Mobilizing and Getting warm

Mobilizing and Getting warm

I remember my very first CrossFit LA warm up. Well, not exactly what we did, but the feeling of it. I remember getting instructions on what was to be done. Something along the lines of 3 rounds of this, that and the other. After getting instructions I remember starting and being a little confused as to why people  weren’t really moving that fast. I was confused because, “why wouldn’t you want to get through the work faster?” Once we had all finished and got instructions for the workout, I realized, this was our warm up. To be honest, at the end of the warm up I wasn’t sure if I was going to be able to do much more work.

My warm ups now ave very slow and deliberate and when you see me in class, you’ll see me moving in any which direction, just trying to get things smooth and warm. It’s usually about halfway through the workout that I feel warm and ready to go. Which means at the end I’m feeling GREAT.   A couple years ago my body started to need a different kind of warm up. Something a little more slow, more like activation and mobility, rather than just core temperature increase. Don’t get me wrong, I appreciate a core temperature increase as much as the next gal, but having my joints be free to move where I want them to go and when I tell them to go, feels like a higher priority to me. Recognizing that is a big piece of listening to my body and giving it what it needs. Especially as we are about to ask it to be challenged and stressed.

Over this past weekend I attended the Yoga Tune Up mobility seminar held here at the gym. Alex, our instructor led us through some great mobility, starting at the feet and moving up the body. At the end of the session I was ready for a nap because I felt so relaxed and luckily we ended in savasana.

One point that she brought up and that we want to make sure the community remembers, is that before a work out, your mobility should be activation. Meaning, we are trying to awaken all your muscles. It’s their call to action before the big game or practice day. Activation make take longer for some then others, especially if you’ve been sitting at a desk all day and not very mobile, your glutes might need a few more bridges or getting those new soft lacrosse balls across them a few more times.  I’ve seen a lot of you get in here early and take care of business. I applaud you for that and encourage you to stay after also for some more release of your muscles.

The release (oh so relaxing) is what can be done after a workout. This is like digging in deeply or lounging for a bit. The low back muscles are a prime example.  Hanging out for a while with deep breathing before a workout is it not such a good.   The idea of awakening them before is great, but we don’t want to get them so loose they aren’t stable and able to keep you where you need to be. Give them true release after class and enjoy it.


Today’s Workout
Competition

A)
10min to find one of:
Max plank hold
Max Handstand hold
Max Handstand pushups
Max Handstand walk

B)
AMRAP 5
10 Box jumps (32/24)
10 DB Clusters (55/40)
10/7cal Bike

And Coming Friday
Practice

EMOM 12
1: 10 Wallballs (20/14)
2: 10 Knees to elbows
3: 3 Deadlifts (70-75%)
–30sec Cap each min–

B)
FQ
1-3 Set(s) @ 90% of C&J
1 Clean
1 Front squat
1 Split jerk

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