You Are All Unique and Beautiful Snowflakes

Posted by Kayla Castro
Sep 09 2014

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We talked the other week about obsessing about single workouts, numbers or movements and how it can be detrimental to your long term fitness. This week I want to talk about how you can attack a weakness in a very simple and effective way: by adjusting your warmup.

Every day we do a warmup of barbell skill, core movement, upper body push and upper body pull. The goals of our warmup are:

 

 

  • Provide a moderate amount of intensity through a low volume of functional movements to prepare soft tissue, joints and CNS for high intensity/high volume functional movements.
  • Use moderate intensity functional movement as a screening for the rest of the WOD. If something hurts during the warmup, we try to fix it through mobility, sub movements in the WOD, or send you home because you’re too broken.
  • Practice functional movements as skill work.

 

 

With respect to the last piece, warmup as skill work, it’s very easy for us to adjust your daily warmup to try to improve certain movements. I often have new members just do overhead squats or front squats every day vice attempting a Hang Squat Snatch or Snatch Balance. I also have people work on their kipping Pullup or strict Pullup or toes-to-bar or pushups every day rather than whatever push or pull we have on the board.

This is really easy for a coach to diagnose and give you some advice, so just post to comments and we can help you with your goals.

 

[Originally posted Potomac CrossFit 140901]

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