FIT AS FU*K

Warming up for CrossFit

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low-back-warm-up

Do you sometimes skip the warm-up for fear for ‘burning out’ or ‘losing energy’ before a workout? Or maybe you rush through a warm-up to save time? We admit that we’ve done both, and found out that it was REALLY stupid… 🙂 The right warm up will both boost performance and prevent injuries. But what is a good warm-up? Let’s educate yourselves with help from some great online resources.

Get the basics down with help from PN (read All About Warming Up here):

WHAT IS WARMING UP?

Warming up prepares the body for more intense movement and activity. It literally “warms up” the body by increasing core temperature.

A proper warm-up consists of movements that:

  • Move joints through their ranges of motion (ROM) — and enhance this ROM
  • Enhance mobility
  • Release connective tissue bonds
  • Distribute fluid in the joint space
  • Boost speed/force of muscle contractions
  • Amplify nerve impulse transmission
  • Promote oxygen uptake

MOVEMENT TYPES

Movements used during a warm-up might include:

  • Movements intended to get the core temperature up and the whole body moving, e.g. brisk walking or light jogging while swinging the arms
  • Static movements (moving into a position and briefly holding it) — the classic “stretch and hold”, e.g. touching your toes for 30 seconds.
  • Dynamic movements such as:
    • stretching while moving (e.g. walking lunges for hip flexibility, or tipping your head side to side for neck mobility)
    • moving against light resistance (e.g. a few single-legged Romanian deadlifts with light or no weight, or jumping

PDF with suggestions for dynamic warm-up exercises:

http://www.public.navy.mil/bupers-npc/support/physical/Documents/Dynamic%20Warm-Up%20Attachment.pdf

Videos with different warm-up exercises from “Beyond Strength Performance”

http://www.beyondstrengthperformance.com/dynamic-warm-up-exercises

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