Monday 2.20.12
Death by 10m
Every minute on the minute, do one more 10m shuttle sprint than the last…
Example,
1st minute, run 10m
2nd minute, run 20m
3rd minute, run 30m…you get the idea
This workout was last done on 11.14.11
Results here
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American Gladiators Warm up (watch the video and remember how nasty these guys were back then, lol)
Designing your own warm up
When we give you time to work on your own mobility issues, what do you go to? do you have anything set in mind? or do you just kind of wing it? Why not come up with your own warm up, and make the most out of the time we give you.
My favorite article about this is Catalyst Athletics “Our warm up, is a warm up”
When it comes to warming up, what are we trying to accomplish? The name itself is a bit of a hint, but increasing body temperature is just one element. It might be easier if we rename the warm-up to training preparation. Now if we ask what we’re trying to accomplish, it should be obvious: we’re preparing our bodies for the training to follow.
Now just as I try to use the best of my time, I have an extended version where I put emphasis on everything during active recovery days, then I typically use the same list and pick and choose what I will need for the day based off of what the workout is. But always hitting the things that are causing me serious issues no matter what the day, As it is a living breathing document, I then add or subtract things that give me the best bang for my buck when it comes to the time spent/results garnered from it, Or as I fix things and develop different issues.Everyone is different, but this works for me.
Brandon’s Warm up (now I typically type it up as I can understand it, because typically the mobility wods/stretching never have set names. So I name it however I can remember it, but this gives you an idea)
What is your ideal warm up? What are some fun warm ups you would like to do?
Come up with your own warm up and explain to me why you are doing the things you are doing in your warm up, and also lets see some fun warm up ideas.
I know a few people who never warm-up, and a few of them will even tell you that warming up is unnecessary. Interestingly enough, all of these folks have chronic pain and histories of injury. Don’t make up silly excuses and analogies because you don’t feel like spending a few more minutes getting reading. You’re not a wild animal being chased without warning in the jungle—you’re an athlete getting ready to train in the gym.
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Challenge:
The person who we believe has posted the most well thought out/creative structure of a warm up to comments. I will buy a Rogue T-Shirt of their Choosing.
You have 24 hours from the time of this post to do so!
Judging Criteria is;
Effectiveness of warm up: First and Foremost, are you accomplishing what you sent out to do? which is warm up!
Intelligent Time management: Create the warm up assuming you have 30 minutes to work with
Creativity of warm up: Is it fun? would you look forward to doing it?
Simplicity and Flow of the warm up: Not having to rig up complicated apparatus, and being able to flow seamlessly through it.
Adaptation: Your ability to adapt the warm up to any workout that is posted.
One Mikko Salo shirt coming up! I will post my awesome warm up tomorrow. But I wanted to see if anyone is interested in forming a team for the Indiana Spartan race, held April 21. More information on the race can be found here.
http://www.spartanrace.com/indiana-obstacle-racing-spartan-sprint-2012.html
The skinny is that the entrance fee is discounted for teams of at least four, and that the discount increases as more people join. The entrance fee also increases as the deadline approaches. The sooner we get organized, the better. If you join the team, you keep your own time, so we don’t necessarily have to run together. The top finishers for your team are then used to calculate a total time. Looks fun, seems like a great time, and I really think we should do this. If interested, shoot me an e-mail at
bryce.horswellATgmail.com
Thanks
February 19, 2012 at 8:28 pm
I like to start by stretching when I wake up. Just simple long body stretch and arms over head. Knees to chest and acouple of twists at waist. When I am at the gym, I like to row. I pay attention to my breathing. I am using my arms, legs and back. After 300 -400m row I would move into air squats 35 to 50 paying attention to form not so much speed. Next I would move into push ups 20 to 25. Crossfit style hand release scaled on knees. If there is time before the WOD,
I like to sit Indian Style and bend forward
stretching my lower back. This may not be an aggressive warm up but it works for my body and me.
