so I’m in need of a replacement! Does anyone want to compete with me? Pleaseeeee. It’s already paid for, and I have a car. Team name is “Glutes of Glory.” Here’s the link.

  2. Tom Matlack
    May 6, 2014 at 7:03 am

    7:18 with 115#
    Thanks for putting up with my antics 5:30…
    For those following along with May-is-even-old-men-can-jump-rope-month I got 20 unbroken DUs yesterday (got 3 in 14.1). 25 was going to be the goal but thinking I have to go higher. 50? 100?

  3. Shane B
    May 6, 2014 at 8:12 am

    PP – 225#
    WOD – 4:26 Rx – so sore from yesterday!

    Nice work 5:30

  4. Shorty
    May 6, 2014 at 8:26 am

    PP: 165# (170# x 2)
    WOD: 6:19 @115#
    Not as bad as I thought it would be. Should have gotten through the round of 15 unbroken, but put the bar down after 10.

    Great work 5:30am!

  5. Kate
    May 6, 2014 at 9:08 am

    PP: 75#
    WOD: 7:03 with 85#
    Excited to have done my first toes to bar in the warm up today!
    Great job 6 AM!

  6. Marina
    May 6, 2014 at 10:19 am

    PP: 75# (80# x 1 with pretty bad form)
    WOD: 12:00 with 55#
    I felt tired and sore from yesterday – each squat felt so hard!
    Congrats Kate on toes to bar! Great job 6AM!

  7. Miles B
    May 6, 2014 at 11:09 am

    PP: 155#
    WOD: 5:48 Rx

  8. Elyse
    May 7, 2014 at 9:14 am

    push press: 90#
    wod: 5:31 at 60#

  9. Moe
    May 7, 2014 at 1:30 pm

    push press: 155# (got 2 with 175# arms were super fatigued)
    wod: 8:16 at 115#

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