Some interesting new ideas for prepping for a WOD after running through some research and what some other professionals think and do...
Here are the highlights... READ CLOSELY!
- We are going to stop coming into the gym and LAYING DOWN to prep the body for movement (at least initially anyway)... This means rolling, flossing, etc
- INSTEAD, we will be emphasizing MOVEMENT/WARM UP prior to WODs... This means GETTING SWEATY... Preferably with simple movements related to the WOD for that day...
* Here's an example: Tomorrow's WOD has quite a bit of overhead movement along with some lunge-type movements during the TGU... So... Here's a simple idea for a general warm up to do RIGHT AWAY before anything else...
3 Rounds of... 40 High Knees, 30 Jumping Jacks, 20 Pass Throughs/OH Squats/OH Reverse Lunges...
- During this warm up see how things feel... Is there a sticky spot in your hips, shoulders feel off, etc? If you feel something start by working the JOINT CAPSULE with a band (anything with a band counts, but you need the band resistance to actually make change to the joint instead of just the muscle around the joint)...
- If you feel ready then go ahead and start and see how the movements for the say feel... If there is still an issue then hit come dynamic warm up (Hand walks, leg swings, elbow 2 instep, etc) & POSSIBLY some quick flossing or rolling, but nothing PROLONGED...
AFTER THE WOD...
- Use the info from the WOD to use the floss band & roller/lacrosse ball to address those areas BEFORE you leave...
DONE!
Give this little change a try and see how your WODs go!
2 comments:
It's good to change things up and try new approaches, but in my newbie opinion, I feel like CFH already does a good job with emphasizing movement with warm ups that get the heart rate going and removing any cobwebs from sitting at a desk all day, etc. Even though each of us probably has individual "go-to" pre-wod exercises, the group pre-wod warmups usually completes what each of us does on our own. I like that we do mobility work along with more dynamic stuff because the mobility work is easy to dismiss if short on time prior to a WOD. Can you please share more specifics about the research you read that inspired this warm up modification? Thanks. And, no I am not trying to be weird or difficult. ha ha
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