February 20, 2012 at 12:21 am
My warm up: crack back with roller…10 air squats to loosen up knees…..Make fun of bryce.
everything else wastes energy.
February 20, 2012 at 9:54 am
Bryce, your assignment will be late if you post it tomorrow, silly
Brandon, is that how you warm up every time???? That’s a lot of stuff!! I don’t know all the fancy names for our muscles…. I just know where to pull on a band, where to lay on the foam roller, and where to stick that ball. Haha.
So for me, just getting Will to school by 7:30am, Kaylee and Ethan to school by 9am, and then flying to the gym is a warm-up enough for me. No not really. Those are the days I miss half of the warm-up that you guys are doing. If we had a half hour to warm up this is what I would do for a total body, do any WOD, warm-up: CRAB CRAWL SOCCER!!! How would that not get every muscle fired up and ready to go? Not a long game, but a nice 10 minute game. No one wants to get sore before the wod, do we? For some serious mobility, thoe, I love OHS with the PVC. It def lets me know where I am tight and what other areas need some attention. My fave go-to mobility is always stretching out the lats using a band, foam rolling the calves and quads, and that thing where you sit on a box and stick a ball under your butt cheek. Also the stretch where you put one leg up on a box with your leg turned in and then lean foreward (to stetch the glute!) I love stretching the back of the leg by laying on our backs and putting one leg up vertically on the rig. I could fall asleep there! Any mobility that involves rolling out the shoulders with a ball is good and I also love stretching out the shoulders by standing against the rig, throwing the shoulder back, reaching your hand behind you to grab the bar, and lean foreward. I know I am leaving out mobility for the rack postition. But I have no idea what its called or how to describe it. All I know is it involves a PVC and some pain faces.
Now to give all of my ramblings some flow and orgainization! First, stretch out the lats with a band. While you are still at the rig, do that stretch with your leg up vertically that works the back of the leg. Then also while still at the rig, work on keeping your shoulders back with that stretch where you reach behind you and step foreward. Roll out the back of the shoulders with a ball. Take the ball and roll out the glute while sitting on a box OR do the stretch with one leg turned on the box and lean foreward to stretch the glute. Then the painful stretch for the rack postition, if needed for the wod. Finally…..CRAB CRAWL SOCCER!!! I omitted a few mobility items for time. If you do two minutes per side per mobility, that’s 20 minutes of mobility, followed by a quick ten minutes of soccer.
Holy crap, that was long and windy. Hope it made sense and was what you were looking for, Brandon. If it makes no sense I can always make some kind of video! But I am camera shy, so probably not. Sense or no sense….I am still going to click “post comment”
February 20, 2012 at 10:25 am
My dynamic multimodal warmup – It incorporates a lot of movements and also all bodies into a similar flow.
5-7 mins of aggressive foam rolling everywhere. Target personal problem points. We aren’t trying to be quiet here, get some really genuine groaning here. Loosen up those vocal chords for the grunting that will occur during wod.
Then imagine two large squares, connected by a corner to form a figure 8.
So, there will be 8 sides. Side one – high knees (idea to get most in shortest distance), Side two – butt kicks (most per distance), side three – inch worms with pushup, side four – duck walks with heels flat (open up those hips). Then in next square, do side one – deep lunge twists, side two – spider man pushups into squat and continue going forward alternating legs, side three – punt kicks and a squat jump after each one, side four – hand stand walk (ambitious yes, but if cannot do it, practice getting up into handstand and coming down controlled for that distance). I imagine going through this figure 8 two or three times would be really sufficient and should only take 3 mins or so for each full figure 8.
Some sides of the square of destiny will take longer than others, but everyone should try to match the speed of the slowest side. This way 8 people can be doing the warmup at the same time. While 8 are doing the square, 8 more can foam roll for this time ideally in the center to manifest the center of groaning and funny faces, and 8 more (assuming large class) can work on WOD specific mobility with lacrosse balls or PVC pipes or big rubber bands on pullup structure.
Sidevote – Tracy, any warmup with some fun and games always has my vote!
