The "CFGC Warmup"

As many of you found out this past Thursday, we are introducing a new "CFGC Warmup".  The CFGC Warmup is designed to allow all of you to identify basic movements that YOU need to work on and practice them regularly. 

We have created progressions within 5 movement categories.  The progressions, listed by category, from most to least advanced are as follows: 

1. Squat

• Pistols
• Overhead Squat
• Air Squat

2. Hip Extension

• GHD Hip & Back Extension
• GHD Back Extension
• GHD Hip Extension

3. Hip Flexion

• L-Sit
• Toes to Bar/Knees to Elbows
• GHD Situp

4. Pull

• Muscle Up
• Rope Climb
• Pullups

5. Push

• Muscle Up
• Handstand Pushup
• Ring Dip

The idea is to pick one movement from each category that is appropriately challenging for you.  Appropriately challenging means that you have yet to excel at the movement, but it is not excessively difficult for you.  With regular exposure and practice, we would like to see steady progress so you can move onto more advanced versions of the movement itself or onto the next progression within that category.

Here's how it will work:

• When we post the CFGC Warmup, the goal is to rotate through 2-3 sets of one movement from each category. 
• The suggested reps for each movement are listed on the white board.
• Do not train these movements to failure.  Focus on deliberate, quality reps.
• You can mix and match. Meaning one day you can work on one movement from a category, and the next day you can choose another (i.e. Muscle Ups on Tuesday and Rope Climbs on Thursday)
• Our progressions are merely logical suggestions. You can choose to practice movements that are not listed (i.e. Double Unders, Handstands, etc)
• If you are unsure about what movements you should be practicing, we will assist you in determining what is appropriate.

It is important to note that each movement has progressions built into it, allowing for endless possibilities.  For example, you may already be able to perform Muscle Ups.  But can you perform strict, hands turned out at the bottom Muscle Ups?  Or, perhaps you can climb the rope fairly easily.  But can you climb the rope starting in a seated position, holding an L-sit the whole way up and down?  Like I said, endless possibilites!

It will take a bit of work and patience in these first few weeks of implementation, but we feel it will be well worth the effort and we are excited to see the progress you all make in a very short period of time! 

If we catch any of you trying to finagle your way out of the CFGC Warmup, it means Airdyne sprints with Ty.