Inside a CrossFit Football Cert

"Dynamic warmups" and "flexibility training" were lacking in Crossfit prior to Crossfit Football?

The official Crossfit warm-up from at least 2003 is a dynamic warm-up:

Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

I think he was referring to the Football specific warm-ups for each position...but he could be referring to the CFWU, idk.

Random thought, if you attend a CF cert, you are put through a workout (to understand the intensity/scaling aspect I assume). What about S&C coaches that are not physically fit, is it the consensus that a coach must be in adequate physical condition to be a good coach? I know this has been debated a lot, since you see professional coaches (think NFL) who are fat and out of shape, but are still excellent at their job (winning).

Sick, now all I want is Crossfit Strongman and I'll be set for life.

John knows Football.

Russ, Jake-

What I took from the CF Football cert is an even more dynamic approach than the traditional CF Warm-up. Taking joints to end ranges, and working towards more specific mvmt patterns while not over taxing the system. The best example on the web I have seen is here:

http://www.dutchlowy.com/2009/08/26/my-warm-up/ (link WFS)

Also think stretching KStar recommends as opposed to one Samson Stretch for three rounds.

Graeme, just my opinion, but no, I don't think a coach has to be in adequate physical condition to be a good coach. If they're good at teaching the skills, and bringing out the best in you, the athlete, that's what you need from them.

Random thought of my own...does this mean CFers are going to start patting each other on the butt? ;) I'm going to get my stupid self to the gym now. (ducking and running)

Thanks to the link to dutch's warm-up. Gonna give it a shot today and Crossfit football is definitely top-notch and Welbourn's programming has paid dividends w/r/t to both my strength and my metcon's. Overall I feel great from the switch from the mainsite (for now)!

I agree, but I will also say I have never met a CF trainer/coach who was not in good physical condition and capable of doing the workouts at a fairly high level of performance.

Another great warm-up is the Catalyst Athletics one: http://www.cathletics.com/wod/video/CAStandardWarmup.mov I've taken a combination of the exercises from the CA and Dutch's to use in mine. I find I warm up faster than doing the CF warm-up and I like the elbow/wrist/hip work that I found missing in the CF warm-up.

Crossfit is awesome. Crossfit Football is awesome. You can take a break from one site by switching over to the other site and still get a great workout. I have been using Crossfit Football for the past couple of months after about a little over a year of Crossfit. I enjoy it and it works perfectly with my current schedule. I definitely want to go to a Crossfit Football cert once I save up enough pennies.

I really see the merit in adding more change of direction drills to CF programming. In my opinion, it seems that main site programming is light on the type of agility work that really develops the lightness of feet, deftness of movement and balance that is of significant functional benefit in all athletics (e.g. all football movements, reacting/fielding to a hard grounder, leading off/getting caught in a pickle, basketball defense or dribble penetration, navigating a ring/octagon, playing tennis, skateboard tricks, soccer moves, etc.)

Just speculation here, but I wonder if it may be because there haven't been any really great drills discovered that are objective/measurable/repeatable enough to make it into main site programming. For example, the resisted runs in this video seem like very useful exercises, but would not be consistently repeatable due to all of the variance in how hard the dude getting pulled behind makes the runner work. Sleds would also have arguable too much variance based on differing friction quotients of the varying surfaces they were dragged over. Nonetheless it is my opinion that the agility drills similar to those practiced by football players, as well as parkour drills, are a highly worthwhile addition to any serious CF athlete's programing.