CrossFit - Rob Miller Time: The Warm-Up

The CrossFit Journal -- (journal.crossfit.com)
At CrossFit Delaware Valley in Broomall, Pa., owner Rob Miller believes in a creative warm-up.
Bear-crawl musical chairs, for example, is among his choices.
"Now when I stop the music, you have to put your butt on top of one of these med-balls and claim it as your own," he explains to the class.
The first person who cannot get his or her butt to an open ball does 16 burpees, the next does 14 burpees, then 12, and so on.
"The warm-ups can be kind of standard and can kind of be a drag," Miller says. "And this is a good team-building thing and just kind of fun."
Another warm-up in his arsenal is doing burpees every time Sting sings the word "Roxanne" in the song by the same name.
"Warming up is definitely community," Miller adds. "You can check in on your clients. You can have a little touch with them that you're not otherwise gonna get."
Video by Mike Donofrio.

[@Thealmostfitpilot]

heyyyyyyyy. I know this guy! He was one of my teachers in CFL1. Good guy right there!

[@RJRonquillo]

I like this, you can turn any musical drinking game into a warm up or even a WOD. Play "Thunderstruck" and do a muscle up everytime they say "thunder".

[@DaveWilks99]

Love the Roxanne warm up

[@christopherlee9902]

The main advantages of doing the group classes (over just using the facility) at a box are 1) you definitely push your self harder and 2) you aren't designing the workouts, which really helps with weaknesses. Another side advantage is that it helps people be consistent with coming to workout. Generally if you plan and design your own workouts, most people won't make it as hard, as varied or as intelligently as a good CF box. Lastly, don't underestimate the value in comradery.

[@RenskiGizzyRepresent]

love it!!!!!! keeps it so much more interesting

[@justrione]

Great idea. so doing this.

[@2380chriso]

Nice advice, I am going to apply this to my group class.

[@hershelpraeger1553]

love it!!! ty for the ideas

[@XanderPetrov]

Haha! Awesome warm up!

[@JDJakobsen]

Try "Thunderstruck" by AC/DC - 1 burpee pr. "Thunder"
Hello hell.

[@DanNguyenMusic]

His perspective is on point.

[@vic22oz]

i hope my trainer neer sees this "Roxanne" warm up or I'm screwed! Cool idea tho

[@mx_fern]

ugh that's all the way in philly! damn. i was hoping i could drop in for a day :p

[@SJSharksSCC]

Hahaha. Love it.

[@gingerboosh42]

At most boxes if you make these concerns known going in to it the coaches will program something for you specifically. The more specific goals you go in with, the better they can help you achieve those goals. Group classes aren't for everyone, and aren't the only option.

[@ahmeddahab5259]

you got me with your pic pro

[@cdr_bne]

Nailed it

[@blackbaccara24]

> impossible?
CHALLENGE ACCEPTED!!!!

[@biscichodechoclate]

we do Roxanne in my box but between the burpees... is jumping jacks!!! osooom give it a try

[@brummr]

Elite!

[@chachrod]

Roxanne? Genuise!!!

[@ImGoDzZ]

The box I'm about to start going to has open gym hours in which you can do whatever you please.

[@MrKAHutch]

This is elite fitness?

[@cooperhanson2833]

I love my box, but I like to warm up on my own...

[@Mer134]

"The Warm-up" is kinda in the title.. Hate to spell it out for you. Whatever gets their body warmed up is a legitimate warm up.

[@SJSharksSCC]

I can dig it. But.... Just let me do my warm up.

[@christophervenables]

Looks fun! And yea not all gym rats are like that, it just depends on your goals.. To be able to function or to try and build mass..

[@teakey]

membership is like triple

[@i23Drive]

you already.

[@AnthonyPieroni]

I'd find a new box.

[@spiethchr]

Medicine ball dodgeball haha

[@jacob.peters]

welcome to crossfit?

[@KareezyG]

What's the purpose of this comment?

[@shannon1664]

The Gym Rats hate this kinda stuff. First, people are actually talking instead of staring at their own asses in mirrors. Second, people are smiling, instead of sipping on mystery fluid with a look on their face like they kissed the wrong end of the baby. And last, people who look like normal people, instead of the mystical Human Uterus, are working out, and that just gives them all kinds of hissy fits.

[@gimicks1]

First

[@liljohnnotbigjohn]

grow up :p

[@NVidelov]

... wtf

[@fantajenkings4068]

This looks like a comedy parody..

[@pedthefed]

im not going to even comment on this

[@randmc1986]

Problem is, you kind of negatively select for unfit people in your team and gym, because most dedicated athletes, gym rats, or however you want to call them, are just not interested in playing stupid games when they come to do heavy ass workouts and get better and fitter. They want to get warm as quickly as possible with a standard routine and then get the real work done. That's a huge reason why I train alone, you train every day, you are not interested in wasting time playing games.

[@leondelafonte]

randmc1986 You must be fun at parties.

[@storydujour]

C onservative
R egimented
O rthodox
S oporific
S taid
F rat/sorority/cult-ish
I ncome-generating
T he end.

[@Fleezyy]

Cool guy, but his French is very not good. Lol