Our WOD’s are typically structured as a buy in/warm up, followed by focus/skill work, followed by the daily WOD. So which part if the most important?
If you said the buy in/warm up. You’d be right! While every aspect of the workout is important to our overall success as an athlete. The buy in, 10-15 minutes before our focus piece is key to your development and will bring you closer to achieving those sought after gainz…
“But the warm up is child’s play. We’re not lifting heavy, it’s not high intensity, and to be very honest, sometimes it just feels a little bit dull and rather unnecessary!.”
Well that train of thought couldn’t be more wrong! The buy in/warm up, is actually the most important part of the class and your success as an athlete is dependent upon it. Here’s why…
BUY IN GETS YOU WARM
The first role of our buy in is to get you warm. Take in to consideration safety first, trying to sprint or do anything heavy or dynamic when your muscles are cold is just begging for a pull or a tear.
But the buy in isn’t just to get your muscles warm. It’s also to warm up your Central Nervous System. Have you ever noticed that when we’re prepping you for a heavy or complex lift, we may have you do explosive movements like box jumps or kettle bell swings, among others. That’s to wake up your CNS and to get your body primed for that heavy lift.
This same principle applies to short sprint style (high intensity) workouts like Fran. If you’ve ever tried Fran in the middle of February, after a 5 minute warm up of rowing. You’ll understand just how much your score will suffer and how miserable your body will feel! The shorter and more intense the workout, the longer the warm up movement prep should actually be.
DYNAMIC MOVEMENT PREP
Before our focus piece, we may introduce you to the ranges of motion that we want you to hit during the focus or WOD. In our buy ins, we may utilize dynamic movements. Dynamic warmup movements come in many forms, from bear crawls and butt kicks, to inchworms and sumo squats. These movements, are not just improving your range of motion, they’re also training you to use your newly increased range of motion, while still keeping you warm. This is also a good time to listen to your body and figure out if you will need to level up or down in the WOD by just feeling out Range of motion blocks.
During the buy in we may aim to have you hitting the same movement patterns that you will come across in the focus and or WOD. Whether you notice it or not, you’re actually doing a lot of skill work, and we want you to be focusing on moving well. This will improve range of motion and still accomplishes getting warmed up.
We also use the buy in as a great opportunity to throw in some extra skill development. Hanging off the rig is great for mobility, but it’s also great for improving your grip strength. Any single arm or single leg work is also introducing you to some uncommon planes of movement as well as bringing in some unilateral loading of movement, both of these are great ways to address strength and mobility imbalances. Skipping complexes are also a great way to get get you warm, and also a great opportunity for you to practice with your skipping and try linking double unders.
The buy in is important for many reasons. You’re success and development as an athlete and remaining a healthy athlete is imperative on properly warming up.
Don’t get us Wrong, most of these principles can be related to your recovery and rest days as well. but that is for another blog :)
Thursday September 7, 2017
Focus: 10 mins
Group Row Warm up
Workout Of the Day: 40 mins
Lactate Clearance Row/Ski or Bike workout
2 mins at sprint pace (500m pace)
30 sec easy recovery
30 sec Max effort sprint
30 sec recovery
Rest 4 mins between Sets –
After each (Round ) “Rest” perform
30 Sec Plank Hold
30 Superman Hold
30 Sec Plank Hold
30 Sec Hollow Body Hold
Cash Out: 10 mins
Check back each night at 8pm for the next days WOD