I have a confession to make. I have not been a smart athlete, and it is finally catching up to me. I have been lazy for far too long now. What am I talking about? I am talking about my horrible bad habit of just setting up my workouts and then 3,2,1....Go! This type of training has JACKED ME UP, especially over the last three months where I have increased both the weights of my work load and additional strength training. In the last three months, I have suffered from nagging little injuries. Nothing debilitating, but just enough injury to inhibit my ability to give a 100% effort. Plus, not really working at warming up is the reason why my flexibility is only slightly better than it was when I started CrossFit over three years ago.
Great athletes commit to warming up just as they commit to throwing themselves at their training full tilt boogie. I look at all the great CrossFit athletes that I admire, and I know that each of them takes their warm-up seriously. I have been a mediocre CrossFit athlete for too long. If I want to become even a good athlete, I need to embrace the warm-up.
I have become a warm-up whore! For two weeks now I have been scouring the internet to learn what other athletes do for their warm-up. There are some really good routines out there. (Interestingly enough, the "Official CrossFit Warm-up" is probably my least favorite of all of them. How boring is it to do the CrossFit warm-up every time you work out!) I truly believe that your warm up should be constantly varied and functional, so I have been taking bits and pieces of all the stuff that I am reading up on and totally experimenting with it. I have really noticed a difference in how I feel after a workout when I incorporate a warm-up with lots of dynamic stretching/movement coupled with some static stretching. When trying to find the perfect warm-up, I am looking for movements that not only get me prepared to work out, but also help improve my weaknesses and increase my ability to maintain midline stability. That being said, my warm-up has to be different every day because I have many weaknesses and my midline stability needs to get WAY better!
My bullshit training sessions are over! I got a great tip from Angel Orozco of San Francisco CrossFit the other day. He told me he sets a timer for 20 minutes and warms up the entire time. No performing a workout until the 20 minutes of warm-up is up. I tried this yesterday for the first time and it was OUTSTANDING! I felt fantastic after the warm-up was over, and I plowed right through my workout feeling pretty damn good. Better yet, no aches and pains afterward.
I am committed to perfecting the warm-up for every workout. I strongly believe that your warm-up should not be so taxing that it hinders your ability to get the most intensity out of your workout. I absolutely hate the CrossFit saying "Our warm-up is your workout." I think that saying misses the point. A warm-up should get your connective tissue and muscles ready for full range of motion and warm the body up for a dose of hard training.
So how does all this pan out for you One Worlders? I hope that those of you who I have trained the last few weeks have noticed the differences in the warm-up portion of the session. I feel like I have done just an okay job warming you all up in the past, but now my goal is to provide my session participants with the best warm-up for their workout, and the best warm-up to help them become better athletes overall. I know the other trainers at One World are already doing a good job at warming you all up, but I hope this inspires them to get creative and be better!
So how do you like to warm-up? Have some favorite movements or a cool routine you like to follow? Please post to comments so this "warm-up whore" can learn from you!
Speaking of warming up, it is also important to take care of yourself after a workout is over. The Myofunction Clinic occurs on 11/14 & 11/15. Learn how to use myofascial release techniques to increase your flexibility and prevent/rehab injury. Register by clicking the link in the Upcoming Events sidebar on the right. The cost is $375. If you really want to attend, but money is tight, contact me and I might be able to work something out with you. I strongly believe this clinic would be beneficial to all One World members.
Don't forget that Angela Lim is hosting a Clean Clinic this Saturday from 10a to 12p. Sign up at the front desk. Space is limited to 7 participants. You don't have to be a One World member to sign up. Call the gym for more details, 510-324-8153
And finally, the web store is back online after some technical difficulties that the web host was having. All good now. Stay tuned for sweatshirts and new girl's shirts.
********************REST DAY 10/22/2009
Rest....OR....make up a workout you missed....OR....
Come up with a warm-up routine and post it comments!
One of my favorite warm-up routines from an athlete I greatly admire, Dutch Lowy.