In the beginning there was numbing cold…
The idea and implementation of warming up has slowly changed here at CrossFit Oahu, both from a coach’s perspective and from that of our members. I’m sure some of you remember the times when a coach would send you out to Reed Lane for a lap and then go straight into movement instruction and it was 3-2-1 go before you knew what happened. I’m proud to say that hardly–if ever–happens anymore.
Coaches at CFO have slowly waged an arms war in the warm-up world against one another. One coach throws in some head rotations, another works wrist mobility into the mix. In a constant battle to outdo each other, I believe our coaches have brought CrossFit Oahu’s warm-up game to the next level. “But what, exactly, makes a good warm-up?” you ask.
Coaches at CFO have slowly waged an arms war in the warm-up world against one another.
Winter has lifted…
Running 5 minutes on a treadmill or track is no longer considered an adequate warm-up, especially at a facility of our caliber. As it turns out, we need a lot more than that. A warm-up is meant to optimally prepare an athlete for the training of that day. There are a few fundamental things to every good warm-up, listed here:
- Raise heart rate, stimulate cardiorespiratory system
- Increase body temperature
- Prepare nervous and musculoskeletal system for movement
- Synaptic Facilitation (practice the upcoming movements)
- Increase mobility and range-of-motion
The P.E. Teachers had it right…
What does all that medical jargon look like in a gym? Small circles forward…big circles forward…small circles back…big circles back. Lunge it out…hands over head. It turns out we’ve been doing it right at CrossFit Oahu, lately. Our warm-ups resemble basic mobilization of joints, preparation of important muscles for related work (activate hamstrings to effectively deadlift later), and a moderate increase in heart rate. We also spend time working on fun stuff, like getting out the agility ladder or working on a weakness like kipping pullups. As a side note, warming up for 225lb deadlifts does not mean doing 5 reps with an empty bar and then loading it up to 225lbs, doing one, and calling it a day.
We’re hot now…
In the future, who knows what warm-ups at CrossFit Oahu will look like. I’d be curious to hear what people would like more of. Post to comments what you’d want in your next warm-up.