Warming Up for the Warm Up
Written by: Coach James
As a lot of you have noticed, we have a prescribed warm up each day before the strength portion that we, the coaches, put you all through. This includes 5-7 minutes of stretches and/or mobility and another 5-7 minutes of a general warm up. This is essential as it gets the heart pumping, the blood flowing and the muscles warm and pliable. Even though our warm ups are specific for that day and cover most of the large muscles that will be involved in the strength portion and WOD, for some people this will not be enough. So let’s take a minute and talk about some things you can do on your own to get warm and loose so that your able to meet your maximum potential.
Everyone knows their own body… even if you’re just starting out. You know what muscles are tight as soon as you sit your bag down. You know what muscles will hold you back or prevent you from reaching that maximum output. Most of us come into the gym five to ten minutes and normally stand around and talk about how awesome or horrible our day was or how bad we are doing in our bracket challenge, blah blah blah. Instead, there are multiple things that you could do to help you be a better athlete and get you prepared for the day.
The first thing you can do is to grab a bike or rower and just start moving! This will increase your heart rate and increase the blood flow to the muscles. In return, this will make the muscles more pliable and easier to stretch. This is most important for those of us with a desk job or that are master division athletes. As we get older, our muscles become less pliable and harder to warm and stretch, which means an increase in risk of injury. It is essential that we take our time warming up and to stretch on a regular basis to keep those muscles nice and loose.
Something else you can do to help you get a jump start on warm up is to look at the board and see what the warm up is and what stretches will be covered. You can then take this information to determine if there are some specific stretches that you personally need to be doing that will benefit you the most. For someone like myself that is coming off a lower body injury, I personally love to do the pigeon pose for 2 minutes each side. This really helps my low back and hips to loosen up so I am able to reach full depth in my squats without pain or excessive tightness. These are just two simple and easy ways to get yourself ready and warm for the warm up. As always, if you are unsure about what stretches you should be doing, do not hesitate to ask one the coaches. We are here to help you in anyway we can and help you reach your full potential.