February 20, 2012 at 11:15 am
Warm up: walk into gym wearing sunglasses, backwards hat, tight t-shirt, and chewing on tooth pick. Look at everyone already there and say something witty, such as, “when are you guys going to start working out for real?” Laugh at your own joke, throw away toothpick, weigh yourself and come back and tell everyone how much you weigh. Stare at Carl for a while until he notices, then begin jumping rope. Do that for twenty seconds or until you whip yourself pretty good on the shins and get mad, whichever comes first. Put rope back and start rolling out. your legs. While doing this try and keep everyone entertained by telling funny jokes: “This gym is so hot, I feel like I’m in a sauna” “Brandon, how much are you going to squat today, 100 pounds?” “ABell is at least twice the size of Amy” etc. Look at the white board and see what Adrian did for the WOD and curse loudly and say that he is cheating. Get up, fill up a shaker bottle with BUZZERK workout powder, and set up your weights. You should have wasted thirty minutes by now and are all set to dominate the gym!
February 20, 2012 at 2:05 pm
LOL Bryce, that’s pretty darn good
February 20, 2012 at 5:38 pm
I vote for Bryce’s!!
February 20, 2012 at 6:09 pm
My warm ups come in 3 parts. B and C always preach mobility mobility mobility. One hting I always do no matter if I am sore or just getting back in it from a few days off is to go up to a wall, lay down and put my feet against the wall, and then go as low as I can with my feet. Ill hold this for 1-2 mins. Then Ill release and get back into it, this time forcing my knees out for a min and then down for a min. Release and finish with another 1-2 mins of just holding the squat position again. This really opens up my hip flexors and improves my squat stance. It seems no matter what the WOD is, it will incorporate some kind of hip movement so this is a staple of mine.
After this I will look at the WOD and try to figure out what individual items I need to address. My bag of tricks will include a wrist mobility. Simpy palms down on floor finger away from each other and leaning from side to side, then palms up doing the same. When Palms are down I start wide and work narrow, and reverse for palms up. Then I will address any shoulder needs. My favs include pass throughs. When I find my closest position, Ill back off a couple of inches and go for about 2-3 mins. The other shoulder mob I like is grabbing the PVC pipe and letting it dangle down, grab it from the bottom with the other hand pulling up. Ill hold this for a min or 2, release, and repeat. If lat mob is needed, Ill get a green bancd and do the normal pull with the band. Once I have pinned down all the necessary mob down for the wod, Ill move into part 2
Part 2 is getting my heart rate up. I prob wouldnt do this on my own, but the Case 400M special is a good one. But for a WOD like today, I would prefer jumpin rope and rowing. Not one or the other but both. I would spend about 10 mins total on this(5 per). This is normally enough time to get heart rate up and the sweat forming but I am not exhausted. I have watched my performance with and without this part. I know people will say it is a waste, but for me being up to rate is much less punishing on my body than going cold.
Now I move to part 3. MOBILITY MOBILITY MOBILITY. This is a quick version of working any kinks out I discovered during part 2. usually this will entail calves, thighs, and maybe more wrists. I wouldnt spend more than 3-5 mins on this as I want my heart rate to stay up. With all this said, and I were to configure a warm up it would look like this:
10 mins. of MOB. I would prefer this to be base off your own needs. I would have some stations ready to go like the wall squat one I use, a box to lay your leg across and lean into it, some roller stations, and some boxes with balls to get those upper legs loosened up.
10 mins of light cardio. Run / Row, Run / Jump, or Jump / Row. Nothing to kill yourself but something to get your rate up. I would like to divide up to teams and game out an AMRAP for fun.
5 mins of site specific mobility that was discovered during warm-ups. This will allow those who went to hard in the cardio prtion to cool off for a minute if needed.
After the WOD I would incorporate some mobility cool downs to help you with what was punished in the WOD. This is where I am a big fan of rolling and trigger point therapy. So grab ur balls and get to searching for goodies as our awesome coaches say!!!!
February 20, 2012 at 2:23 pm