Monster Blog: Pre-Warm up, Warm up

Monster Blog: Pre-Warm up, Warm up

Monster Blog: Pre-Warm up, Warm up

What’s up Volts and Vixens! May is right around the corner! You know what that means…  The epic hero WOD Murph is coming! Be sure to mark your calendars for May 25th at 9AM at CrossFit High Voltage! Stay tuned as more details will be coming out later on in the week.

Vixens! You are now entering a DUDE-FREE ZONE. That’s right ladies you get your moment in the sun! Check out our Vixen’s summer tank. This trendy top is now ready for pre-order, but it’s going fast. Pre-order only lasts for one week! Be sure to reserve yours by the whiteboard before Saturday! Full Elegance is Full Victory ;).

Tuesday’s Training: Anaerobic Lactate 

Skill: Front Squat

  • Sets of 5 Reps

WOD: 8 Rounds

  • 250m Row @ 95% effort
  • 3 Min Rest

Skill: Front Squat

  • Sets of 5 Reps

WOD: 8 Rounds

  • 250m Row @ 95% effort
  • 3 Min Rest

A. Front Squat

  • 4@70%
  • 4@80%
  • 3×3@85%

B. 8 Rounds

  • Row 350m @ 95% effort
  • Rest 3 Mins

What’s up Volts and Vixens! May is right around the corner! You know what that means…  The epic hero WOD Murph is coming! Be sure to mark your calendars for May 25th at 9AM at CrossFit High Voltage! Stay tuned as more details will be coming out later on in the week.

Vixens! You are now entering a DUDE-FREE ZONE. That’s right ladies you get your moment in the sun! Check out our Vixen’s summer tank. This trendy top is now ready for pre-order, but it’s going fast. Pre-order only lasts for one week! Be sure to reserve yours by the whiteboard before Saturday! Full Elegance is Full Victory ;).

Tuesday’s Training: Anaerobic Lactate 

Skill: Front Squat

  • Sets of 5 Reps

WOD: 8 Rounds

  • 250m Row @ 95% effort
  • 3 Min Rest

Skill: Front Squat

  • Sets of 5 Reps

WOD: 8 Rounds

  • 250m Row @ 95% effort
  • 3 Min Rest

A. Front Squat

  • 4@70%
  • 4@80%
  • 3×3@85%

B. 8 Rounds

  • Row 350m @ 95% effort
  • Rest 3 Mins

Ok so you’ve got the latest shoes on, the coolest cleverly logoed WOD shirt on, and your head band is perfectly placed to catch every drip of warrior sweat from your fire breathing brow.  You blaze through the door just a minute before class and jump right into warming up.   It’s not like you’d ever need to warm-up BEFORE the warm-up.  Ain’t nobody got time for that!  Trust me, everybody got time for that.

We take it for granted that the first thing we do at the top of every class is to warm-up in preparation for the day’s workout.  Let’s understand though that these warm-ups are only a quick and sweeping generalization of the range of motion for the day.   As coaches we design the warm-ups for the class based on putting each athlete through a base range of motion to get the joints and muscles warmed up for the work at hand.  These are almost always corollary to the movements that will be seen in the skill and WOD work.

There is also always something in there to get the heart rate up and the metabolism fires burning.  Particularly early in the morning  after being sedentary for long periods or in cold weather, we need to get the blood warmed up and moving before putting our bodies through even the most basic range of motion.

What’s important to understand though is that while these are ideally targeted at getting you specifically ready for what’s about to come, they sometimes will fall short of your personal necessity.  Everybody’s body is different and we all face certain limitations to what we’re capable of doing during athletic performance.  A myriad of complications can infringe on our abilities from old injuries, to current injuries, to genetic limitations and physical inhibitions.  This translates to the daily warm-up not always being comprehensive enough for every athlete.

One thing that we do as competitors in CrossFit is have a personal warm-up.  This is a warm-up that is generic in nature, but specific to our individual needs.  When competing we don’t always have a coach nearby to write a warm-up for us, and oftentimes we may have events spaced apart throughout the day.  This necessitates multiple warm-ups, cool-downs, and recovery work in the same day.  I think it’s a great idea for each of us to have a specific warm-up that we do each day before class that is tailor made to meet our own individual needs and limitations.

Warm Up

A personalized warm-up is also a great way to throw in a little daily skill work that doesn’t involve the pressure of a white board or WOD clock.  Let me share with you my own personal warm-up as an example.  I start off every day with 50 unbroken double unders.  If I don’t get them unbroken, it’s no big deal and I still move on, but that is the idea.  In most WODs you’ll never see more than 50 in a row, so it’s a good number to solidify to muscle memory.

That gets my heart rate up so that I can get into some dynamic stretches.  I’ll usually do 10 alternating leg perfect stretches, but add in a torso twist with a reach up to the ceiling to get some extra stretch in the lumbar andglutes.  After that is 10 PVC pass thru and 10 air squats.  Next is 10 handstand kick-ups, but I try to hold each one for as long as I can at the top to work on my balance and handstand walks.  I follow that with 10 PVC pipe overhead squats on the wall.  I go as close to the wall as possible since I know that I have hip flexor issues and need to practice keeping my balance and my torso upright while squatting.  I’ll usually finish everything off with around 5 big c & d on the rings bringing my hips all the way up to the rings.  I’m really trying to master using as much hip as possible in my muscle-ups, and this also warms up my shoulders and rotator cuffs.

You’ll notice that I alternate my upper and lower body and the movements tend to extend the range of motion each movement, as well as increase the dynamics.  This is merely a base I work from and it is followed by more specific warming up based on the skill and WOD for that day.  For instance if we’re doing pistols that day, I know that I need an excessive amount of warming up to have the ability to complete them unassisted.

By the time class begins and we do the group warm-up, I know that I have at least brought each of the specific areas of mobility that I personally struggle with up to snuff so as not to impede my workout.  We should all make it part of our routines so that when the stress is on, the guess work is done and we can focus on performance with a clear head and primed body.

-Coach Dan